tag:blogger.com,1999:blog-68086959510583629312024-02-08T07:58:47.086-08:00Diadjeng FamelylaAnonymoushttp://www.blogger.com/profile/14374341543119563863noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-6808695951058362931.post-86999265925212953682013-01-25T05:22:00.001-08:002013-01-25T05:22:01.148-08:00Makalah cabang olahraga senam<!--StartFragment-->
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 16.0pt; mso-bidi-font-family: "Apple Chancery";">Nama Kelompok: <o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">Dani Dhianda</span></b></span><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">Diadjeng famelia s<u><br />
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</u></span></b></span><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 3;"> </span>TAHUN AJARAN 2012-2013<o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">UPTD SMP NEGERI 3 TANGERANG</span></b></span><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 20.0pt; mso-bidi-font-family: "Apple Chancery";">“Sukses seringkali datang pada mereka yang berani bertindak, dan
jarang menghampiri penakut yang tidak berani mengambil keputusan” <o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">- JAWAHARLAL NEHRU<o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">HALAMAN PENGESAHAN</span></u></b></span><span class="apple-style-span"><u><span style="font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><o:p></o:p></span></u></span></div>
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<span class="apple-style-span"><span style="color: black; font-family: Arial; font-size: 14.0pt;">Laporan ini telah disetujui pada tanggal ,<span style="mso-spacerun: yes;"> </span>………………. 2012 oleh :<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;">Pembimbing Materi<span style="mso-tab-count: 5;"> </span>Wali kelas<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-spacerun: yes;"> </span>Zuriemita,S.Pd</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span><u>M.Hasbi,S.Ag</u></span></b><u><span style="font-family: Arial; font-size: 14.0pt;"><o:p></o:p></span></u></div>
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<span style="font-family: Arial; font-size: 14.0pt;">NIP. </span><span style="font-family: "Comic Sans MS";">19660521200701201214<span style="mso-tab-count: 1;"> </span></span><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;">
</span>NIP.196806372005011001<span style="mso-tab-count: 3;"> </span>
<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-spacerun: yes;"> </span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Mengetahui,<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Pembantu Kepala Sekolah<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Bidang Kurikulum<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS";">Saronih,M.Pd<o:p></o:p></span></u></b></div>
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<span style="font-family: "Comic Sans MS";">NIP. 197302121998021002<o:p></o:p></span></div>
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<u><span style="font-family: Chalkduster; font-size: 24.0pt; mso-bidi-font-family: "Apple Chancery";">Kata
pengantar<o:p></o:p></span></u></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Puji syukur marilah kita panjatkan kehadiran Allah SWT yang telah
menganugerahkan rahmat dan karunianya. Dengan kemahakuasaan-Nya pula, kami
dapat menyelesaikan penyusunan laporan ini. Serta salawat dan salam kami hanturkan
kepada junjungan besar Nabi Muhammad SAW. Tak lupa kami ucapkan terima kasih
kepada :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Bapak </span></b><b style="mso-bidi-font-weight: normal;"><span lang="IN" style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-ansi-language: IN; mso-bidi-font-family: Arial;">Drs.H.Amsir , M.Pd</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku kepala sekolah yang telah mengizinkan kami untuk praktek ujian
sekolah dalam materi olahraga, dan yang telah memberikan dukungan secara tidak
langsung dalam proses belajar mengajar.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Ibu Zurimemita,S.Pd.<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku guru bidang studi olahraga yang telah membimbing kami dalam
menyelesaikan laporan<span style="mso-spacerun: yes;"> </span>ini dan yang telah
memberi samangat selama proses belajar.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku wali kelas yang telah memberikan motivasi bagi kami sehingga kami
dapat dengan baik menyelesaikan penyusunan karya tulis ini.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Orang Tua wali murid</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku pemberi motifasi dan mengizinkan kami<span style="mso-spacerun: yes;"> </span>untuk menyelesaikan tugas ini dengan baik.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Buku ini disusun untuk memenuhi nilai Olahraga
tahun ajaran 2012-2013. Dan sekaligus sebagai jembatan bagi para siswa untuk mengenal<span style="mso-spacerun: yes;"> </span>tentang cabang olahraga khususnya didalam
bidang senam.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Laporan ini berisikan hasil kerja kelompok kami
dalam mencari data atau informasi yang diperoleh dari internet atau pun media
informasi lainnya. Dengan format laporan yang telah diberikan dalam kegiatan
belajar mengajar di sekolah.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Tangerang,<span style="mso-spacerun: yes;"> </span>……………2012</span><span lang="IN" style="font-family: Times; font-size: 14.0pt; mso-ansi-language: IN; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;"><span style="mso-spacerun: yes;"> </span>Penulis<o:p></o:p></span></div>
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<u><span style="font-family: Chalkduster; font-size: 24.0pt; mso-bidi-font-family: "Apple Chancery";">Biodata
Penulis<o:p></o:p></span></u></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Bayu Trisuseno<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Purwokerto, 9 April 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:Gang
H.Sipin RT 02/04 no: 48 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Miftahul Hasanah<span style="mso-tab-count: 1;"> </span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SD Karang Tengah 4<span style="mso-tab-count: 1;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Bella Meylani Putri<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:Jakarta,
8 Mei 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
Jl. Patal 8 RT 04/03 NO 63 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Pakujaya Serpong Utara<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Islam Al-Hasanah<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;">
</span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2.SD Islam Al-Hasanah<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>Tahun
2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Dani Dhianda<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Makassar, 20 Desember 1997<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
Puri Kartika lama Blok CC15 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Pondok Kacang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. SD Yadika 3<span style="mso-tab-count: 3;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Diadjeng Famelia S<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Gunung Kidul, 22 Agustus 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
JL.Sadar RT 1/1 No:9 Paninggilan <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Selatan<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Riwayat<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Angkasa 5 Halim<span style="mso-tab-count: 1;"> </span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Perdana Kusuma<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SD N 4 Peninggilan<span style="mso-tab-count: 2;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<u><span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Daftar Isi</span></u><u><span style="font-family: Chalkduster; font-size: 20.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></u></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Halaman Motto……………………………………………..
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Hal Pengesahan ......................................................................<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Kata Pengantar.......................................................................<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Biodata Penulis……………………………………………...<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Daftar isi…………………………………………………….<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Bab 1(Pendahuluan)<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A. Pendahuluan………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B. Latar Belakang
................................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">C.Rumusan Masalah
...........................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">D. Manfaat senam…………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>E.Tujuan Penulisan
............................................................. <o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 2 (PEMBAHASAN).....................................................<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.Pengertian Senam ............................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.Sejarah Senam di Dunia
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">C.Sejarah Senam di
Indonesia ............................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">D.Seluk Beluk Senam
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">E. Senam merupakan bentuk
latihan tubuh………………...<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">F. Urutan gerakan senam..................................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">G.
Senam lantai..........................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">H.
Secara umum gerakan senam lantai…………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">I.
Manfaat senam lantai……………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">J.
Cabang senam lantai…………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">K.
Senam irama……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">k.1.
Senam irama tanpa alat…………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">k.2.
Senam irama dengan alat…………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">L.
Senam artistic di Indonesia………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">1.
Peralatan senam artistic…………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">1.1.
Ukuran alat………………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.
Peraturan umum senam artistic……………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.1.
Kejuaraan beregu (kompetensi 1)……………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.2.
Kejuaraan perorangan ( kompetensi 2)………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.
Putra………………………………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.
Putri…………………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.
Senam Aerobik……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.1.
Perlengkapan dan peralatan…………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.2.
Area Lapangan……………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.3
Pemeliharaan……………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.4
Pencahayaan………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.5
Penilaian dan Penampilan………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">N.
Senam poco-poco…………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">O.
Senam lansia………………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">P.
Senam osteoporosis…………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">Q.
Senam Pramuka……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">R.
Senam hamil…………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">S.
Senam anti asma…………………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">T.
Pakaian senam wanita………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">U.
Olimpiade London 2012……………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">V.
PON RIAU 2012…………………………………………….<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 3 (PENUTUP)
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.K<span style="letter-spacing: 1.0pt;">esimpulan......................................................</span><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.<span style="letter-spacing: 1.0pt;">Saran...............................................................<o:p></o:p></span></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">DAFTAR PUSTAKA
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<span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Bab 1</span><b><span style="font-family: "Times New Roman"; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Pendahuluan<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">A.Pendahuluan<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>Olahraga
senam sudah ada sejak dahulu, dimana keberadaan senam pada waktu itu belumlah
semarak pada sekarang ini. Olahraga senam banyak diminati segala lapisan
masyarakat tidak memandang usia, jenis kelamin, maupun pejabat. Olahraga senam
sekarang ini banyak sekali macam dan ragamnya yang ada di pergaulan masyarakat,
termasuk dalam dunia pendidikan. Senam masuk dalam materi pembelajaran
pendidikan jasmani yang wajib dilaksankan oleh seluruh siswa. Kelenturan,
koordinasi, dan semua unsur kondisi fisik dapat dicapai melalui olahraga secara
teratur, dan sesuai dengan prinsip latihan. Prinsip latihan yang meliputi: <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">kualitas latihan, <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Frekuensi latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Interval latihan, <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Lama latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Kualitas latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Dan variasi latihan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Semarak olahraga senam ini
dikarenakan gerakan yang dilakukan yang diiringi dengan music membawa keceriaan
dan kegembiraan dalam melakukan gerakan, sehingga olahraga senam dapat
dijadikan saran untuk melepas kelelahan baik fisik maupun psikis selain untuk
peningkatan kondisi fisik. Olahraga senam yang ada dalam buku ini meliputi senam
poco-poco yaitu senam yang digunakan untuk pergaulan dan dilakukan senam senang
gembira juga dapat dilombakan, senam ansia ditunjukan untuk orangtua, senam
osteoporosis yaitu senam yg digunakan sebagai sarana pencegahan untuk
pengeroposan tulang.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 18.0pt; line-height: 150%; mso-font-kerning: .5pt;">B. <span style="letter-spacing: -1.0pt;">Latar Belakang</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Cabang
olahraga senam di Indonesia mewarisi sejarah dan tradisi yang cukup panjang
dalam perkembangannya. Diawali dari perkembangan yang didorong oleh militer di
masa-masa kependudukan Belanda dan Jepang, senam pernah identik dengan olahraga
militer di masa-masa awal kemerdekaan dengan dominasi pelatih yang juga datang
dari latar belakang kemiliteran yang kuat. Dikalangan sekolah dan perguruan
tinggi, senam barangkali hanya dikembangkan oleh STO-STO dan SMOA yang ada di
seluruh Indonesia. Sedangkan di kalangan masyarakat sendiri, senam saat itu
belum memungkinkan dikembangkan mengingat keharusan menyediakan peralatan yang
relatif mahal. Untuk memahami perkembangan olahraga senam tersebut, dalam
makalah ini diturunkan<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">lintasan
sejarah singkat olahraga senam, dan penjelasan-penjelasan senam lainnya.
Selanjutnya, dipandang perlu pula untuk mengupas beberapa pengertian dan
istilah yang dipakai dalam senam, mengingat banyak sekali yang
salah pengertian yang berkembang selama ini. Dan terakhir perlu pula
dijelaskan beberapa ciri fisik yang diperlukan dalam senam, serta upaya
mengembangkan komponen-komponen kualitas fisik tersebut dalam praktik pelatihan
dan pembelajaran. Dengan demikian, makalah ini akan dibagi ke dalam beberapa
penjelasan. Diantaranya: membahas Sejarah Masuknya Senam Ke Indonesia
dan beberapa tahapan perkembangannya, membahas pengertian senam serta
pengelompokkan senam sesuai pengertian dan penjenisannya, membahas persyaratan
fisik yang harus dimiliki dan dapat terkembangkan melalui partisipasi dalam
senam, dilengkapi dengan pembahasan pengertian serta metode pengembangannya.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Pada
saat ini olahraga merupakan kebutuhan yang dibutuhkan bagi semua orang. Bahkan
sudah termasuk dalam pelajaran wajib di sekolah. Bukan hanya <span style="letter-spacing: -1.0pt;">menyehatkan olahraga juga memberikan dampak
positif yang banyak sekali bagi</span> tubuh kita. Dalam kehidupan sehari-hari
banyak kita jumpai berbagai macam olahraga. Salah satunya adalah senam. Senam
merupakan olahraga yang banyak <span style="letter-spacing: -1.0pt;">manfaatnya
bagi tubuh kita.</span> Karena, pada saat kita senam kita menggerakan <span style="letter-spacing: -1.0pt;">seluruh anggota tubuh kita. Mulai dari kepala,
tangan, badan, kaki, otot, dsb.</span> <span style="letter-spacing: -1.0pt;">Senam
juga telah diakui di dunia perolahragaan dan juga sudah diikutkan di</span>dalam
acara-acara besar seperti SAE GAMES, ASIAN GAMES, bahkan OLIMPIADE. Sehingga
tidak jarang anak kecil sudah di didik sejak dini dalam <span style="letter-spacing: -1.0pt;">menekuni senam agar bisa menjadi pesenam yang handal. Tetapi senam
bukan</span> <span style="letter-spacing: -1.0pt;">hanya bisa di buat lomba tapi
juga di buat untuk kegiatan yang menyehatkan.</span> K<span style="letter-spacing: -1.0pt;">arena waktu kita melaksanakan senam otot-otot kita dipaksa untuk
bekerja.</span><o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">C.<span style="letter-spacing: -1.0pt;">Rumusan Masalah</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">1.Pengertian Senam<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">2.Sejarah Senam di Dunia<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">3.Sejarah Senam di Indonesia<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">4.Seluk Beluk Senam<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">5.Senam Lantai<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">6.Senam Irama<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">7.Senam Aerobik<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">D.Manfaat Senam<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Orang melakukan senam secara
teratur akan mendapatkan kesegaran jasmani yang baik.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; mso-font-kerning: .5pt;">D.1. Unsur-unsurnya terdiri dari:<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Kekuatan otot<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2. Kelentukan persendian<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">3. Kelincahan gerak<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">4. Keluwesan<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">5. Cardio Vasculair fitness<o:p></o:p></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">6. Neuro muscular fitness<o:p></o:p></span></i></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Apabila orang melakukan senam,
peredaran darah akan lancer dan meningkat jumlah volume darah, dan 20% darah
terdapat di otak, maka akan terjadi proses indorfin, hingga terbentuk hormone <i style="mso-bidi-font-style: normal;">norepinefrin </i>yang menimbulkan:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Rasa
gembira.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Rasa
sakit hilang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Adiksi
(kecanduan gerak).<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Menghilangkan depresi.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila orang dalam melakukan
senam secara teratur akan terjadi keseimbangan antara:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Osteblast
yaitu resorbsi tulang. Sel-sel osteoblast membuat tulang lubang-lubang pada
tulang sehingga tulang menipis.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Osteoclast
yaitu sel-sel membentuk tulang dengan mengisi lubang-lubang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila kegiatan senam
berhenti, maka osteoblast berkurang, sehingga pembentukan tulang berhenti dan
akan terjadi osteohorosis yaitu keropos tulang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila orang melakukan senam
selalu melakukan stretching, maka otot-ototnya akan tetap kenyal, sebab:
Ditengah-tengah serabut otot ada simpul syaraf yang dinamakan muscle spindle,
bila otot diulur atau recking, maka muscle spindle akan bertahan atau mengatur
sehingga terjadi tarik menarik, akibatnya otot menjadi kenyal. Orang yang
melakukan stretching akan menambah cairan sinoval, sehingga persendian akan
licin dan mencegah cidera.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">D.2. Prinsip Latihan<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Menurut Sadoso (1997;20 lihat
Kravits) bahwa pemantapan kondisi latihan olahraga harus berprinsip <b>S.P.O.R.T
</b>yaitu sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Specifity: Kekhususan
menghilangkan cara latihan yang berdasarkan kira-kira saja, dimana tubuh dalam
aktivitas latihan perlu untuk dikondisikan dengan latihan yang sesuai dengan
tubuh.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Progresion: Tangtanglah
kemampuan badan secara bertahap, dan kemudian tingkatan karena akan membantu
dalam pembentukan otot.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Overload: Peningkatan beban
latihan dengan meningkatkan intensitas, lamanya atau frekuensi dari suatu
tingkatan latihan yang sudah dilakukan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Reversibility: Kontinuitas
latihan, bila berhenti berlatih akan tampak tanda-tanda:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Penurunan
keterampilan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Daya
tahan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Kekuatan, dan lain-lain.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Training effect: melakukan
latihan untuk suatu aktivitas tertentu, secara bertahap dan progresif
meningkatkan kemampuan keterampilan dan kemampuan jantung serta paru-paru.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">E. <span style="letter-spacing: -1.0pt;">Tujuan Penulisan</span><o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">Tujuan makalah ini dibuat adalah untuk memberitahu para
pelajar akan banyaknya manfaat olahraga dan olahraga apa yang bemanfaat.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 24.0pt; letter-spacing: -1.0pt; mso-font-kerning: .5pt;">BAB 2</span></b><span style="font-family: "Apple Chancery"; font-size: 24.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 24.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">PEMBAHASAN<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.Pengertian Senam<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">Senam berasal dari bahasa Inggris disebut ³Gymnastic´
yang berasal dari kata ³gymnos´ melakukan latihan senam di ruangan khusus yang
disebut </span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">³Gymnasium´ atau ³Gymnasion´.<b>Senam</b><span style="letter-spacing: -1.0pt;"> </span>merupakan suatu cabang olah raga yang
melibatkan performa gerakan yang membutuhkan kekuatan, kecepatan dan <span style="letter-spacing: -1.0pt;">keserasian gerakan fisik yang teratur.</span> <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Menurut
Menke G. Frank dalam Encyclopedia of Sport, as Bannes and<span style="letter-spacing: -1.0pt;"> </span>Company, New York, 1960, senam terdiri
dari gerakan-gerakan yang luas/banyak <span style="letter-spacing: -1.0pt;">
atau menyeluruh dari latihan-latihan yang dapat membangun atau membentuk </span>otot-otot
tubuh seperti : pergelangan tangan, punggung, lengan dan lain<span style="letter-spacing: -1.0pt;"> </span>sebagainya. Senam atau latihan tersebut
termasuk juga : unsur-unsur jungkir balik,lompatan, memanjat dan keseimbangan.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sedang
Drs. Imam Hidayat dalam bukunya, STO Bandung, Maret 1970 menyatakan, ³Senam
ialah latihan tubuh yang diciptakan dengan sengaja, disusunsecara sistematik
dan dilakukan secara sadar dengan tujuan membentuk dan mengembangkan pribadi
secara harmonis´. <span style="letter-spacing: -1.0pt;">Bentuk modern dari senam
ialah : Palang tak seimbang, balok </span> keseimbangan, senam lantai.
Bentuk-bentuk tersebut konon berkembang dari <span style="letter-spacing: -1.0pt;">latihan
yang digunakan oleh bangsa Yunani kuno untuk menaiki dan menuruni</span> <span style="letter-spacing: -1.0pt;">seekor kudadan pertunjukan sirkus. Senam biasa</span></span><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> </span><span style="font-family: "Times New Roman"; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">digunakan orang untuk rekreasi,</span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"> <span style="letter-spacing: -1.0pt;">relaksasi atau
menenangkan pikiran, biasanya ada yang melakukannya di rumah,</span> di tempat
fitness, di gymnasium maupun di sekolah. Tujuannya adalah untuk mendapatkan
kekuatan dan keindahan jasmani.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Para
filosof seperti Socrates, Plato, dan Aristoteles telah mendukung program-program
latihan fisik ini, yang dimaksudkan untuk meningkatkan keindahan dan
kecantikan, kekuatan, serta efisiensi gerak. Dari jaman ini pulalah tanda-tanda
berkembangnya senam medis, massage dan kebugaran dapat ditelusur<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%;">ulang. Pada jaman
kekaisaran Romawi kegiatan-kegiatan sejenis dapat pula ditemukan. Pada waktu
itu masyarakat amat mendukung kegiatan-kegiatan fisik untuk memudahkan
latihan-latihan militer untuk kaum prianya. Sebagai hasilnya, para pemuda
Romawi telah dikenal sebagai pemuda yang kuat, berani, serta pejuang tangguh.
Pada saat itu kata<i> gy<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">mnos</span></i><span style="mso-font-kerning: .5pt;">atau gymnastics
mengandung arti</span> <span style="mso-font-kerning: .5pt;">yang demikian luas,
tidak terbatas pada pengertian seperti yang dikenal dewasa</span> <span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">ini. </span><span style="mso-font-kerning: .5pt;">Kata tersebut menunjuk pada kegiatan-kegiatan
olahraga seperti gulat, atletik,</span> <span style="mso-font-kerning: .5pt;">serta
bertinju. Sejalan dengan berkembangnya jaman, kemudian arti yang</span><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>ikandung kata<i> gy<span style="letter-spacing: -1.0pt;">mnastics</span></i> semakin menyempit dan
disesuaikan dengan kebutuhannya. Lalu apakah definisi senam? Tidak mudah memang
mendefinisikan kata yang satu ini, karena dalam kekhususan yang dikandungnya terdapat
keluasan makna yang ingin dicakup, sesuai dengan perkembangan berbagai aliran
dan jenis senam yang terjadi dewasa ini. Imam Hidayat (1995) mencoba
mendefinisikan senam sebagai : «<i> suatu</i> <i><span style="letter-spacing: -1.0pt;">latihan tubuh</span> yang dipilih dan dikonstruk dengan
senam aja</i>,<i>dilakukan secara sadar dan terencana, disusun
secara sistematis deng<span style="letter-spacing: -1.0pt;">an tujuan menin</span>gkatkan
keseg<span style="letter-spacing: -1.0pt;">aran</span> jasmani, meng<span style="letter-spacing: -1.0pt;">emban</span>gkan keterampilan, dan menanamkan
nilai-nilai mental spiritual.</i><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sedangkan
Peter H. Werner (1994) mengatakan: senam dapat diartikan sebagai bentuk latihan
tubuh pada lantai atau pada alat yang dirancang untuk meningkatkan daya
tahan, kekuatan, kelentukan, kelincahan, koordinasi, serta <span style="letter-spacing: -1.0pt;">kontrol tubuh.</span> Jadi fokusnya adalah tubuh,
bukan alatnya, bukan pula pola-pola geraknya, karena gerak apapun yang
digunakan, tujuan utamanya adalah peningkatan kualitas fisik serta penguasaan
pengontrolannya.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.<span style="letter-spacing: -1.0pt;">Sejarah Senam di Dunia</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sejarah
perkembangan senam dimulai sejak zaman kuno, sebelum Masehi, baik di dunia
barat, di dunia timur atau di timur tengah. Materinya dibagi dalam <span style="letter-spacing: -1.0pt;">empat bagian yang masing-masing merupakan satu
era dengan cirinya masing-masing : yaitu zaman kuno, zaman Abad pertengahan dan
permulaan zaman </span></span><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>modern, zaman
modern di eropa dan bagian akhir adalah senam di abad ke </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">20.</span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Pengetahuan tentang sejarah terkadang membosankan bila
kita hanya melihat dongengnya saja. Tapi apabila anda perhatikan dengan
seksama, maka di dalamnya penuh dengan buah pikiran, kejadian, situasi, sifat,
tingkah laku, yang indah, yang jahat, yang bermanfaat dan sebagainya, yang
semuanya akan menambah wawasan pribadi anda yang tentu akan sangat berguna bagi
anda sebagai individu maupun sebagai anggota masyarakat. Dengan memahami
sejarah senam sejak zaman kuno sampai sekarang, <span style="letter-spacing: -1.0pt;">anda akan menghargai karya dan buah pikiran orang lain sebelum anda dan</span>
banyak di antaranya yang dapat anda jadikan contoh suri teladan dalam menjalankan
tugas anda sehari-hari baik sebagai pendidik ataupun sebagai siswa.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">C.<span style="letter-spacing: -1.0pt;">Sejarah Senam di Indonesia</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam di Negara Indonesia sudah
dikenal sejak zaman penjajahan</span><b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Belanda. Pada waktu itu namanya ³Gymnastiek´, zaman jepang dinamakan<b> </b>³Taiso´
Pemakaian istilah ³senam´ sendiri kemungkinkan bersamaan dengan<b> </b>pemakaian
kata olahraga sebagai pengganti kata sport. Lahirnya senam artistik di<b> </b>Indonesia
yaitu pada saat menjelang pesta olahraga Ganefo I di Jakarta pada tahun<b> </b>1963,
yang mana setiap artistik merupakan salah satu cabang olahraga yang<b> </b><span style="letter-spacing: -1.0pt;">dipertandingkan, untuk ini perlu dibentuk suatu
organisasi yang berfungsi</span><b> </b><span style="letter-spacing: -1.0pt;">menyiapkan
para pesenamnya. Organisasi ini dibentuk pada tanggal 14 Juli 1963</span><b> </b>dengan
nama PERSANI (Persatuan Senam Indonesia), atas prakarsa dari tokoh-<b> </b>tokoh
olahraga se-Indonesia yang menangani dan mempunyai keahlian pada<b> </b>cabang
olahraga senam. Promotornya dapat diketengahkan tokoh-tokoh dari<b> </b>daerah
seperti : Jakarta, Jawa Barat, Jawa Tengah, Jawa Timur, Sumatera Utara.<b> </b>Wadah
inilah kemudian telah membina dan menghasilkan atlet-atlet senam yang<b> </b><span style="letter-spacing: -1.0pt;">dapat ditampilkan dalam Ganefo I dan untuk
pertama kalinya pula pesenam-</span><b> </b>pesenam Indonesia menghadapi
pertandingan Internasional.<b> </b>Kegiatan selanjutnya<b> </b>adalah mengikut
sertakan tim senam dalam rangka K<span style="letter-spacing: -1.0pt;">onferensi
Asia Afrika I dan</span><b> </b>dalam Ganefo Asia, dimana untuk mempersiapkan
atlet-atlet Indonesia ini<b> </b></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">dipanggil
pelatih-pelatih senam dari RRC, maka dengan demikian Indonesia<b><span style="mso-font-kerning: .5pt;"> </span></b>mengalami kemajuan dalam prestasi
olahraga senam. Tetapi sangat disayangkan<b><span style="mso-font-kerning: .5pt;">
</span></b>bahwa harapan yang mulai tumbuh harus berhenti sementara oleh karena
suasana<b><span style="mso-font-kerning: .5pt;"> </span></b>politik yaitu saat
meletusnya G 30 S/PKI, sehingga pelatih-pelatih dari RRC harus<b><span style="mso-font-kerning: .5pt;"> </span></b>dikembalikan ke negaranya.<b><span style="mso-font-kerning: .5pt;"> </span></b><span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Usaha untuk mengejar ketinggalan ini maka pada tahun
1967 dikirim</span><b><span style="mso-font-kerning: .5pt;"> </span></b><span style="mso-font-kerning: .5pt;">seorang pelatih Indonesia yaitu : Sdr. T. J.
Purba ke Jerman Timur untuk sekolah<b> </b><span style="letter-spacing: -1.0pt;">khusus
pelatih senam artistik selama 26 bulan. </span>Kemudian sebagai titik tolak
yang<b> </b>kedua adalah dimasukkannya cabang olahraga senam artistik yang
pertama<b> </b>kalinya dalam Pekan Olahraga Nasional (PON VII/1969) di Surabaya,
dan<b> </b><span style="letter-spacing: -1.0pt;">kemudian untuk seterusnya
dimasukkan dalam setiap penyelenggaraan PON.</span><b><o:p></o:p></b></span></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">D.<span style="letter-spacing: -1.0pt;">Seluk Beluk Senam</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam ada berbagai macam, diantaranya senam lantai,
senam hamil, senam aerobik, senam pramuka, Senam K<span style="letter-spacing: -1.0pt;">esegaran Jasmani (S</span>K<span style="letter-spacing: -1.0pt;">J), dll.</span>
Biasanya di sekolah dasar, guru-guru mengajarkan senam-senam yang mudah dicerna
oleh murid, seperti SKJ dan senam pramuka. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Namun
ketika beranjak remaja, banyak orang melakukan senam aerobik, ataupun
senam lain termasuk <span style="letter-spacing: -1.0pt;">meditasi untuk
menenangkan diri.</span> Olahraga senam sendiri ada bermacam-macam, seperti :
senam kuno, senam sekolah, senam alat, senam korektif, senam irama, turnen,
senam artistik. Secara umum senam memang demikian adanya, dari tahun ke tahun mengalami
penyempurnaan dan semakin berkembang. Yang dulunya tidak
untuk dipertandingkan, namun sejak akhir abad 19 mulai dipertandingkan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Palatino Linotype"; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi</span></b><span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;"> dikelompokkan berdasarkan beberapa
hal, yaitu<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">berdasarkan fungsi, berdasarkan jumlah yang dibutuhkan
tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">dan berdasarkan sumbernya:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Berdasarkan fungsi<o:p></o:p></span></b></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Setiap zat gizi memiliki fungsi yang spesifik.
Masing-masing zat gizi tidak dapat berdiri sendiri dalam membangun tubuh dan
menjalankan proses metabolisme. Namun zat gizi tersebut memiliki berbagai
fungsi yang berbeda.<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">a.<span class="apple-converted-space"> </span><b>Zat
gizi sebagai sumber energi</b><o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sebagai sumber energi zat gizi
bermanfaat untuk menggerakkan tubuh dan proses metabolisme di dalam tubuh. Zat
gizi yang tergolong kepada zat yang berfungsi memberikan energi adalah karbohidrat,
lemak dan protein. Bahan pangan yang berfungsi sebagai sumber energi antara lain
: nasi, jagung, talas merupakan sumber karbohidrat; margarine dan mentega
merupakan sumber lemak; ikan, daging, telur dan sebagainya merupakan sumber
protein. Ketiga zat gizi ini memberikan sumbangan energi bagi tubuh. Zat-zat
gizi tersebut merupakan penghasil energi yang dapat dimanfaatkan untuk gerak
dan aktifitas fisik serta aktifitas metabolisme di dalam tubuh. Namun penyumbang
energi terbesar dari ketiga unsur zat gizi tersebut adalah lemak.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Palatino Linotype"; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">b.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi untuk pertumbuhan dan mempertahankan
jaringan tubuh</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi ini memiliki fungsi sebgai
pembentuk sel-sel pada jaringan tubuh manusia. Jika kekurangan mengkonsumsi zat
gizi ini maka pertumbuhan dan perkembangan manusia akan terhambat. Selain itu
zat gizi ini juga berfungsi untuk menggantikan sel-sel tubuh yang rusak dan
mempertahankan fungsi organ tubuh. Zat gizi yang termasuk dalam kelompok ini
adalah protein, lemak, mineral dan vitamin. Namun zat gizi yang memiliki sumber
dominan dalam proses pertumbuhan adalah protein.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">c.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi sebagai pengatur/ regulasi proses di
dalam tubuh</span><span class="apple-converted-space"> <o:p></o:p></span></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Proses metabolisme di dalam tubuh perlu
pengaturan agar terjadi keseimbangan. Untuk itu diperlukan sejumlah zat gizi
untuk mengatur berlangsungnya metabolisme di dalam tubuh. Tubuh perlu
keseimbangan, untuk itu proses metabolisme yang terjadi di dalam tubuh perlu di
atur dengan baik. Zat gizi yang berfungsi untuk mengatur proses metabolisme di
dalam tubuh adalah mineral, vitamin air dan protein. Namun yang memiliki fungsi
utama sebagia zat pengatur adalah mineral dan vitamin.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Berdasarkan jumlah<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berdasarkan
jumlah yang dibutuhkan oleh tubuh zat gizi terbagai atas dua, yaitu:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">a.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi makro</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi Makro adalah zat gizi yang
dibutuhkan dalam jumlah besar dengan satuan gram. Zat gizi yang termasuk
kelompok zat gizi makro adalah karbohidrat, lemak dan protein.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">b.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi mikro</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi mikro adalah zat gizi yang
dibutuhkan tubuh dalam jumlah kecil atau sedikit tapi ada dalam makanan. Zat
gizi yang termasuk kelompok zat gizi mikro adalah mineral dan vitamin. Zat gizi
mikro menggunakan satuan mg untuk sebagian besar mineral dan vitamin.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">3. Berdasarkan Sumber<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berdasarkan sumbernya zat gizi terbagi dua,
yaitu nabati dan hewani.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">E.
Senam merupakan bentuk latihan –latihan tubuh dan anggota tubuh untuk mendapatkan:<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Kekuatan otot merupakan kemampuan otot untuk
membangkitkan tegangan atau kekuatan terhadap suatu tahanan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2. Kelentukan persendian merupakan kemampuan untuk
bergerak dalam ruang gerak sendi.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">3. Kelincahan gerak merupakan kemampuan seseorang
untuk dapat merubah arah posisi tertentu dengan kecepatan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">4. Keseimbangan gerak merupakan kemampuan seseorang
mengendalikan organ-organ syaraf otot dalam mencapai posisi seimbang.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">5. Daya tahan (endurance) merupakan keadaan atau
kondisi tubuh yang dapat berlatih untuk waktu yang lama, tanpa mengalami
kelelahan yang berlebihan setelah menyelesaikan latihan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">6.<span style="mso-spacerun: yes;"> </span>Kesegaran
Jasmani merupakan kemampuan untuk melaksanakan tugas sehari-hari dengan giat
dan dengan penuh kewaspadaan, tanpa mengalami kelelahan yang berarti, dan
dengan energy yang cukup untuk menikmati waktu senggangnya dan menghadapi
hal-hal yang darurat yang tak terduga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">7. Sramina merupakan kemampuan seseorang untuk
bertahan terhadap kelelahan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>Dalam
latihan senam semua anggota tubuh mendapat suatu perlakuan atau perkenaan,
otot-otot tersebut terdiri dari:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gross muscle,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Fine muscle.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gross muscle digunakan untuk melakukan tugas-tugas berat, sedangkan fine
muscle untuk melakukan tugas-tugas ringan atau halus. Pengaruh senam dalam
gerak manusia terdiri dari:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Tindakan
(action) merupakan suatu perubahan pada perilaku gerak,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
expressive yaitu gerak didapat secara spontan,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
representative yaitu gerak yang sudah mengakar atau gerak tetap tersimpan dalam
memori,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
intermediate yaitu gerak antara sifatnya belum menetap, <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
Improvisasi,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
ritual.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Selain itu
senam mempengaruhi <b><i style="mso-bidi-font-style: normal;">gaya atau style</i></b>
yang dimaksud adalah penampilan dalam bergerak pada manusia, adapun gaya
tersebut adalah <b><i style="mso-bidi-font-style: normal;">gaya person</i></b>
yaitu suatu gaya yang dipengaruhi bentuk tubuh atau posture manusia, <b><i style="mso-bidi-font-style: normal;">gaya konfermasi</i></b> yaitu gaya peran
yang dipengaruhi oleh peranan, dan <b><i style="mso-bidi-font-style: normal;">gaya
budaya (culture)</i></b> yaitu gaya yang dipengaruhi oleh lingkungan atau
budaya.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">F. Urutan Gerakan Senam<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Dimulai
dengan pemanasan kurang lebih dilakukan 5-10 menit dengan aerobic ringan
menurut <b><i style="mso-bidi-font-style: normal;">Sadoso(1997;29,lihat kravits)</i></b>
mulai dari atas yaitu gerakan pada leher yaitu gerakan kepala pada sisi
samping, depan, dan mengangguk.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 36.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">a. Memutar bahu, putar bahu secara perlahan-lahan kedepan dan sebaliknya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>b. Badan atas direnggangkan
dengan lengan kesamping.<span style="mso-tab-count: 1;"> </span><span style="color: black; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt; mso-themecolor: text1;">c.Putar
linkar badan bagian atas.</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">d. Bongkokkan badan kedepan maupun sisi badan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>e. Melangkah dan merenggangkan kaki.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">f. Gerak pemanasan ini disebut dengan pemanasan <span style="mso-spacerun: yes;"> </span>dinamis setelah itu peregangan atau gerak
statis yaitu dengan merenggangkan kaki pisisi kangkang.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>g. Peregangan setengah kangkang.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2.Pemanasan
perlu dilakukan karena sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2.1. Untuk menaikkan denyut nadi, dimana <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">gerakan <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">perlahan-<span style="mso-spacerun: yes;"> </span>lahan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Untuk
mempersiapkan otot dan sendi, agar <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 72.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l19 level2 lfo11; mso-pagination: none; text-autospace: none; text-indent: -36.0pt;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">gerakan yang
dilakukan dalam gerakan inti tidak terhambat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.3. Untuk menaikkan suhu tubuh.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.4. Untuk meningkatkan sirkulasi
darah.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.5 Untuk mempersiapkan kejiwaan dan
emosional.<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">#NOTE:<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>Bagi orang yang sudah berumur 40 tahun
keatas, dianjurkan melakukan stretching atau penguluran terlebih dahulu sehari
tiga kali, agar otot-otot tetap kenyal, dan untuk menguatkan tulang dapat
dilakukan latihan-latihan dengan barbell atau dumpel dengan berat yang ringan.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">G.<span style="letter-spacing: -1.0pt;">Senam Lantai.</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam lantai (flour exercise) adalah satu bagian dari
rumpun senam, sesuai dengan denga istilah lantai, maka gerakan-gerakan senam
yang dilakukan di atas yang beralasan matras atau permadani atau sering juga
disebut dengan istilah latihan bebas, sebab pada waktu melakukan gerakan atau
latihannya. Pesenam tidak boleh menggunakan alat atau suatu benda. Senam lantai
</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">menggunakan area yang berukuran 12 x 12
meter, dan area 1 meter untuk menjaga keamanan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biasanya merupakan nomor
pertama dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk
juga berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan
tenaga otot yang luar biasa. Nomor ini mungkin merupakan tontonan yang paling
mengasyikkan dibanding dengan alat-alat lain meskipun sebenarnya relatif
berkembang paling baru. Untuk pertama kali nomor ini sebagai nomor perseorangan
dalam Olympiade 1932 dan bagi wanita baru 20 tahun kemudian.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam lantai sangat populer
terutama bagi penyelenggaraan secara massal yang dapat diikuti oleh ribuan
peserta bersama-sama. Gerakan-gerakannya dapat dikerjakan secara seragam dan
membentuk formasi-formasi yang menarik dan mengesankan. Di negeri kita sekarang
sedang digalakkan apa yang disebut senam pagi Indonesia.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lantai pertandingan berukuran
12 m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Pria tampil dalam waktu 70 detik dan wanita dengan diiringi musik 90 detik.
Keduanya bertujuan untuk memberikan kesan kepada para wasit dengan rangkaian
urutan dari berbagai lompatan, putaran, keseimbnagan dicampur dengan
unsur-unsur lonjakan dan akrobatik. Gerakan-gerakan yang menekankan tenaga
harus dilakukan secara lambat dan sikap statis sekurang-kurangnya 2 detik.
Gerakan-gerakan salto harus dikerjakan setinggi bahu.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">H. Secara
umum gerakan senam lantai di bagi menjadi 5 variasi gerakan dasar, yaitu</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;"> :<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">mengguling<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">melompat<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">meloncat<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">berputar di udara<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">bertumpu pada tangan atau kaki<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">I.Manfaat
dari senam lantai</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">bagi tubuh antara lain
adalah</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;">
:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- membantu merangsang sel –
sel pertumbuhan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melenturkan gerak badan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melatih badan untuk bergerak
lincah<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melatih kesehatan jantung
untuk berdetak dengan teratur dan<span style="mso-spacerun: yes;"> </span>kuat<o:p></o:p></span></div>
<div style="background: white; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-line-height-alt: 13.5pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt;">- melenturkan tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- menjaga berat badan tubuh
dalam berat proposional<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%;">-
memelihara kebugaran dan kesegaran tubuh.</span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Sistem Senam yang Berpengaruh<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Untuk melihat system senam yang berpengaruh pada
perkembangan system senam di Indonesia, mau tidak mau kita harus melihat juga
system-sistem senam yang berpengaruh di Belanda, karena pada hakekatnya senam
di Indonesia merupakan kepanjangan sejarah senam Belanda.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Jerman di Negeri Belanda<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Carl Euler (1809-1885).
Carl Euler dating ke Belanda dengan memperkenalkan senam yang diajarkan secara
metodis di perkumpulan sekolah-sekolah. Meskipun demikian, sebernarnya
perkembangan metodik senam dinegeri Belanda dimulai dari sekolah-sekolah
marinier, yang kemudian menyebar kesekolah umum lewat para perwira yang telah
bebas tugas (pensiun). Dan satu hal harus dicatat, bahwa pengaruh turnen ini
dianggap mengandung aspek negate karena terlalu besarnya penekanan pada aspek
prestasi daripada terhadap unsur pendidikannya.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Spiesz lama kemudian
diperkenalkan pula metode Spiesz (1862) yang menekankan pada penggunaan
alat-alat seperti palang tunggal, palang sejajar,dan tiang untuk memanjat.
Menurut Spiesz senam tidak hanya untuk mencapai prestasi, tetapi juga untuk
kesehatan dan penguasaan diri. Sejak tahun 1863 gymnastic di negeri Belanda
menjadi pelajaran wajib.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-list: l43 level1 lfo52; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Swedia di Negeri Belanda (1910)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sistem Jerman mulai
tergeser popularitasnya oleh system Swedia. Kelebihan system ini dinilai dari
kepraktisannya untuk bisa dilakukan di sekolah-sekolah. Karena bisa dilakukan
secara klasikal. Disamping itu, system Swedia dianggap memiliki kelebihan
karena lebih menekankan pada manfaat dari gerakan-gerakannya. Pendukung system
Swedia di Belanda adalah H.v Blijenburg. Ia berpropaganda tentang betapa
pentingnya system Swedia bagi peningkatan kesehatan pemakainya. Ketika system
Swedia masuk ke negeri Belanda, senam di Indonesia masih menganut system
Jerman, yaitu turnen dari Jahn dan metode Spiesz, yang tepatnya system ini
masuk pada tahun 1912. Setelah bertahan sekitar 4 tahun, lalu system Jerman
tergeser oleh system Swedia yang dibawa dan diperkenalkan oleh Dr.H.F. Minkema.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Denmark di negeri Belanda<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 87.0pt; mso-add-space: auto; mso-list: l39 level1 lfo53; text-indent: -51.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Niels Bukh setelah Perang Dunia I, seistem Swedia mulai
tergeser oleh system Denmark yang dibawa ke Belanda oleh Niels Bukh. Niels Bukh
menilai bahwa system senam Swedia kurang dapat membentuk sikap dan gerak. Anak
cukup tangkas, namun kurang lentuk. Dari situ ia kemudian menciptakan latihan
peregangan, yag digabungkan dengan latihan ketangkasan dan kekuatan menjadi
“Latihan Pendahuluan”. Latihan ini yang menjadi cikal bakal latihan persiapan
untuk menuju ke inti latihan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 87.0pt; mso-add-space: auto; mso-list: l39 level1 lfo53; text-indent: -51.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">J. Thulin juga dianggap sebagai pembaharuan senam system
Swedia. Melalui bukunya, Si Buyung, ia menciptakan latihan yang sesuai dengan
dunia anak-anak.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-list: l43 level1 lfo52; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Austria pembaharuan dari Swedia dan
Denmark<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Munculnya hampir bersamaan dengan pembaharuan
di salah satu Negara Eropa, yaitu Austria. Gerakan pembaharuan dari Austria ini
dipelopori oleh Gaulhofer dan Steicher yang berusaha meletakkan dasar yang lain
setelah selesainya Perang Dunia I. system ini berusaha menyesuaikan isi
latihannya dengan usia anak didik serta menekankan pada kontraksi otot secara
dinamis. Tokoh yang membawa dan mempopulerkan system Austria ke negeri Belanda
adalah J.M.J Korpershoek, K.H. Van Schagen, dan W. Rob. Lalu system Austria ini
masuk ke Indonesia dan bertahan cukup lama sebagai yang dianut oleh para ahli,
baik sebelum maupun sesudah jaman kemerdekaan, dengan hanya terputus sementara
ketika pasukan Jepang masuk ke Indonesia pada tahun 1942.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">J. Cabang Senam lantai<o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">1.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Berguling</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="164" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image005.png" v:shapes="Picture_x0020_3" width="198" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Sikap permulaan jongkok,kedua tangan
menumpu pada matras selebar bahu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.Kedua
kaki diluruskan, siku tangan ditekuk, kepala dilipat sampai dagu menyentuh
dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Mengguling
ke depan dengan mendaratkan tengkuk terlebih dahulu dan kedua kaki di lipat
rapat pada dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.Kedua
tangan melemaskan tumpuan dari matras, pegang mata kaki dan berusaha
bangun.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">e.K<span style="letter-spacing: -1.0pt;">embali berusaha bangun.</span><o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">2.<span style="letter-spacing: -1.0pt;">Kayang</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Kayang
adalah posisi kaki bertumpu dengan empat titik dalam keadaan<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="182" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image007.png" v:shapes="Picture_x0020_2" width="206" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">terbalik dengan meregang dan
mengangkat perut dan panggul. Nilai dari pada gerakan kayang yaitu dengan
menempatkan kaki lebih tinggi memberikan tekanan pada bahu dan sedikit pada
pinggang. Manfaat dari gerakan kayang adalah untuk meningkatkan kelentukan<span style="letter-spacing: -1.0pt;"> bahu,bukankelentukan pinggang.</span> <span style="letter-spacing: -1.0pt;">Cara melakukan gerakan kayang sebagai berikut:</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Sikap
permulaan berdiri, keduan tangan menumpu pada pinggul.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.K<span style="letter-spacing: -1.0pt;">edua kaki ditekuk, siku tangan ditekuk, kepala di
lipat ke belakang.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Kedua
tangan diputar ke belakang sampai menyentuh matras sebagai <span style="letter-spacing: -1.0pt;">tumpuan.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.<span style="letter-spacing: -1.0pt;">Posisi badan melengkung bagai busur.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">3.</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> <b><span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Sikap Lilin</span></b><o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="115" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image009.png" v:shapes="Picture_x0020_5" width="245" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Sikap lilin merupakan sikap tidur
terlentang kemudian kedua kaki diangkat keras di atas (rapat) bersama-sama,
pinggang ditopang kedua tangan dan pundak tetap menempel pada lantai. Dalam
melakukan sikap lilin, <span style="letter-spacing: -1.0pt;">kekuatan otot perut
berfungsi untuk kedua tangan menopang pinggang.</span> Cara melakukan gerakan
sikap lilin sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Tidur
terlentang, kedua tangan di saping badan, pandangan ke atas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.Angkat
kedua kaki lurus ke atas dan rapat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Yang
menjadi landasan adalah seluruh pundak dibantu kedua tangan <span style="letter-spacing: -1.0pt;">menopang pada pinggang.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.Pertahankan
sikap ini beberapa saat.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">4.
<span style="letter-spacing: -1.0pt;">Guling lenting.</span><o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.
<span style="letter-spacing: -1.0pt;">Latihan rangkaian berakan berguling.</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">1)Sikap
permulaan berbaring menelantang atau duduk telumpar<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">2)Mengguling ke belakang, tungkai
keras, kaki dekat kepala, lengan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> bengkok, tangan menumpu di samping kepala, ibu jari dekat </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">dengan telinga.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)<span style="letter-spacing: -1.0pt;">Mengguling ke depan disertai dengan lecutan
tungkai ke atas</span> depan, tangan menolak badan melayang dan membusur,
kepala rapat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Mendarat
dengan kaki rapat, dorong panggul ke depan, badan <span style="letter-spacing: -1.0pt;">membusur dengan keras ke atas.<o:p></o:p></span></span></div>
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<br /></div>
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<br /></div>
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<div class="MsoNormal" style="line-height: 16.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b. <span style="letter-spacing: -1.0pt;">Lenting kepala/dahi</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="182" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image013.png" v:shapes="Picture_x0020_6" width="254" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Membungkuk bertumpu pada dahi dan membentuk segi
tiga sama sisi, punggung tegak lurus, tungkai rapat dan lurus, jari-jari kaki <span style="letter-spacing: -1.0pt;">bertumpu di lantai.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">2)Mengguling
ke belakang disertai lecutan tungkai serentak tangan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">menolak
sekuat-kuat kepala pasif, badan melaayang dan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">membusur.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)Mendarat
dengan kaki rapat, badan membusur lengan ke atas<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">5.Berguling Ke Depan Dilanjutkan Lenting Tengkuk/Kepala</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Sebelum
latihan rangkain gerakan berguling ke depan lenting tengkuk/kepala, akan di
bahas dulu bagaimana melakukan guling depan yang<span style="letter-spacing: -1.0pt;"> betul. </span>Cara melakukan gerakan guling depan sebagai
berimut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="128" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image015.png" v:shapes="Picture_x0020_8" width="245" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.Sikap permulaan jongkok tangan menumpu pada
matras selebar bahu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b.Luruskan
kedua kaki, siku tangan di tekuk, kepala dilipat sampai dagu <span style="letter-spacing: -1.0pt;">dengan menyentuh dada.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c.Mengguling
ke depan dengan mendaratkan kuduk terlebih dahulu dan kedua kaki dilipat rapat
pada dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d.Kedua
tangan melepaskan tumpuan dari matras, pegang mata kaki dan berusaha
bangun.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.K<span style="letter-spacing: -1.0pt;">embali berusaha jongkok.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">6. <span style="letter-spacing: -1.0pt;">Berdiri Tangan (Hands Stand).</span><o:p></o:p></span></b></div>
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<b><i><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.<span style="letter-spacing: -1.0pt;"> Berdiri Tangan (Hands Stand)<o:p></o:p></span></span></i></b></div>
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<span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Cara melakukannya
adalah sebagai berikut:</span><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Sikap
permulaan berdiri tegak, salah satu kaki sedikit ke depan.<o:p></o:p></span></div>
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selebar bahu <span style="letter-spacing: -1.0pt;">lengan keras, pandangan
sedikit ke depan, pantat didorong</span> setinggi-tingginya, tungkai depan
bengkok sedang tungkai<span style="letter-spacing: -1.0pt;"> belakang lurus.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)Ayunkan
tungkai belakang ke atas, kencangkan otot perut.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Kedua
tungkai rapat dan lurus merupakan satu garis dengan badan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">dan lengan,
pandangan diantara tumpuan tangan, badan dijulurkan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">ke atas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">5)Perhatikan
keseimbangan.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times;">b<span style="mso-bidi-font-style: italic;">.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Berdiri
Tangan Dengan Sikap Kaki Di </span></span><span style="mso-font-kerning: .5pt;">b<span style="mso-bidi-font-style: italic;">uka</span></span></span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Sikap
permulaan berdiri tegak, salah satu kaki sedikit ke depan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">2)Bungkukan
badan, tangan menumpu pada matras selebar bahu<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">lurus,
pandangan sedikit lurus ke depan, pantat didorong setinggi-<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">tingginya,
tungkai ke depan bengkok, sedang tungkai belakang<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">lurus.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)<span style="letter-spacing: -1.0pt;">Ayunkan tungkai belakang ke atas, diikuti tungkai
yang lain.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Kedua
tungkai rapat dan lurus merupakan satu garis dengan lengan, setelah itu kaki di
buka ke samping kiri dan kanan, pertahankan sikap ini beberapa saat,
selanjutnya kaki dirapat kembali lalu dibuka ke depan dan ke belakang pandangan
diantara <span style="letter-spacing: -1.0pt;">tumpuan kedua tangan.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">7. Rol depan</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Guling
ke depan adalah berguling ke depan atas bagian belakang badan
(tengkuk,punggung,pinggang,dan panggul bagian belakang). Latian guling ke depan
dapat dilakukan dengan dua cara,yaitu : guling ke depan dengan sikap awal
jongkok dan guling ke depan dengan sikap awal berdiri.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Cara melakukannya sebagai
berikut:</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a. Sikap permulaan
jongkok,kedua tangan menumpu pada matras selebar bahu.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b. Kedua kaki diluruskan,
siku tangan ditekuk, kepala dilipat sampai dagu menyentuh dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c. Mengguling ke depan
dengan mendaratkan tengkuk terlebih dahulu dan kedua kaki di<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">
lipat rapat pada dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">d. Kedua tangan
melemaskan tumpuan dari matras, pegang mata kaki dan berusaha bangun.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">e. Kembali berusaha
bangun.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">8. Rol
Belakang</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Guling
ke belakang adalah menggulingka badan ke belakang ,dimana posisi badan tetap
harus membulat,yaitu kaki dilipat,lutut tetap melekat di dada,kepala ditundukan
sampai dagu melekat di dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Cara melakukan guling ke
belakang</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> <b>:</b></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a.
Sikap permulaan dalam posisi jongkok,kedua tangan di depan dan kaki sedikit
rapat</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b.
Kepala ditundukan kemudian kaki menolak ke belakang</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c.
Pada saat panggul mengenai matras,kedua tangan segera dilipat ke samping
telinga dan telapak tangan menghadap ke bagian atas untuk siap menolak</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">d. Kaki segera
diayunkan ke belakang melewati kepala,dengan dibantu oleh kedua tangan menolak
kuat dan kedua kaki dilipat sampai ujung kaki dapat mendarat di atas
matras,ke sikap jongkok</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">9. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Lompat
Harimah</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a)
Sikap awal:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> berdiri tegak
kemudian mengambil sikap siap berlari dengan kecepatan tertentu.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> jarak
pengambilan awalan bisa bervariasi beberapa langkah atau banyak langkah
tergantung ketinggian penanda yang ada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b)
Rangkaian loncat harimau dan berguling ke depan:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Mengambil
posisi berdiri tegak kemudian berlari cepat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Setelah mendekati
penanda segera melakukan tolakan dengan menumpu pada kedua kaki.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Badan terangkat
keatas atau meloncat melewati penanda yang ada, setelah melewati penanda tangan
bersiap-siap untuk menumpu pada matras diikuti tengkuk kemudian punggung yang
menyentuh matras dilanjutkan dengan gerakan guling ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c)
Sikap akhir</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Melakukan
guling depan sampai 2 atau 3 kali,kemudian kembali ke posisi jongkok,</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Kedua kaki
menapak sempurna, tangan lurus kedepan badan tidak terjatuh ke samping kanan
atau ke samping kiri, kemudian berdiri tegak,kembali ke sikap.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">10.
Berdiri dengan Kepala (Headstand)</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Headstand adalah
posisi keseimbangan yang memanfaatkan kekuatan kedua lengan dan kepala (otot
leher) sebagai titik tumpunya. Posisi ini diawali dari posisi jongkok dan
menempatkan ujung kepala dan kedua telapak tangan di lantai. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Ketika titik tumpu
(kepala dan kedua lengan) sudah siap, pelan-pelan titik berat badan dipindahkan
ke titik tumpu dan secara perlahan mengangkat kedua kaki yang dibengkokkan ke
atas, sehingga panggul dan kedua kaki berada di atas kepala. Kemudian, secara
perlahan pula, luruskan kedua kaki hingga terbentuk posisi badan dan kaki lurus
membentuk satu garis<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>Berdiri dengan kepala<span style="letter-spacing: .45pt; mso-font-kerning: .5pt;"> adalah sikap tegak dengan
bertumpu pada kepala dan ditopang</span><span style="mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">oleh kedua tangan.</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Sikap permulaan membungkuk bertumpu pada dahi dan
tangan. Dahi dan tangan </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">membentuk segitiga sama sisi.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Angkat tungkai ke atas satu per satu bersamaan.
Untuk menjaga agar badan tidak mengguling ke depan, panggul ke depan, dan
punggung membusur.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Berakhir pada sikap badan tegak, dan tungkai rapat lurus
ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">11. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: .1pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Berdiri
Atas Tangan (Handstand)</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Hands stand adalah sikap tegak dengan bertumpu pada
kedua tangan ,kedua kaki rapat dan lurus ke atas .suatu hal yang perlu
diperhatikan dalam melakukan hands stand adalah harus di lakukan di atas
landasan atau alas yang keras (misal lantai).karena akan memudahkan dalam
bertumpu,jika dibandingkan melakukannya di atas alas yang lunak (misal kasur).</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan handstand yaitu:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .3pt;">Berdiri tegak kaki diceraikan ke muka dan belakang.</span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">Bungkukkan badan, tangan menumpu selebar bahu,
lengan lurus, pandangan agak ke</span> <span style="letter-spacing: .1pt;">depan,
pantat diangkat setinggi-tinginya, tungkai ke depan bengkok, sedang tungkai </span>belakang
lurus.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Ayunkan tungkai
belakang ke atas diikuti tungkai yang lain.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua tungkai
rapat clan lurus, membentuk satu garis dengan badan dan lengan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">Pertahankan keseimbangan.</span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">12.</span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">MERODA</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span></span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Sikap permulaan<b> </b>Bagi
yang baru belajar, berdiri menyampingi arah gerakan, kedua kaki dibuka lebar,
kedua lengan lurus ke atas di samping kepala serong ke samping dan telapak
tangan menghadap ke atas</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan handstand yaitu:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
Awali dengan sikap siap melakukan dengan mengakat salah satu tangan</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">Bertumpu
tangan, mencoba melewatkan kedua kaki secara bergantian<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">Seperti di
atas, benda yang dilewati harus lebih tinggi.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">kemudian
turunkan kaki satu persatu dengan kaki terbuka lebar<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">dan akhir
dengan sikap sempuran dengan kedua tanggan di angakat.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">13. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">ROUND OFF</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Bagi yang baru belajar, berdiri tegak, kedua kaki rapat,
kedua lengan di samping badan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan round off</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.
Ayunkan kedua lengan keatas sejajar bahu lurus kedepan serong ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b
Sambil mengangkat dan melangkahkan kaki ke kiri ke depan, badan putar kesamping
kiri.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c. Bersamaan
dengan meletakkan kedua telapak tangan pada matras sejajar bahu, lemparkan kaki
kanan lurus ke atas, kemudian diikuti kaki kiri hingga pada posisi handstand.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.
Lemparkan kedua kaki sejauh mungkin.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">e.
Mendarat pada kedua kaki dan badan menghadap ke tempat semula.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">14. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Loncat
Kangkang</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Loncat kangkang adalah gerakan
melompati suatu alat dengan cara bertumpu pada alat tersebut. Dalam latihan
gerakan ini dapat dapat dilakukan pada peti lompat atau pada teman yang
membungkuk.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara melakukan loncat kangkang:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Awalan lari cepat badan condong ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua kaki menolak pada papan tolak
sekuat-kuatnya disertai ayunan dari belakang bawah ke depan. Badan lurus,
tungkai dipisahkan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Saat tangan menyentuh pada bagian pangkal
kuda-kuda segera menolak sekuat-kuatnya.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Badan melayang di atas kuda-kuda sikap lurus,
lengan direntangkan, tungkai lurus dipisahkan (dibuka lebar) pandangan ke
depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Mendarat dengan ujung kaki mengeper lengan
direntangkan ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">15. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Lompat
Jongkok</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Teknik gerakannya sama dengan
lompat kangkang menggunakan kuda-kuda, tetapi karena peti lompat lebih panjang
maka memerlukan awalan yang lebih panjang dan tolakan yang lebih kuat lagi.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara melakukan lompat jongkok:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Awalan lari cepat badan condong ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua kaki menolak pada papan tolak
sekuat-kuatnya, badan condong ke depan dan kedua tangan diayun ke depan dengan
sasaran tumpuan tangan pada ujung akhir bagian peti lompat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Saat melayang badan lurus kaki rapat, kemudian
dengan tangan lurus menumpu pada peti lompat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua tangan menolak kuat pada peti lompat dan
dibuka selebar bahu, kemudian kedua kaki ditekuk di dekatkan pada dada dan
masuk di antara kedua lengan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Luruskan badan dan kedua kaki rapat,sesaat
sebelum mendarat, pandangan tetap ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Mendarat lunak, pertahankan keseimbangan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">K.</span></b><span style="font-family: Arial; font-size: 16.0pt;"> </span><b><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam
Irama</span></b><span style="font-family: Arial; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">K.1. <span style="letter-spacing: -1.0pt;">Senam Irama Tanpa Alat</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam irama dalah senam yang berjalan harus menyesuaikan
dengan <span style="letter-spacing: -1.0pt;">suatu irama yang biasanya irama
musik, tetapi dapat juga dengan irama</span> hitungan yang teratur. Irama
adalah iringan baik berupa musik ataupun hitungan yang beraturan. Faktor-faktor
yang harus diperhatikan dalam melakukan senam adalah sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a. Irama
musik yang dipakai menggunakan bicara, misalnya 2/4, 3/4 dan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">sebagainya<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b. Adanya
kontinuitas gerakan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c. Fleksibilitas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d. Keindahan
gerak.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Latihan
senam irama tanpa diiringi musik, tatapi dengan menggunakan irama hitungan yang
teratur. </span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bola adalah salah satu contoh alat yang
sering digunakan pada Senam Irama:</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.8pt; margin-bottom: 7.5pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Kelentukan<br />
2. Keseimbangan<br />
3. Keluwesan<br />
4. Fleksibilitas<br />
5. Kontinuitas<br />
6. Ketepatan dengan irama<br />
<br />
kita perlu menguasai teknik gerakan pada senam irama agar mencapai gerakan yang
serasi dan bermanfaat bagi jasmani dan rohani. Hal ini sesuai dengan
tujuan senam yaitu membentuk keindahan tubuh, kebugaran dan kekuatan. Ada
tiga hal yang harus ditekankan pada senam irama, yaitu :<br />
a. Ketepatan musik/irama<br />
b. Kelentukan (fleksibilitas)<br />
c. Kontinuitas gerakan<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Beberapa
latihan gerak senam irama adalah sebagai berikut:<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a. <span style="letter-spacing: -1.0pt;">Latihan Pertama</span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan,
jalan ke depan dengan lentur, tangan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">mengepal,
lengan membentuk siku, lengan kanan ke arah atas, lengan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">kiri ke
arah atas, siku kanan di atas kepalan tangan kiri. <o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
terus melangka posisi tangan sama.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3-4</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Terus melangka
posisi tangan bergantian.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan
langsung dibuka selebar bahu.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 6</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
tutup ke arah kanan, posisi tangan tetap.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 7</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 5 dan 6 tapi gerak kaki ke tengah dan ke<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">b.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Latihan Kedua</span><o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Buka kaki selebar bahu, lutut ditekuk sedikit lengan ke<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">arah depan bersudut 90 </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">jari
tangan mengepal menghadap ke bawah.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : kaki kiri ditekuk ke arah belakang panggul kanan, tangan ditekuk ke
depan dada dengan poros di bahu, tangan di atas tangan <span style="letter-spacing: -1.0pt;">kiri.</span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 2, hanya
posisi kaki dan tang kebalikan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1-4.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-no-proof: yes; mso-themecolor: text1;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_13" o:spid="_x0000_i1027" type="#_x0000_t75" style='width:405pt;
height:184pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image022.png"
o:title=""/>
</v:shape><![endif]--><img height="186" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image023.png" v:shapes="Picture_x0020_13" width="407" /></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c. Latihan Ketiga<o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Pindahkan
berat badan ke kanan, sambil ayun kedua lengan ke kanan sejajar bahu, jari-jari
lurus dan rapat menghadap ke bawah.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Badan
kembali ke tengah, tekuk kedua lutut, lengan ke bawah, jari tangan menghadap ke
paha.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 1, tapi ke arah kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 2<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan5-8</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti
hitungan 1-8.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt; mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_14" o:spid="_x0000_i1026"
type="#_x0000_t75" style='width:414pt;height:178pt;visibility:visible;
mso-wrap-style:square'>
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o:title=""/>
</v:shape><![endif]--><img height="180" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image025.png" v:shapes="Picture_x0020_14" width="416" /></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times;">d. Latihan Keempat<o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">Badan menghadap serong kanan,
berat badan dipindahkan ke kanan sambil kaki kiri ditekuk ke belakang,
mendekati panggul kiri, lengan diayunkan ke atas. jari-jari tangan lurus rapat
telapak tangan <span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">menghadap
ke dalam.</span><o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Badan
kembali ke tengah, tekuk kedua lutut, lengan lempeng ke bawah, jari tangan
menghadap ke paha.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1, tapi
ke arah kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 2<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5-8 </span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">: Seperti hitungan 1-4<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.<span style="letter-spacing: -1.0pt;">Hitungan Kelima</span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan
dibuka selebar bahu lengan ditekuk didepan dada, jari-jar tangan mengepal dan
menghadap ke bawah.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
diayaun, lalu tumit di bawa ke arah depan, menyilang, lengan dorong ke bawah,
jari-jari mengepal dan menghadap ke dalam.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 1<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 2, tapi tumit kanan yang menyilang ke depan kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5-8</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seprti hitungan 1-4<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">K.2.<span style="letter-spacing: -1.0pt;">Senam Irama dengan Alat</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> Senam irama ini jenis senam irama yang
pelaksanaannya menggunakan alat atau perkakas Alat ikut bergerak, selaras
gerakan mengikuti irama dan mudah dipindahkan, sedangkan perkakas tidak ikut bergerak
dan s<span style="letter-spacing: -1.0pt;">ukar dipindahkan.</span> Alat-alat
yang dipakai dalam senam irama adalah sebagai berikut<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.<span style="letter-spacing: -1.0pt;">bola</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b.tongkat<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c.sinpai
dan tali<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d.selendang<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.<span style="letter-spacing: -1.0pt;">bendera dan pita<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">L. <span style="mso-spacerun: yes;"> </span>Senam Artistik Serta Perkembangannya di
Indonesia<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lahirnya senam artistik di
Indonesia yaitu pada saat menjelang pesta olahraga Ganefo I di Jakarta pada tahun
1963, yang mana setiap artistik merupakan salah satu cabang olahraga yang
dipertandingkan, untuk ini perlu dibentuk suatu organisasi yang berfungsi
menyiapkan para pesenamnya. Organisasi ini dibentuk pada tanggal 14 Juli 1963
dengan nama PERSANI (Persatuan Senam Indonesia), atas prakarsa dari tokoh-tokoh
olahraga se-Indonesia yang menangani dan mempunyai keahlian pada cabang
olahraga senam. Promotornya dapat diketengahkan tokoh-tokoh dari daerah seperti
: Jakarta, Jawa Barat, Jawa Tengah, Jawa Timur, Sumatera Utara. Wadah inilah
kemudian telah membina dan menghasilkan atlet-atlet senam yang dapat
ditampilkan dalam Ganefo I dan untuk pertama kalinya pula pesenam-pesenam
Indonesia menghadapi pertandingan Internasional. Kegiatan selanjutnya adalah
mengikut sertakan tim senam dalam rangka Konferensi Asia Afrika I dan dalam
Ganefo Asia, dimana untuk mempersiapkan atlet-atlet Indonesia ini dipanggil
pelatih-pelatih senam dari RRC, maka dengan demikian Indonesia mengalami
kemajuan dalam prestasi olahraga senam. Tetapi sangat disayangkan bahwa harapan
yang mulai tumbuh harus berhenti sementara oleh karena suasana politik yaitu
saat meletusnya G 30 S/PKI, sehingga pelatih-pelatih dari RRC harus
dikembalikan ke negaranya.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Usaha untuk mengejar
ketinggalan ini maka pada tahun 1967 dikirim seorang pelatih Indonesia yaitu :
Sdr. T. J. Purba ke Jerman Timur untuk sekolah khusus pelatih senam artistik
selama 26 bulan. Kemudian sebagai titik tolak yang kedua adalah dimasukkannya
cabang olahraga senam artistik yang pertama kalinya dalam Pekan Olahraga
Nasional (PON VII/1969) di Surabaya, dan kemudian untuk seterusnya dimasukkan
dalam setiap penyelenggaraan PON. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam adalah aktivitas
fisik yang dilakukan baik sebagai cabang olahraga tersendiri maupun sebagai
latihan untuk cabang olahraga lainnya.Berlainan dengan cabang olahraga lain
umumnya yang mengukur hasil aktivitasnya pada obyek tertentu, senam mengacu
pada bentuk gerak yang dikerjakan dengan kombinasi terpadu dan menjelma dari
setiap bagian anggota tubuh dari komponen-komponen kemampuan motorik seperti :
kekuatan, kecepatan, keseimbangan, kelentukan, agilitas dan ketepatan. Dengan
koordinasi yang sesuai dan tata urutan gerak yang selaras akan terbentuk
rangkaian gerak artistik yang menarik.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pada tingkat sekolah atau
yunior pertandingan dapat dibatasi pada nomor-nomor tertentu, biasanya senam
lantai dan kuda-kuda lompat. Pertandingan tingkat Nasional dan Internasional
bagi pria terdiri dari 6 (enam) nomor yakni : senam lantai, kuda-kuda lompat,
kuda-kuda pelana, palang sejajar, palang tunggal, dan gelang-gelang. Sedang
bagi wanita ada 4 (empat) nomor : senam lantai, kuda-kuda lompat, balok
keseimbangan, dan palang bertingkat.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penilaian diberikan oleh 4
(empat) orang wasit yang dipimpin oelh seorang wasit kepala. Setiap peserta
pertandingan harus melakukan 2 (dua) macam rangkaian pada setiap nomor atau
alat, satu rangkaian wajib (yang telah ditentukan terlebih dahulu) dan satu
rangkaian pilihan atau bebas masing-masing. Nilai seseorang adalah rata-rata
dari dua nilai tengah dengan membuang nilai tertinggi dan nilai terendah dari 4
(empat) orang wasit. Pesenam dengan nilai akumulasi tertinggi menjadi juara ke
I dalam kategori serba bisa, tertinggi kedua menjadi juara ke II dan
seterusnya.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Juara regu ditentukan
dengan penjumlahan 5 (lima) nilai terbaik dari 6 (enam) anggota regu dan setiap
alat. 6 (enam) peserta terbaik dari semua atlet turut dalam pertandingan final
pada tiap-tiap atlet dan nilai akhir yaitu rata-rata dari rangkaian
bebas/pilihan dan wajib terdahulu disatukan dengan nilai rangkaian
bebas/pilihan dalam final. Nilai ini menentukan urutan pemenang tiap alat.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Para wasit memberikan
nilai pada waktu bersamaan. Nilai maksimum adalah : 10,000. Hukuman-hukuman
diberikan dengan pengurangan nilai pada pelaksanaan yang salah, penguasaan yang
kurang baik, dibantu orang lain, jatuh dari alat atau melampaui batas waktu.
Selain itu dinilai pula faktor kesulitan gerak dan penampilan estetikanya.
Besar pengurangan nilai adalah persepuluhan. Peraturan penilaian direvisi
setiap 2 (dua) tahun. Semua gerakan mempunyai faktor kesulitan yaitu : A, B dan
yang tersukar adalah C. Rangkaian latihan biasaya terdiri atas sikap-sikap
statis yang memerlukan tenaga yang besar disambung dengan gerakan-gerakan
berirama y agn sesuai. Sementara sejumlah berntuk gerak memerlukan kekuatan
yang lain memerlukan mobilitas atau keterampilan.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Peralatan Senam Artistik</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1.1 Ukuran alat</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Bentuk putera ada 6
(enam) alat :<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Floor exercise (lantai)<br />
Ukuran 12x12 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Pommel horse (kuda-kuda
pelana)<br />
Panjang 1.60 m<br />
Tinggi 1.10 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Rings (gelang-gelang)<br />
Tinggi 2.55 m<br />
Jarak 0.50 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horse vault (kuda-kuda
lompat)<br />
Panjang 1.60 m<br />
Tinggi 1.35 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Parallelbar (palang
sejajar)<br />
Panjang 3.50 m<br />
Jarak 0.48 s/d 0.52 m<br />
Tinggi 1.75 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horizontal bar (palang
tunggal)<br />
Panjang 2.40 m<br />
Tinggi 2.55 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2. Untuk puteri ada 4
(empat) alat :<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horse vault (kuda-kuda
lompat)<br />
Panjang 1.60 m<br />
Tinggi 1.20 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Uneven bars (palang
bertingkat)<br />
Panjang 2.40 m<br />
Tinggi palang bawah 1.50 m<br />
Tinggi palang atas 2.30 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Balance beam (balok
keseimbangan)<br />
Panjang 5.00 m<br />
Tinggi 1.20 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Floor exercise (lantai)<br />
Ukuran 12 x 12 m<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2. Peraturan Umum Senam
Artistik</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2.1. Kejuaraan beregu (Kompetisi I)<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Setiap regu terdiri dari
6 (enam) pesenam putera/puteri.<br />
- Terdiri dari rangkaian wajib dan rangkaian pilihan, pada putera 6 (enam)
alat, puteri 4 (empat) alat.<br />
- Juara beregu (Kompetisi I) adalah regu dengan jumlah nilai terbanyak, dari
jumlah 5 (lima) pesenam<br />
terbaik pada masing-masing alat untuk rangkaian wajib dan rangkaian pilihan.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk putera
adalah : 12 nomor pertandingan x 50 = 600 (wajib dan pilihan) 6 nomor<br />
pertandingan x 50 = 300 (pilihan)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk puteri
adalah : 8 nomor pertandingan x 50 = 400 (wajib dan pilihan) 4 nomor<br />
pertandingan x 50 = 200 (pilihan)<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2.2.Kejuaraan perorangan serba bisa (Kompetisi II)<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Peserta finalis diambil
dari 36 pesenam terbaik dari hasil kompetisi I, atau 1/3 dari jumlah peserta.<br />
- Dibatasi 3 (tiga) pesenam dari tiap negara/daerah<br />
- Hanya melakukan rangkaian pilihan :<br />
* untuk putera 6 (enam) alat<br />
* untuk puteri 4 (empat) alat<br />
- Juara perorangan serba bisa (Kompetisi II) adalah pesenam dengan jumlah nilai
terbanyak dari nilai<br />
rata-rata pada Kompetisi I (wajib & pilihan), ditambah dengan nilai
kompetisi II pada seluruh alat.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk putera
= 120<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk puteri
= 80<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">3. Kejuaraan perorangan per
alat (Kompetisi III)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Peserta finalis diambil
dari 8 (delapan) pesenam terbaik dari hasil kompetisi I pada alat tersebut.<br />
- Dibatasi 2 (dua) pesenam dari tiap negara/daerah, dan hanya 3 (tiga) alat
yang boleh diikuti oleh<br />
seorang pesenam<br />
- Hanya melakukan rangkaian pilihan :<br />
* untuk putera 6 (enam) alat<br />
* untuk puteri 4 (empat) alat<br />
- Juara perorangan per alat (kompetisi III) adalah pesenam dengan jumlah nilai
terbanyak dari nilai<br />
rata-rata pada kompetisi I (wajib dan pilihan) ditambah dengan nilai kompetisi
III pada<br />
masing-masing alat. Nilai maksimum untuk putera maupun puteri = 20.<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">A.</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Putra</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Senam lantai </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">(<span style="mso-bidi-font-weight: bold;">Floor exercise)</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Biasanya merupakan nomor pertama
dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk juga
berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan tenaga
otot yang luar biasa. Senam lantai sangat populer terutama bagi penyelenggaraan
secara massal yang dapat diikuti oleh ribuan peserta bersama-sama.
Gerakan-gerakannya dapat dikerjakan secara seragam dan membentuk
formasi-formasi yagn menarik dan mengesankan.Lantai pertandingan berukuran 12
m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Pria tampil dalam waktu 70 detik.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda pelana (Pommel horse)</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Hanya untuk pria karena
memerlukan tenaga yang kuat dari otot-otot lengan dan bahu. Tinggi punggung
kuda-kuda 1.10 m dari lantai dengan ukuran panjang 1.60 m dan lebar 35 cm
.Pelana yang berbentuk 2 (dua) buah batang melengkung masing-masing mempunyai
ukuran tinggi 12 cm dengan lebar 28 cm. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda lompat (Horse vault)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor ini dianggap paling
sederhana diantara semua nomor yang dipertandingkan. Kuda-kuda dilapisi
kulit seperti alat kutda berpelana, namun tanpa pelana. Untuk pria tinggi
punggu kuda-kuda 1,35 m diukur dari lantai, lompatan pria dikerjakan memanjang
dari belakang ke depan kuda-kuda. Baik pria maupun wanita mengambil
ancang-ancang tidak lebih dari 25 meter. Lepas landas kedua kaki dari papan
pegas berukuran 1.20 x 0.60 m. Ukuran alat untuk kuda lompat ini adalah
panjangnya 1.60 m dan tingginya 1.35 m<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang tunggal (Horizontal bar)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang tunggal merupakan salah
satu alat untuk latihan-latihan yang sangat menawan dalam olahraga senam.
Ayunan dan lingkaran telah membuat jenis latihan ini sangat populer. Tak ada
keharusan menahan keseimbangan dan setiap gerak yang dikerjakan dengan
tergesa-gesa akan memperoleh pengurangan nilai. Alat ini terutama sekali
cocok untuk bentuk-bentuk latihan dengan badan lurus dan pegangan yang kokoh.
Ukuran untuk nomor senam ini adalah panjang 2.40 m dan tinggi 2.55 m.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang sejajar ( Parallel bar)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor senam ini hanya untuk pria
dan dimaksudkan untuk melatih otot-otot lengan yaitu menarik dan menekan. Pada
perkembangannya kemudian dikerjakan juga latihan-latihan ayunan. Keterampilan
sekarang menjadi lebih penting dari pada tenaga dan biasanya pesenam yang
memiliki bahu yang lentuk merupakan pesenam yang baik pada alat ini.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Bentuk latihan yang penting adalah ayunan dari
posisi gantung melalui salto ke posisi tekan karena bentuk ini diperlukan bagi
setiap rangkaian bebas/pilihan. Peserta harus mengerjakan gerakan dengan
melepaskan pegangan tangan keduanya sekaligus. Ukuran untuk palang sejajar
ialah panjang 3.50 m, jarak 0.48 s/d 0.52 m dan tinggi 1.75 m.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Gelang-gelang (Rings)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Gelang-gelang juga adalah salah
satu alat yang latihan-latihannya memerlukan tenaga yang kuat pula hingga hanya
dikerjakan pesenam pria. Dalam satu penampilan seorang pesenam harus
melakukan sikap-sikap statik dan mengerjakan dua kali perubahan posisi ke sikap
tegak tumpu atas tangan yaitu satu kali melalui penggunaan tenaga dan satu kali
memanfaatkan momentum. Pesenam mulai dengan lompat menarik kedua gelang masing-masing
dengan tangannya mengerjakan rangkaian latihan dan mengakhirinya dengan
pendaratan kedua kaki rapat di lantai. Ukuran alat untuk nomor senam ini adalah
tinggi 2.55 m dan Jarak 0.50 m<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">B.</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Putri</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Senam lantai </span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">(<b>Floor exercise)</b><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Biasanya merupakan nomor pertama
dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk juga
berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan tenaga
otot yang luar biasa. Senam lantai sangat populer terutama bagi penyelenggaraan
secara massal yang dapat diikuti oleh ribuan peserta bersama-sama.
Gerakan-gerakannya dapat dikerjakan secara seragam dan membentuk
formasi-formasi yagn menarik dan mengesankan.Lantai pertandingan berukuran 12
m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Wanita tampil dengan diiringi musik 90 detik. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang bertingkat (Uneven bars)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Alat ini khusus untuk wanita
disebut demikian untuk membedakannya dengan palang sejajar meskipun sebenarnya
masih sejajar pula dengan ketinggian yang berbeda. Memang mula-mula wanita
menggunakan alat yang sama seperti pria sampai pada saat menjelang perang dunia
ke II.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Untuk menghindarkan penggunaan
tenaga yang berlebihan bagi wanita kemudian diciptakan latihan-latihan yang
lebih estetik dan dibuat alat yang cocok dengan mengubah palang sejajar menjadi
bertingkat, yang ada di atas 2.30 m dan yang lainnya 1.50 m dari lantai. Ukuran
alatnya adalah dengan panjang 2.40 m, tinggi palang bawah 1.50 m dan tinggi
palang atas 2.30 m.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Balok keseimbangan (Balance beam)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Alat tersebut khusus bagi wanita,
semula hanya untuk keseimbangan namun sekarang sejumlah besar keterampilan
senam lantai dikerjakan pada alat tersebut. Rangkai terdiri atas memutar,
meliuk, keseimbangan, latihan-latihan sambil duduk dan telungkup, langkah
lompat, pembalikan, kesemuanya dalam pola berirama. Balok berukuran panjang 5
meter, lebar 10 cm tebal balok 16 cm dan dipasang pada kaki dengan ketinggian
1.20 meter.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda lompat (Horse vault)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"> <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor ini dianggap paling
sederhana diantara semua nomor yang dipertandingkan. Kuda-kuda dilapisi
kulit seperti alat kutda berpelana, namun tanpa pelana. Untuk pria tinggi
punggu kuda-kuda 1,35 m diukur dari lantai, lompatan pria dikerjakan memanjang
dari belakang ke depan kuda-kuda. Baik pria maupun wanita mengambil
ancang-ancang tidak lebih dari 25 meter. Lepas landas kedua kaki dari papan
pegas berukuran 1.20 x 0.60 m. Ukuran alat untuk putri adalah dengan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.Senam Aerobik<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam
aerobic adalah olahraga untuk peningkatan kesegaran jasmani bukan olahraga
prestasi, akan tetapi olahraga preventif yang dapat dilakukan secara masal.
Pembagian senam aerobic menurut cara melakukan dan music pengiring, yaitu:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">High impact aerobics (Senam aerobic aliran gerakan keras)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Low impact aerobics (senam aerobic aliran gerakan ringan)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Discorobic (kombinasi antara gerakan-gerakan aerobic
aliran keras dan ringan disko)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Rockrobic (kombinasi gerakan-gerakan aerobic dan ringan
serta gerakan-gerakan Rock N’Roll)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Aerobik sport (kombinasi gerakan-gerakan keras dan ringan
serta gerakan-gerakan kalestetik/kelentukan)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tahap-tahap melakukan senam aerobic adalah sebagai berikut:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pemanasan selama 10 menit<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan inti selama 15-20 menit<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; margin-left: 72.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l24 level1 lfo4; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pendinginan/pelemasan selama 5 menit<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.1 Perlengkapan dan
peralatan:<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">gunakan pakaian dari bahan
yang mampu menyerap keringat dengan baik, tidak terlalu ketat dan menyerap
panas tubuh dengan baik, disarankan menggunakan pakaian senam.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Wanita dianjurkan untuk
menggunakan sport bra atau BH olahraga yang memang didesain khusus untuk
aktivitas olahraga sehingga berolahraga menjadi lebih tenang dan nyaman.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gunakan sepatu olahraga
yang cocok untuk jenis cabang olahraga, untuk senam dapat menggunakan tipe
running atau jogging shoes, dengan menggunakan alas kaki yang tebal dan nyaman
yang berfungsi melindungi tulang kaki dan resiko cidera.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gunakan hard dacker atau
wrist band untuk mempercantik penampilan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bawa handuk dan air minum
secukupnya.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.2.Area
atau lapangan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Area yang digunakan untuk pertandingan Aerobic Gymnastics
dengan ukuran panjang minimal 14 meter, lebar lapangan 14 meter dan tinggi
antara 80-140 centimeter. Sedangkan lantai untuk kompetisi harus berukuran
panjang 12 meter.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>M.3. Pemeliharaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pembersihan kaca minimal seminggu sekali, karpet
dibersihkan dengan vaccum cleaner.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.4. Pencahayaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Di pasang lampu dengan tegangan sekitar 250 Watt<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span>M.5. Penilainan dan penampilan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penilaian pada penampilan Aerobic Gymnastics untuk elemen
artistic maksimum 10 point dengan menggunakan kenaikan nilai 0,1 dimana yang
dinilai komposisi dari:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Koreografi dan nilai
maksimum<span style="mso-spacerun: yes;"> </span>4 point yang terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kesesuaian music dengan koreografi (maksimim 1 point).<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Intensitas gerakan (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kreatifitas gerakan (maksimum 2 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pergerakan penguasaan lapangan (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Isi dari Aerobic Gymnastics
dengan nilai maksimum 4 point yang terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuh langkah dasar dan kekhususan isi (maksimum 2 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Transisi dan keterkaitan (linking maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pemanfaatan ruang (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penampilan dengan nilai
maksimum 2 point terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l14 level1 lfo9; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Showmanship(ekspresi) maksimum 1 point.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l14 level1 lfo9; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ketetpatan waktu (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sedangkan untuk elemen execution maksimum 10
point dimana berlaku pengurangan nilai jika terjadi kesalahan-kesalahan, yang
dinilai dalam ini adalah kemampuan tekhnik untuk semua kategori lomba,
sinkronisasi gerak yang dinilai khususnya pada kategori mixed pairs, trio dan
groups.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Elemen difficulty yang dihitung adalah jumlah
elemen yang ditampilkan , 12 elemen pertama yang ditampilkan diberikan nilai
oleh wasit dan juri antara 0,1-1 dan jika lebih dari 12 elemen diberikan
pemotongan nilai (execution). Jadi jika semua elemen memperoleh nilai maksimum
maka memperoleh 12 point. Jarang sekali ada atlet yang mampu memperoleh nilai
semaksimal ini. Element of difficulty adalah pilihan, tetapi pada kejuaraan
internasional tingkat senior, minimal elemen difficulty memiliki nilai 0,3.
Untuk elemen-elemen yang nilainya 0,1 dan 0,2 tidak diperhitungkan sebagai
elemen dan dianggap sebagai koreografi.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">N.
Senam Poco-Poco<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Poco-poco</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"> adalah lagu daerah yang
berasal dari <b style="mso-bidi-font-weight: normal;">Manado</b>. Lagu ini
sejenis dengan <b style="mso-bidi-font-weight: normal;">Sajojo dan Yospan. </b>Kedua
lagu tersebut sangat popular didunia senam yang digemari oleh masyarakat umum
sebagai senam Sajojo dan senam Yospan. Setelah kedua senam tersebut mulai
hilang dari pasaran, kini mulai tumbuh senam baru yaitu senam poco-poco. <b style="mso-bidi-font-weight: normal;">Pengertian senam Poco-poco</b> merupakan
seni menyanyi dan menari khas masyarakat manado, Sulawesi Utara. Oleh karena
berupa nyanyian, kesenian ini mempunyai lirik lagu yang menggunakan bahasa
Manado. Lagu Poco-poco ini memiliki rentak ceria dengan irama seperti cha-cha
dan selalu diiringi dengan gerakan menyerupai senam seperti line dance. Gerakan
senam ini selalu dibawakan secara berkelompok. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam poco-poco ini termasuk salah satu
olahraga yang gerakan dasarnya sangat mudah dan simple, sehingga mudah untuk
dipelajari dan dikembangkan. Dari pengembangan-pengembangan itu muncul
variasi-variasi gerakan namun tidak merubah gerak dasar senam poco-poco itu sendiri.
Bahkan kini mulai ramai dilombakan. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Manfaat</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"> senam poco-poco jika
kalian pernah memperhatikan senam poco-poco, gerakannya tampak sederhana dan
tidak memiliki tingkat kesulitan yang tinggi. Namun, dibalik itu poco-poco yang
dilakukan secara teratur dapat memberikan dampak positif bagi yang
bersangkutan. Berdasarkan penelitian yang dilakukan di Sulawesi Utara,
ditemukan korelasi atau hubungan antara senam poco-poco dengan perbaikan
kolesterol darah. Berikut ini penjelasan detail mengenai manfaat poco-poco:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat menurunkan berat badan. Penurunan berat badan
dikarenakan berkurangnya cairan akibat keringat dank arena pembakaran lemak
yang terjadi didalam tubuh.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat meningkatkan denyut jantung. Peningkatan denyut
jantung menunjukkan bahwa senam poco-poco telah memenuhi kategori senam
aerobic.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat meningkatkan nilai kolesterol baik (HDL)
menunjukkan bahwa poco-poco mampu memobilisasi lemak.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan dasar poco-poco
diambil dari tarian tradisional Maluku bernama Wayase atau Maku-Maku. Sementara
itu, lagu yang mengiringi gerakan diciptakan oleh Arie Sapulette yang berasal
dari Ambon yang kemudian dinyanyikan serta dipopulerkan oleh Yoppy Latul yang
juga berasal dari Ambon.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berikut ini lirik lagu Poco-poco yang iramanya sangat
membuai itu:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Balenggang pata-pata ngana pe goyang pica-pica <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ngana pe bodi poco-poco <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang kita cinta <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang kita sayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang bikin pusing <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ngana bilang kita na sayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Rasa hati ini melayang Jau…uh.. Ci ya….. ci ya <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biar kita ngana pebayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biar na bikin laying-layang Cuma ngana yang kita sayang<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Adapun gerak dasar senam poco-poco adalah:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan melenggang
kesamping kanan dan kiri.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan mencangkul.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Goyangan pinggul.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Supaya tidak ada kerancuan
dalam poco-poco disini akan kita lakukan gerakan poco-poco yang biasa digunakan
secara umum yaitu poco-poco versi instansi dan versi lomba.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Versi instansi<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l41 level1 lfo18; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan dan dua langkah kearah kiri.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 54.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b. Dua langkah serong kesamping kanan/putar
kearah kiri/gesut (pindah arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>2. <span style="mso-spacerun: yes;"> </span>a.
Dua langkah kearah kanan dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit 5-8, gerakan mencangkul<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>d. Ganti arah putar kearah 4 penjuru<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>3.<span style="mso-spacerun: yes;"> </span>a. Dua langkah kearah kanan dan dua langkah
kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4 )<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit 5-7, gerakan twist/ goyang pinggul<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>d.
hit ke-8 gesut sambil putar arah<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b. satu langkah kebelakang serong kanan, satu
langkah kebelakang serong kiri putar 180 ( balik kanan) ulang<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">5.<span style="mso-spacerun: yes;"> </span>a.
Dua langkah kearah kanan dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit ke 5 gerakan mencangkul 3X setelah itu
twist/ goyang<span style="mso-spacerun: yes;"> </span>pinggul pada hit 5-7, hit
ke-8 gesut putar/ putar arah.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kaki kanan mundur 3 hit
kebelakang, hit ke 4 kaki kiri, diangkat hit ke 5 kaki kiri taruh, hit ke-6
kaki kanan tutup, hit ke-7 kaki kanan dibawa kesamping kanan, hit ke-8 kaki
kanan diangkat<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Setelah itu kaki kanan
mundur 3 hit kebelakang pada hit ke-4 kaki kiri diangkat, hit ke 5 letakkan
kaki kiri, gesut kaki kanan, tending 2X kearah bawah pada hit 6-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dengan kaki disilang kebelakang pada hit 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">ulang kea rah kiri hit 2-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bawa kaki kanan kesamping
kanan, kaki kiri kesamping kiri, kaki kanan kedepan dan kaki kiri kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan peralihan kaki kanan serong mundur 2
langkah / serong maju 2 langkah, gesut (putar arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kaki kearah
kanan dengan kaki disilang kedepan hitungan 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ulang kearah kiri pada
hitungan 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cha-cha kanan, cha-cha
kiri, samba tutup<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan peralihan kaki
kanan serong mundur 2 X, maju 2X, gesut (putar arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
pada hitungan 1-4, hitungan 5-8 samba<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l37 level1 lfo21; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">ulangi gerakan kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l37 level1 lfo21; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kaki kanan, tumit jinjit
tending 2X mundur kearah belakang 2X, ulang maju kedepan 2X<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. dua langkah kearah kanan
dan kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b.kaki kiri mundur kebelakang 3 hitungan, hitungan ke-4
angkat kaki kiri, hitungan 5-8 bawa putar dengan kaki kanan diangkat terus
putar balik dengan kaki kiri, diangkat pada hitungan 1-4, setelah itu hitungan
ke 5-8 gerakan mencangkul 1X<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">c. Goyang pinggul / twist pada hitungan 3-4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">d. Gerakan peralihan serong maju 2X, serong mundur 2X,
gesut.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">O.
Senam Lansia<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam lansia yang dibuat oleh kantor Menteri
Negara Pemuda dan Olahraga merupakan upaya peningkatan kesegaran jasmani
kelompok lansia yang jumlahnya semakin bertambah, sehingga perlu kiranya
diberdayakan dan dilaksanakan secara benar, teratur, da terukur. Adapun bentuk
latihan senam lansia ( Menpora, 2000) Sebagai berikut:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">O.1.
Sikap Permulaan dan Pemanasan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: menyiapkan diri secara psikologi
untuk melaksanakan senam lansia.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>#Sikap permulaan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berdiri tegak.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">mengambil napas dengan
mengangkat kedua lengan berbentuk huruf V<o:p></o:p></span></div>
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<br /></div>
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<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">latihan
1<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan hitungan 4X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
2<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan maju, mundur, gerakan kepala menenggok
kesamping, memiringkan kepala, menundukkan kepala 8 X 8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
3<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkahkan satu langkah kesamping dengan
menggerakkan bahu 8x8<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
4 <o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dorong tumit kanan kedepan bergantian dengan
tumit kiri, angkat kai, tekuk lengan 8X8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
5<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan jalan ditempat
hitungan 8X8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
6<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan peregangan dinamis dan statis
hitungan 8X8<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#
Gerakan inti<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dimulai dengan gerakan peralihan:
Jalan, tepuk dan goyang tangan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan maju dan mundur
melatih koordinasi lengan dan tungkai 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kesamping dengan
mengayun lengankedepan, menguatkan otot lengan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kesamping dengan
mengayun lengan kesamping, menguatkan lengan atas dan bawah, 2X8 hitungan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki bertumpu pada tumit,
tekuk lengan koordinasi gerakan kaki dengan lengan 2X8 hitungan <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mendorong kaki kebelakang
dengan lengan kebelakang 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan mendorong kesamping
dengan lengan mendorong keatas, 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat lutut kedepan
dengan tangan lurus keatas, koordinasi dan menguatkan otot tungkai, 2X8
hitungan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat kaki dengan
tangan menggulung 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat kaki kedepan
serong dengan tangan tekuk lurus 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan mambo 1X8 hitungan, melangkah
kesamping 2 langkah kekanan tangan diayun kesamping 1X8 hitungan, gerakan
sebaliknya juga sama 2X8 hitungan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#
Gerakan pendinginan<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan
mengangkat lengan bergantian 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan
mengangkat lengan keduanya 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Buka kaki kanan, tekuk
lutut kanan sambil mengangkat tangan kanan keatas, tangan kiri disamping badan
2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki terbuka, tekuk letut
kanan sambil mengangkat tangan kanan keatas melalui samping, tangan kiri
disamping badan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dan
statis dengan memutar badan dan memindahkan kedua ujung kaki 4X8 hitungan ke
kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan pernapasan dengan membuka kaki selebar
bahu tangan mendorong kesamping kanan dan kiri 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan dengan
lutut ditekuk tangan mendorong kebawah 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan dengan
lutut ditekuk dan tangan mendorong kedepan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan kaki
terbuka selebar bahu tangan diangkat keatas membentuk hutuf V 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">P.
Senam Osteoporosis<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Salam pembuka</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sikap tubuh: Berdiri dalam posisi yang baik, kedua kaki
saling mendekat, lengan kesamping badan, telapak tangan saling menekan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 1<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat hitungan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 2<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dengan kepala hitungan 4X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 3<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan bahu hitungan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 4<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan siku dan tangan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 5 <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan kaki dan tangan langkah tunggal kesamping
bergantian tangan diayun kedepan dan kesamping<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 6<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pinggul dan pergelangan tangan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 7<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan lutut dan otot biceps serta jari-jari<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Latihan Peregangan<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan
meluruskan lengan 3X8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan
tangan kesamping dan ditekuk 2X8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat lengan
diluruskan dengan badan diliukkan sedikit kekanan dan kekiri</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki kanan dibuka ke
samping</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">e.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kedua kaki pada posisi
terbuka</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">f.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lutut kanan ditekuk lengan
keatas</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">g.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lutut kanan ditekuk lengan
direntangkan</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">h.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan otot betis
dengan kaki kedepan salah Satu</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">i.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ambil nafas dari hidung
lepas dari mulut</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Latihan Inti 1<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan sisipan jalan
ditempat dengan kedua lengan digerakkan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Langkah tunggal jari tangan
mengepal dan langkah ganda<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kedepan 4 langkah
dan mundur 4 langkah<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan tumit kedepan
bergantian dan tumit kesamping<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">e.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dan langkah diagonal 4
langkah dan mundur 4 langkah<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Latihan Inti 2<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan sisipan badan tegak
bahu diputar kebelakang dan kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan tangan bergantian
ditekuk perkenaan otot biceps 2X8 A,B,C,D<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan menguatkan otot
triceps A,B,C,D<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan menghadap kedepan
dengan kaki terbuka A,B,C,D<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Q. Senam Pramuka<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam pramuka menurut kwarnas (2002) adalah sebagai
berikut:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Sikap Permulaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berdiri tegak menghadap kedepan dengan sikap:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tubuh merupakan satu garis
tegak lurus dengan lantai mulai dari batu, pinggul, lutut dan mata kaki.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tumit rapat, kedua telapak
kaki membentuk sudut selebar satu kepalan tangan masing-masing<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pandang lurus kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kedua lengan lurus disisi
tubuh, telapak tangan menghadap kedalam dan jari-jri tangan rapat menempel ke
paha<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sikap diatas merupakan sikap permulaan untuk
setiap melakukan senam pramuka.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Pemanasan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
1<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Jalan ditempat<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menyiapkan kondisi secara fisiologis maupun psikologis,
agar dapat melaksanakan latihan senam pramuka dengan baik dan benar.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menaikkan atau meningkatkan suhu tubuh secara bertahap<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meningkatkan kordinasi otot dan persendian<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengurangi resiko cidera<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Memenuhi keinginan bergerak.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
2<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : kepala<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l16 level1 lfo31; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
leher bagian belakang<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l16 level1 lfo31; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
bagian samping<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 6X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
3<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: bahu<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l36 level1 lfo32; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l36 level1 lfo32; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melaksanakan gerakan bahu<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
4<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: lengan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melenturkan sendi dengan otot tangan dan punggung
atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
5<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Lengan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<span style="mso-spacerun: yes;">
</span>Merenggangkan sendi dengan otot tangan dan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
6<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: lengan, bahu, dada, tungkai<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Merenggangkan otot lengan, bahu, dada, dan
tungkai<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
7<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l12 level1 lfo33; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l12 level1 lfo33; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
8<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peragaan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l48 level1 lfo34; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l48 level1 lfo34; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
9<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Perenggangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l45 level1 lfo35; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sis tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l45 level1 lfo35; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
10<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Perenggangan dinamis dan statis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan : <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l34 level1 lfo36; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot lengan,
sisi tubuh dan tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l34 level1 lfo36; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tungkai.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>#Gerakan Peralihan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan:<span style="mso-spacerun: yes;"> </span>Jalan
tepuk tangan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Mempersiapkan sikap badan untuk melakukan gerakan
berikut<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span># Gerakan Inti<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan I<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Meluruskan dan menekuk lengan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l35 level1 lfo37; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menguatkan otot dada,
punggung / lengan bagian belakang.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l35 level1 lfo37; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Koordinasi gerakan lengan
dengan tungkai, dengan gerakan frontal dan lateral.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 Hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan II<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Mengayunkan lengan dan mengangkat kaki<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian otot dan
bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meluaskan gerakan bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih kelincahan kaki<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan III<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Lompatan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l15 level1 lfo39; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih kelincahan gerakan
terutama otot kaki<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l15 level1 lfo39; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meningkatkan stamina / daya
tahan tubuh<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan IV<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Membuat arah<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melatih kelincahan kaki dan tangan serta mengenal
arah gerak<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan V<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Mambo (cha-cha)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melatih koordinasi kaki dan tangan dengan
gerakan-gerakan yang ringan <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>#Pendinginan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan I<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : Peregangan dinamis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan : <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l25 level1 lfo40; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l25 level1 lfo40; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan II<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l40 level1 lfo41; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l40 level1 lfo41; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan III<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l21 level1 lfo42; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l21 level1 lfo42; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan IV<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l30 level1 lfo43; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan otot-otot lengan, bahu, sisi
tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l30 level1 lfo43; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan, punggung atas, paha depan dan
belakang serta betis.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan V<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : Peregangan dinamis otot samping badan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan :<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot lengan,
leher, sisi tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tungkai<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 6X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan VI<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Pernafasan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Pemulihan kembali keadaan tubuh baik secara
fisiologis maupun psikologis, agar dapat melakukan tugas selanjutnya dengan
baik dan bagus.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X4 hitungan<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">R.
Senam Hamil<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Senam hamil
tentu saja banyak memiliki manfaat bagi ibu yang sedang mengandung. Namun
demikian perlu kita ketahui sayarat apa saja yang perhatikan sebelum mengukuti
senam hamil, kapan waktu yang tetap intuk melaksanakannya, kapan senam harus
dihentikan, dan kontraindikasi senam hamil yang akan kita bahas disini.<b>Syarat
Mengikuti Senam Hamil</b>Ada beberapa syarat yang harus diperhatikan oleh ibu
hamil sebelum mengikuti senam hamil. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Menurut
Mochtar (1998), syarat tersebut antara lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Telah
dilakukan pemeriksaan kesehatan dan kehamilan oleh dokter atau bidan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Latihan
dilakukan setelah kehamilan mencapai 22 minggu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Latihan
dilakukan secara teratur dan disiplin, dalam batas kemampuan fisik ibu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">4. Sebaiknya
latihan dilakukan di rumah sakit atau klinik bersalin dibawah pimpinan
instruktur senam hamil.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Waktu
Pelaksanaan Senam Hamil</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Senam hamil dianjurkan
dilakukan ketika janin dalam kandungan telah berusia lebih dari 3 bulan, karena
sebelum usia kandungan menginjak 3 bulan penlekatan janin di dalam uterus belum
terlalu kuat. Hal ini dimaksudkan untuk menghindari resiko abortus (Kushartanti
dkk, 2004).<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Tanda dan
Gejala Senam Hamil Harus Dihentikan</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Menurut Hening
(1992), ada beberapa tanda dan gejala senam hamil harus dihentikan, antara
lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Timbul rasa nyeri, terutama nyeri dada, nyeri kepala dan nyeri
<span style="mso-spacerun: yes;"> </span>pada persendian.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Kontraksi
rahim yang lebih sering (interval <20 menit).<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Perdarahan
pervaginam, keluarnya cairan ketuban.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">4. Nafas
pendek yang berlebihan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">5. Denyut
jantung yang meningkat (> 140 x/menit).<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">6. Mual
dan muntah yang menetap.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">7. Kesulitan
jalan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">8. Pembengkakan
yang menyeluruh.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">9. Aktifitas
janin yang berkurang.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Kontra
Indikasi Senam Hamil</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Ada beberapa kontra indikasi
senam hamil yang harus diperhatikan, antara lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Kontra
Indikasi Absolute atau MutlakBila seorang wanita hamil mempunyai penyakit
jantung, penyakit paru, serviks inkompeten, kehamilan kembar, riwayat
perdarahan, pervaginam pada trimester II dan III, kelainan letak plasenta,
seperti plasenta previa, preeklamsi maupun hipertensi.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Kontra
Indikasi RelativeBila seorang ibu hamil menderita anemia berat, irama jantung
tidak teratur, paru bronchitis kronis, riwayat DM, obesitas, terlalu kurus,
penyakit dengan riwayat operasi tulang ortopedi, dan perokok berat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Segera
menghentikan senam hamilBila terjadi gejala perdarahan pervaginam, sesak saat
senam, sakit kepala, nyeri dada, nyeri otot, gejala kelahiran premature,
penurunan gerakan bayi intra uterin (Adi Wiyono, 2004).
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Nah..gimana
sekarang sudah jelas kan kapan kita harus mulai mengikuti senam hamil, kapan
harus berhenti, syarat dan kontraindikasinya ? Bagi yang ibu hamil yang ingin
mengikuti senam hamil perhatikan uraian diatas. Pastikan kondisi kehamilan Anda
memenuhi syarat untuk mengikuti senam hamil sebelum melaksanakannya. Apabila
Anda ragu Anda bisa berkonsultasi terlebih dulu pada Dokter atau pun Bidan
Anda. Selamat mencoba dan rasakan manfaatnya. Ibu sehat bayi pun sehat dan
selamat.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Setiap wanita yang sedang hamil pasti menginginkan janin yang dikandungnya
tumbuh sehat dan ketika persalinan, prosesnya berjalan lancar. Semua keinginan
tersebut bisa diwujudkan jika selama masa hamil wanita yang mengandung menjaga
tubuhnya agar selalu sehat dan bugar. Cara yang bisa dilakukan salah satunya
dengan melakukan senam ibu hamil. <o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Gerakan senam ibu hamil yang bisa dilakukan seperti:<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Duduk sila dengan
menegakkan punggung, letakkan tangan di atas kaki seperti orang yang sedang
bersemedi. Duduk dalam posisi ini untuk beberapa saat dengan mengatur
pernafasan. Gerakan ini bisa dilakukan di atas matras, karpet, tikar, atau alas
untuk duduk yang lembut lainnya.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Duduk di atas alas
lembut (matras, karpet, dll) dengan merenggangkan kedua kaki lurus ke depan.
Lalu condongkan tubuh ke belakang dan bertumpu pada siku lengan yang diletakan
di lantai. Lakukan gerakkan telapak kaki dengan menegakkan lalu mengarahkannya
ke bawah hingga posisinya lurus dengan lutut. Gerakkan lainnya yaitu
menggerakkan telapak kaki ke samping, lalu tegakkan lurus, ke samping lagi,
ulangi gerakan ini sampai merasa cukup.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Berada dalam
posisi tidur dengan satu bantal meyangga kepala, lalu angkat kedua lutut kaki
menjadi seperti posisi melahirkan. Tarik nafas sedalam-dalamnya lewat mulut,
tahan, dan mengejan atau ngeden (seperti saat sedang buang air besar). Jika
merasa nafas sudah mau habis, keluarkan lalu tarik nafas kembali, dan ulangi
proses ini.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">#Manfaat-manfaat dari gerakan
diatas:<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Melemaskan
otot-oto tubuh dan melancarkan peredara darah<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Tubuh merasa
lebih rileks, segar dan bugar<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Mempermudah
persalinan dan menjaga kesehatan janin<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">#Tujuan Senam Hamil</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Mochtar (1998) membatasi tujuan senam hamil menjadi tujuan
secara umum dan khusus, tujuan tersebut dijabarkan sebagai berikut :<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Tujuan umum</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"> senam hamil adalah melalui latihan senam hamil yang
teratur dapat dijaga kondisi otot-otot dan persendian yang berperan dalam
mekanisme persalinan, mempertinggi kesehatan fisik dan psikis serta kepercayaan
pada diri sendiri dan penolong dalam menghadapi persalinan dan membimbing
wanita menuju suatu persalinan yang fisiologis.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Tujuan khusus</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"> senam hamil adalah memperkuat dan mempertahankan
elastisitas otot-otot dinding perut, otot-otot dasar panggul, ligamen dan
jaringan serta fasia yang berperan dalam mekanisme persalinan, melenturkan
persendian-persendian yang berhubungan dengan proses persalinan, membentuk
sikap tubuh yang prima sehingga dapat membantu mengatasi keluhan-keluhan, letak
janin dan mengurangi sesak napas, menguasai teknik-teknik pernapasan dalam
persalinan dan dapat mengatur diri pada ketenangan.<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">#Manfaat Senam Hamil</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Esisenberg (1996) membagi senam hamil menjadi empat tahap dimana
setiap tahapnya mempunyai manfaat tersendiri bagi ibu hamil. Tahap dan manfaat
senam hamil yaitu:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Senam Aerobik<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Merupakan aktifitas senam berirama, berulang dan cukup
melelahkan, dan gerakan yang disarankan untuk ibu hamil adalah jalan-jalan.
Manfaat dari senam aerobik ini adalah meningkatkan kebutuhan oksigen dalam
otot, merangsang paru-paru dan jantung juga kegiatan otot dan sendi, secara
umum menghasilkan perubahan pada keseluruhan tubuh terutama kemampuan untuk
memproses dan menggunakan oksigen, meningkatkan peredaran darah, meningkatkan
kebugaran dan kekuatan otot, meredakan sakit punggung dan sembelit, memperlancar
persalinan, membakar kalori (membuat ibu dapat lebih banyak makan makanan
sehat), mengurangi keletiham dan menjadikan bentuk tubuh yang baik setelah
persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kalestenik<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Latihan berupa gerakan-gerakan senam ringan berirama yang dapat
membugarkan dan mengembangkan otot-otot serta dapat memperbaiki bentuk postur
tubuh. Manfaatnya adalah meredakan sakit punggung dan meningkatkan kesiapan
fisik dan mental terutama mempersiapkan tubuh dalam menghadapi persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Relaksasi<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Merupakan latihan pernapasan dan pemusatan perhatian. Latihan
ini bisa dikombinasikan dengan katihan kalistenik. Manfaatnya adalah
menenangkan pikiran dan tubuh, membantu ibu menyimpan energi untuk ibu agar
siap menghadapi persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kebugaran Panggul (biasa disebut
kegel)<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Manfaat dari latihan ini adalah menguatkan otot-otot vagina dan
sekitarnya (perinial) sebagai kesiapan untuk persalinan, mempersiapkan diri
baik fisik maupun mental.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Dalam perkembangannya, senam hamil banyak menimbulkan
kontroversi. Hal ini disebabkan dalam kalangan masyarakat dahulu (dan mungkin
masih, ada sampai sekarang) yang terjebak mitos bahwa seorang ibu hamil tidak
boleh bekerja, tidak boleh banyak bepergian, tidak boleh makan ikan dan masih
banyak “tidak boleh” yang lain .<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Hal ini tentunya akan sangat merugikan mengingat besarnya
manfaat senam hamil jika diterapkan pada semua ibu hamil agar kehamilan dan
persalinannya dapat berjalan secara fisiologis. Untuk menciptakan kondisi
tersebut sangat dibutuhkan peningkatan pengetahuan ibu hamil. Dengan meningkatnya
pengetahuan ibu hamil maka ibu akan semakin merasakan pentingnya senam hamil
bagi kesehatan diri dan janinnya. Munculnya kesadaran ini akan memberikan
dampak pada ibu untuk dapat melaksanakan secara teratur.<o:p></o:p></span></div>
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<span style="color: white; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Century Gothic";">May 31, 2012<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Century Gothic"; mso-themecolor: text1;">#Manfaat
Senam Hamil pada Saat Masa Kehamilan dan Masa Persalinan<o:p></o:p></span></b></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Banyak calon ibu yang sedang mengandung tidak mengerti benar apa
sebenarnya senam hamil itu, serta manfaat apa yang didapatkan dari melakukan
senam hamil. Senam hamil adalah melakukan gerakan-gerakan yang khusus yang ditujukan
untuk ibu yang sedang hamil dan aman untuk janin, senam ini secara umum
bertujuan untuk mempersiapkan ibu baik secara fisik maupun mental dalam
menghadapi masa persalinan.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Karena besarnya manfaat dari mengikuti senam hamil ini, maka
tidak heran banyak rumah sakit dan klinik bersalin yang menawarkan program
senam hamil bagi ibu-ibu yang sedang mengandung. Sebenarnya manfaat apa yang
didapat ibu hamil saat mengikuti program senam untuk ibu hamil ini? Pada garis
besarnya ada dua manfaat yang akan dirasakan ibu hamil, yaitu manfaat pada masa
kehamilan, dan kedua manfaat saat persalinan nanti.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berikut manfaat dari senam hamil
pada masa kehamilan:<o:p></o:p></span></b></div>
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<br /></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Mengurangi
keluhan-keluhan fisik saat kehamilan</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;"><span style="mso-tab-count: 2;"> </span>Perubahan-perubahan fisik yang terjadi
saat masa kehamilan seiring bertambahnya usia janin, seperti perut yang semakin
membesar secara langsung akan memberi beban kepada tubuh sebagai penopangnya,
sehingga tak jarang ibu hamil merasakan sakit pada pinggang, sakit pada
punggung, bengkak pada bagian kaki, munculnya varises, dan merasakan kelelahan
yang berlebihan. Semua keluhan tersebut dapat diatasi dengan melakukan senam
hamil secara rutin.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memperkuat
keelastisan otot perut</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Saat janin
makin membesar, diikuti pula membesarnya perut, kurangnya keelastisan otot-otot
seputar bagian perut sering menimbulkan nyeri pada bagian bokong, daerah perut
bagian bawah, sampai susah buang air besar yang bisa berdampak pada munculnya
wasir. Senam yang dilakukan saat hamil dapat membantu ibu hamil untuk
memperkuat keelastisan otot-otot di seputar perut.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Nah, apa pula dampak baiknya senam hamil ini saat masa
persalinan kelak? Selain bertujuan mengurangi keluhan-keluhan dan nyeri selama
masa kehamilan, ternyata senam hamil ini<a href="http://artikelkesehatanwanita.com/wp-content/uploads/2012/05/manfaat-senam-hamil.jpg"><span style="color: #c83647; text-decoration: none; text-underline: none;"><o:p></o:p></span></a></span></div>
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<span style="color: #c83647; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia; mso-no-proof: yes;"><a href="http://artikelkesehatanwanita.com/wp-content/uploads/2012/05/manfaat-senam-hamil.jpg"><span style="color: #c83647; text-decoration: none; text-underline: none;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_2" o:spid="_x0000_i1025" type="#_x0000_t75" style='width:150pt;
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<v:imagedata src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image028.jpg"
o:title=""/>
</v:shape><![endif]--><img alt="CREATOR: gd-jpeg v1.0 (using IJG JPEG v62), quality = 90" border="0" height="152" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image029.jpg" v:shapes="Picture_x0020_2" width="152" /></span><span style="color: #c83647; mso-no-proof: no; text-decoration: none; text-underline: none;"><o:p></o:p></span></a></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">sangat memberikan manfaat saat masa-masa persalinan. Apa saja
manfaatnya?<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berikut manfaat melakukan senam
hamil pada masa persalinan:<o:p></o:p></span></b></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memberikan
latihan tentang penguasaan teknik pernafasan yang baik dan benar saat
persalinan.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Teknik ini
sangat berguna ketika sang ibu menghadapi momen persalinan yang memerlukan
oksigen untuk memperlancar proses persalinannya, semakin baik teknik
pernafasannya, semakin cepat pula proses persalinannya.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Mempermudah
proses persalinan.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Gerakan-gerakan
pada senam hamil juga bertujuan untuk melatih otot-otot tubuh untuk memudahkan
proses persalinan kelak. Sehingga diharapkan tidak mengalami kesulitan saat
melahirkan.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memberikan latihan
relaksasi.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Tidak hanya manfaat secara
fisik, tetapi juga mental, di sinilah pentingnya latihan relaksasi agar calon
ibu tidak tegang dalam menghadapi masa-masa persalinan.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Begitu besarnya manfaat senam hamil ini, sehingga tidak ada
salahnya anda segera mengikuti program senam hamil ini.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">#Pengaruh Senam Hamil Terhadap Lama
Persalinan Kala II Pada Ibu Primigravida di Wilayah Kerja Puskesmas XX<o:p></o:p></span></b></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">
Senam hamil amat dianjurkan pada wanita hamil agar saat
melahirkan tiba dapat dijalani lebih mulus. Salah satu senam hamil yang banyak
diperbicangkan adalah metode Pilates. Menurut Joseph Pilates, pencipta 34
gerakan dasar senam hamil sejak tahun 1920, terdapat 8 prinsip utama
didalamnya, meliputi konsentrasi, pernapasan, pemusatan gerakan, kontrol
gerakan, posisi dalam melakukan gerakan dan isolasi terhadap otot yang dilatih.
Melalui senam hamil serta latihan untuk mengkoordinasikan semua kekuatan saat
persalinan diharapkan secara normal, tidak terlalu takut, akan mengurangi rasa
sakit dan mempunyai kepercayaan diri yang tetap mantap.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Selain
itu, ada tiga hal yang mempengaruhi proses persalinan yaitu tenaga, jalan lahir
dan janin. Sampai saat ini yang dapat dimanipulasi/dikendalikan adalah
masalah tenaga atau <i>power</i>, yaitu ditingkatkan dengan senam hamil. Senam
hamil merupakan suatu program latihan bagi ibu hamil sehat untuk mempersiapkan
kondisi fisik ibu dengan menjaga kondisi otot-otot dan persendian yang berperan
dalam proses persalinan, serta mempersiapkan kondisi psikis ibu terutama
menumbuhkan kepercayaan diri dalam menghadapi persalinan. Senam hamil memberi
manfaat terhadap komponen biomotorik otot yang dilatih, dan juga dapat
meningkatkan daya tahan kardiorespirasi dengan meningkatkan konsumsi oksigen. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Senam
atau latihan selama kehamilan memberikan efek positif terhadap pembukaan
serviks dan aktivitas uterus yang terkoodinasi saat persalinan, juga ditemukan
secara bermakna <i>onset</i> persalinan yang lebih awal dan lama persalinan
yang lebih singkat dibandingkan dengan yang tidak melanjutkan senam hamil. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Penemuan
ini juga didukung oleh Artal dalam penelitian mereka mendapatkan hasil bahwa
lama persalinan lebih singkat pada wanita yang melakukan senam selama
kehamilannya dibandingkan dengan yang tidak melakukan senam. Menurut hasil
penelitian Sofoewan di Yogyakarta disebutkan ia telah meneliti 100 wanita
primigravida, didapatkan bahwa kejadian partus lama lebih kecil secara
bermakna (<i>p</i>=0,031) di kalangan wanita hamil yang melakukan senam hamil
dan juga lama persalinan kala II-nya juga secara bermakna lebih singkat dari
pada yang tidak melakukan senam hamil. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Pada
dasarnya bidan menganjurkan kepada ibu-ibu hamil untuk melakukan
aktifitas sehari-hari seperti : mengepel lantai, menyapu, dan mencuci. Ini
dilakukan dengan tujuan agar melatih otot-otot agar lebih rileks, serta ibu
dapat mengatur pernapasannya. Seiring dengan perkembangan zaman, konsep
tradisional ini telah disempurnakan dengan gerakan-gerakan yang lebih teratur,
terarah dan sistematis, berupa senam hamil sehingga manfaatnya pun lebih terarah
dan jelas pada setiap gerakannya.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berdasarkan
hal tersebut di atas diperlukan solusi dan pemecahan masalah tentang partus
lama pada kala II, dengan mencoba meningkatkan kualitas Asuhan Maternitas dan
Gerakan Sayang Ibu (GSI) dengan mengadakan kegiatan yang dapat membantu
kelancaran proses persalinan yaitu senam hamil. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam hamil dimulai pada umur kehamilan
setelah 22 minggu. Senam hamil ditujukan bagi ibu hamil tanpa kelainan atau
tidak terdapat penyakit yang menyertai kehamilan, yaitu penyakit jantung,
ginjal, dan penyulit dalam kehamilan (hamil dengan perdarahan, kelainan letak,
dan kehamilan yang disertai dengan anemia).
Minum yang cukup sebelum, selama,
dan setelah melakukan senam adalah sangat penting, wanita hendaknya
mengkonsumsi 1 sampai 2 liter air dalam sehari. Sebelum melakukan gerakan senam
lakukan dulu gerakan pemanasan sehingga peredaran darah dalam tubuh akan meningkat
dan oksigen yang diangkut ke otot-otot dan jaringan tubuh bertambah banyak,
serta dapat mengurangi kemungkinan terjadinya kejang/luka karena telah
disiapkan sebelumnya untuk melakukan gerakan yang lebih aktif.
Hindari senam
jika sudah terjadi perdarahan, ancaman persalinan kurang bulan, servik yang
tidak kuat (kompeten) pertumbuhan lambat intrauterine dan demam.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Cara Latihan Senam Hamil
1.Latihan
pendahuluan
Tujuan latihan pendahuluan ini adalah untuk mengetahui daya
kontraksi otot-otot tubuh, luas gerakan persendian, dan mengurangi serta
menghilangkan nyeri dan kekakuan tubuh.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Latihan 1 :
<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-
Sikap duduk tegak bersandar ditopang kedua tangan, kedua tungkai kaki
diluruskan dan dibuka sedikit, seluruh tubuh lemas dan rilaks.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kiri jauh ke depan, kaki kanan jauh ke belakang lalu sebaliknya
gerakan
kaki kanan jauh ke depan, kaki kiri jauh ke belakang. Lakukan masing
masing 8
kali.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kanan dan kiri sama-sama jauh ke depan dan ke belakang
-Gerakkan kaki
kanan dan kiri bersama-sama kekanan dan kekiri
.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kanan dan kiri bersama-sama kearah dalam sampai ujung jari
menyentuh
lantai, lalu gerakkan kedua kaki ke arah luar.
-Putarkan kedua kaki
bersama-sama ke kanan dan kekiri masing-masing 4 kali.
-Angkat kedua lutut
tanpa menggeser kedua tumit dan bokong, tekankan kedua
tungkai kaki ke lantai
sambil mengerutkan otot dubur, lalu tarik otot-otot perut
sebelah atas simfisis
ke dalam (kempiskan perut) kemudian relaks kembali.
Lakukan sebanyak 8 kali.
<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Latihan 2:
<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> duduk tegak, kedua tungkai kaki lurus
dan rapat.
<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> : letakkan tungkai kanan diatas
tungkai kiri, kemudian tekan tungkai kiri dengan kekuatan seluruh tungkai kanan
sambil mengempeskan dinding perut bagian atas dan mengerutkan liang dubur
selama beberapa saat, kemudian istirahat. Ulangi gerakan ini dengan tungkai
kiri diatas tungkai kanan. Lakukan gerakan-gerakan tersebut masing-masing 8
kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c). Latihan 3:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: duduk tegak, kedua tungkai kaki lurus,
rapat daan rileks
.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">:
-Angkat tungkai kanan ke atas, lalu
letakkan kembali; angkat tungkai kiri keatas,
lalu letakkan kembali; lakukan
hal ini berganti-ganti sebanyak 8 kali.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Lakukan
pula latihan seperti diatas dalam posisi berbaring telentang, kedua
tungkai
kaki lurus; angkat kedua tungkai bersama-sama, kedua lutut jangan
ditekuk;
kemudian turunkan kembali perlahan-lahan. Lakukan gerakan ini
sebanyak 8
kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">d). Latihan 4:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: duduk bersila, badan tegak, kedua tangan
diatas bahu, kedua lengan di samping badan.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">:
-Tekan samping payudara dengan sisi
lengan atas
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Lalu
putarkan kedua lengan tersebut kedepan, keatas samping telinga
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Teruskan
sampai ke belakang dan akhirnya kembali ke sikap semula.
Lakukan
gerakan-gerakan diatas sebanyak 8 kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">e<b style="mso-bidi-font-weight: normal;">). Latihan 5 :
</b><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: berbaring telentang kedua lengan disamping
badan dan kedua lutut ditekuk.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> Angkat pinggul sampai badan dan kedua
tungkai atas membentuk sudut dengan lantai yang ditahan oleh kedua kaki dan
bahu. Turunkan pelan-pelan. Lakukan sebanyak 8 kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">f). Latihan 6:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> berbaringlah telentang, kedua tungkai
lurus, kedua lengan berada disamping badan, keseluruhan badan rilaks.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> panjangkan tungkai kanan dengan
menarik tungkai kiri mendekati bahu kiri, lalu kembali pada posisi semula.
Ingat kedua lutut tidak boleh ditekuk (dibengkokkan). Keadaan dan gerakan
serupa dilakukan sebaliknya untuk tungkai kiri. Setiap gerakan dilakukan
masing-masing 2 kali. Latihan ini diulangi sebanyak 8 kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">g). Latihan 7:
<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Panggul diputar ke kanan dan ke kiri
masing-masing empat kali. Gerakan panggul kekiri yang dilakukan sebagai berikut:
tekankan pinggang ke lantai sambil mengempiskan perut dan mengerutkan otot
dubur, gerakkan panggul ke kanan, angkat pinggang, gerakkan panggul kekiri dan
seterusnya.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Cara-cara latihan pendahuluan diatas
dilakukan beberapa hari sampai wanita hamil ini dapat menjalankan
latihan-latihan inti.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2.Latihan Inti
Klasifikasi dan tujuan dari
latihan ini adalah:
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a. Latihan pembentukan sikap tubuh
Untuk
mendapatkan sikap tubuh yang baik selama hamil, karena sikap tubuh yang baik
menyebabkan tulang panggul naik, sehingga janin berada dalam kedudukan normal.
Sedangkan sikap tubuh yang tidak baik akan menyebabkan tulang panggul turun,
sehingga kedudukan janin kurang baik.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b. Latihan kontraksi dan relaksasi
Untuk
memperoleh sikap tubuh dan mengatur relaksasi pada waktu yang diperlukan.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Untuk melatih berbagai
teknik pernafasan supaya dapat dipergunakan pada waktunya sesuai
kebutuhan.
Syarat guna mendapatkan pernafasan yang sempurna adalah relaksasi
seluruh tubuh, berkonsentrasi, dan untuk melemaskan otot-otot dinding perut dan
pernafasan maka kedua lutut harus ditekuk.
Selama kehamilan bentuk-bentuk
latihan ini dilakukan secara terpadu dan cara latihannya dibagi menurut umur
kahamilan, yaitu latihan pada kehamilan minggu ke-22-25; 26-30; 31-34 dan
minggu 35 ke atas.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Minggu ke 22-25
1. Latihan pembentukan sikap
tubuh
Sikap: berbaring terlentang, kedua lutut ditekuk, kedua lengan di samping
badan dan santai (rilaks)
Latihan: angkat pinggang sampai badan membentuk
lengkungan. Lalu tekankan pinggang ke lantai sambil mengempiskan perut, serta
kerutkan otot-otot dubur. Lakukan berulang kali (8-10 kali).
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l17 level1 lfo44; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi relaksasi
Sikap:
berbaring telentang, kedua lengan disamping badan, kedua kaki ditekuk
pada
lutut dan rileks.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: tegangkan otot-otot muka dengan jalan
mengerutkan dahi,
mengatupkan tulang rahang dan menegangkan otot-otot leher
selama beberapa
detik, lalu lemaskan dan rilaks. Lakukan ini delapan sampai
sepuluh kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">Latihan
pernafasan
Sikap</b>: berbaring terlentang, kedua lengan disamping badan, kedua
kaki ditekuk
pada lutut dan santai.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
Latihan:
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a).
Letakkan tangan kiri diatas perut
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b).
Lakukan pernafasan diafragma: tarik nafas melalui hidung, tangan kiri naik ke
atas
mengikuti dinding perut yang menjadi naik, lalu hembuskan nafas melalui
mulut.
Frekuensi latihan adalah 12-14 kali per menit.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c).
Lakukan gerakan pernafasan ini sebanyak 8 kali dengan interal 2
menit.
Latihan-latihan tersebut diatas bertujuan untuk mempercepat timbulnya
relaksasi, menghilangkan rasa nyeri his kala pendahuluan dan <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">his
kala pembukaan dan untuk mengatasi rasa takut dan stres.
Minggu ke 26-30
1.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan
pembentukan sikap tubuh
Sikap: <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">merangkak, kedua tangan sejajar bahu. Tubuh
sejajar dengan lantai, sedangkan tangan dan paha tegak lurus.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Tundukkan kepala, sampai terlihat kearah
vulva, pinggang diangkat sambil
mengempiskan perut bawah dan mengerutkan
dubur.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Lalu turunkan pinggang, angkat kepala
sambil lemaskan otot-otot dinding perut
dan dasar panggul. Ulangi kegiatan
diatas sebanyak 8 kali.
2. <o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi dan relaksasi
Sikap: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berbaring telentang, kedua tangan disamping
badan, kedua kaki ditekuk
pada lutut dan santai.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">lemaskan seluruh tubuh, kepalkan kedua lengan
dan tegangkan selama
beberapa detik, lalu lemaskan kembali. Kerjakan sebanyak 8
kali.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Sikap: berbaring,
telentang, kedua kaki ditekuk pada lutut, kedua lengan
disamping badan dan
lemaskan badan.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Lakukan pernafasan thorax (dada) yang
dalam selama 1 menit, lalu ikuti dengan
pernafasan diafragma. Kombinasi kedua
pernafasan ini dilakukan delapan kali
dengan masa interval 2 menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Latihan pernafasan bertujuan untuk
mengatasi rasa nyeri (sakit) his pada waktu
persalinan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c). Minggu ke 31-34
1. Latihan pembentukan
sikap tubuh
Sikap: berdiri tegak, kedua lengan disamping badan, kedua kaki
selebar bahu dan
berdiri rilaks.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
Latihan:
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Lakukan gerakan jongkok perlahan-lahan,
badan tetap lurus, lalu tegak berdiri
perlahan-lahan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Pada mula berlatih, supaya jangan jatuh,
kedua tangan boleh berpegangan pada
misalnya sandaran kursi. Lakukan sebanyak
delapan kali.
2. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi dan relaksasi
Sikap: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">tidur telentang, kedua tangan disamping
badan, kedua kaki ditekuk dan
lemaskan badan.
Latihan: lakukan pernafasan
diafragma dan dada yang dalam seperti telah
dibicarakan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan seperti telah diharapkan
tetap dengan frekuensi 26-28
permenit dan lebih cepat.
Gunakan untuk
menghilangkan rasa nyeri.
d. Minggu ke 35 sampai akan partus
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Latihan pembentukan sikap tubuh
Sikap:
berbaring telentang, kedua lengan disamping badan, kedua kaki ditekuk
pada
lutut dan rilaks.
Latihan: angkat badan dan bahu, letakkan dagu diatas dada
melihatlah ke arah
vulva. Kegiatan ini pertahankan beberapa saat, lalu kembali
ke sikap semula dan
santailah. Latihan ini diulang 8 kali dengan interval 2
menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Latihan kontraksi dan relaksasi
Sikap:
tidur telentang kedua lengan disamping badan kedua kaki lurus lemaskan
seluruh
tubuh lakukan pernafasan secara teratur dan berirama.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan: tegangkan seluruh otot tubuh dengan
cara : katubkan rahang kerutkan
dahi, tegangkan otot-otot leher kepalkan kedua
tangan, tegangkan bahu
tegangkan otot-otot perut, kerutkan dubur tegangkan
kedua tungkai kaki dan
tahan nafas, setelah beberapa saat kembali ke sikap
semula dan lemaskan
seluruh tubuh. Lakukan kegiatan ini 9 kali.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Sikap: tidur telentang,
kedua lutut dipegang oleh kedua lengan (posisi litotomi)
dan rilaks.
Latihan:
buka mulut sedikit dan bernafaslah sedalam-dalamnya. Lalu tutup
mulut. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan mengejan seperti buang air besar
(defekasi) ke arah bawah dan
depan. Setelah lelah mengejan, kembali ke posisi
semula. Latihan ini diulang 4
kali dengan interval 2 menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan Penenangan dan Relaksasi
a) Latihan
penenangan
Tujuan: latihan ini berguna untuk menghilangkan tekanan (stres) pada
waktu melahirkan. Dengan latihan ini diharapkan ibu dapat menjadi tenang dan
memperoleh relaksasi sempurna menghadapi persalinan.
Sikap: berbaring miring
kearah punggung janin, misalnya ke kiri, maka lutut kanan diletakkan di depan
lutut kiri keduanya ditekuk. Tangan kanan ditekuk di depan badan, sedangkan tangan
kiri dibelakang badan.
Latihan: tenang, lemaskan seluruh badan, mata
dipicingkan, hilangkan semua suara yang mengganggu; atasi tekanan. Kerjakan
latihan ini selama 5-10 menit.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
b). Latihan relaksasi
Syarat:
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Tutuplah mata dan tekukkan semua persendian
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Lemaskan seluruh otot-otot badan termasuk
muka.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">3. Pilihlah tempat yang tenang atau tutuplah
mata dan telinga.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">4. Pusatkan pikiran pada suatu titik,
misalnya pada irama pernafasan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">5. Pilihlah posisi relaksasi yang paling anda
senangi.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Ada 4 posisi relaksasi, yaitu
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(a) posisi telentang kedua kaki lurus;
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(b) berbaring telentang, kedua lutut
ditekuk;
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(c) berbaring miring atau
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(d) posisi relaksasi sedang duduk, yaitu
dengan duduk menghadap sandaran kursi dalam posisi membungkuk, kedua kaki ke
lantai, kedua tangan diatas sandaran. Duduklah dengan tenang. Pada ke-4 posisi
diatas relaksasi dilakukan dengan jalan menutup/memicingkan mata, melemaskan
otot-otot seluruh tubuh, tenang dan bernafas dalam dan teratur. Gunanya untuk
memberikan ketenangan dan mengurangi nyeri oleh his, karena itu dapat dilakukan
pada kala pendahuluan dan kala pembukaan.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">S. Senam Anti Asma<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam Anti Asma- bahwa penyakit asma sangat
menggangu, pasti dibenarkan oleh para penderitanya. Terus-menerus menelan obat
mereka bosan. Sering kita mendengar bahwa asma bisa ditanggulangi dengan
latihan jasmani. Intisari menghubungi dua ahli untuk menanyakan caranya.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam bisa memperingan asma dan
memperjarangkumatnya. “Begitu kata dr. Dangsina Moeloek, ahli fisiologi dan
kata sarjana oleh raga Pieter Panggabean. Keduanya pengasuh klub Asma Napas
Segar yang berpangkalan di pelataran parker RS. Persahabatan di Jakarta Timur.
Klub itu beranggotakan lebih dari empat ratus orang. “ Senamnya sentu lain dari
pada senam untuk menuruskan tubuh”, Kata dr. Moelek. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pada senam asma ditekankan pada
tujuan untuk mengifisiensikan alat pernapasan, selain meningkatkan ketahanan
tubuh pada umumnya. Olahraga yang dilakukan secara teratur dan berulang-ulang
dengan menggunakan metode tertentu akan menghasikan suatu peningkatan ketahanan
tubuh dan membantu meningkatkan fungsi system pernapasan.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">T. Pakaian senam
wanita<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">T.1. Pakaian senam
wanita berjilbab<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial;">S.2. Pakaian Senam Wanita tidak berjilbab<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #3a1142; font-family: Times; font-size: 18.0pt; line-height: 150%; mso-bidi-font-family: Arial;">U. Olimpiade London 2012 <o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #3a1142; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">DAFTAR PEMENANG OLIMPIADE LONDON 2012 (SENAM)<o:p></o:p></span></b></div>
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<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 150%; mso-bidi-font-family: Arial;">> *Senam Putra*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 150%; mso-bidi-font-family: Arial;">> *A. Senam Artistik*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Individual all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Kohei
Uchimura (JPN) 92,690 poin*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Marcel Nguyen (GER) 91,031 poin<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Danell Leyva (USA) 90,698 poin<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Team all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Republik
Rakyat Cina (CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Jepang (JPN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Britania Raya (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Vault<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Yang
Hak-seon (KOR)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Denis Ablyazin (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Igor Radivilov (UKR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Floor<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Zou Kai
(CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Kohei Uchimura (JPN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Denis Ablyazin (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Pommel horse<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Krisztian
Berki (HUN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Louis Smith (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Max Whitlock (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Rings<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Arthur
Nabarrete Zanetti (BRA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Chen Yibing (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Matteo Morandi (ITA)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Parallel bars<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Feng Zhe
(CHN) 15.966 pts.*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Marcel Nguyen (GER) 15.800 pts.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Hamilton Sabot (FRA) 15.566 pts.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Horizontal bar<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Epke Zonderland
(BRA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Fabian Hambuchen (GER)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Zou Kai (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *B. Trampolin*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Dong Dong
(CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Dmitry Ushakov (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Lu Chunlong (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *Senam Putri*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *A. Artistik*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Individual all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Gabrielle
Douglas (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Victoria Komova (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Aliya Mustafina (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Team all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Amerika
Serikat (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Federasi Rusia (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Romania (ROU)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Vault<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Sandra
Izbasa (ROU)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: McKayla Maroney (USA)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Maria Paseka (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Floor<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Alexandra
Raisman (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Catalina Ponor (ROU)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Aliya Mustafina (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Uneven bars<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Aliya
Mustafina (RUS)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: He Kexin (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Elizabeth Tweddle (GBR)<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Balance beam<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Deng Linlin
(CHN) 15.600 pts.*<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Sui Lu (CHN) 15.500 pts.<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Alexandra Raisman (USA) 15.066 pts.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *B. Ritmik*<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas :
-<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: -<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : -<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *C. Trampolin*<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Rosannagh Maclennan (CAN).<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">#Dalam
cabang olah raga senam putri untuk nomor palang bertingkat, Aliya Mustafina
dari Rusia memenangkan medali emas dengan mengalahkan Kexin He dari
Tiongkok yang memperoleh medali perak, dan Beth Tweddie dari Inggris mendapat
perunggu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Pesenam
remaja Amerika Gabby Douglas, yang telah muncul sebagai bintang Olimpiade itu,
berlomba untuk medali emasnya yang ke-3 dalam nomor perlombaan tersebut, tetapi
ia hanya dapat mencapai kedudukan ke-8.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Arthur
Nabarrete Zanetti dari Brazil memenangkan emas dalan final Gelang-Gelang putra,
dengan mengalahkan Yibing Chen dari Tiongkok, yang meraih juara kedua dan atlet
Italia Matteo Morandi memperoleh kedudukan ketiga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Hak Seon
Yang dari Korea Selatan menjuarai “vault” putra, di atas Denis Ablyazin
yang meraih juara dua, sementara Igor Radivilov dari Ukraina memperoleh
kedudukan ketiga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><span style="mso-tab-count: 1;"> </span>Dalam atletik,
atlet lompat galah Rusia Yelena Isinbayeva tadinya berharap untuk menjadi
atlet atletik perempuan yang pertama meraih juara Olimpiade dalam tiga
Olimpiade berturut-turut. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">*NOTE<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Jika ada
medali emas diperebutkan, jangan pernah meragukan tim Tiongkok. Untuk medali
perak dan perunggu, ternyata agak rumit. Demikian yang terjadi dalam cabang
senam putra hari Senin di Olimpiade London.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Tim
Tiongkok memenangkan gelar juara Olimpiade dua kali berturut-turut dan ketiga
dalam nomor empat pertandingan senam, ini membuat siapa pun yang meremehkan
penampilan buruk mereka dalam babak kualifikasi terlihat konyol. Skor tim
Tiongkok 275,997 poin, empat poin unggul dari tim Jepang, yang membutuhkan
pemutaran ulang video untuk merebut tempat kedua.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Inggris
awalnya diumumkan sebagai penerima medali perak, gegap gempita terdengar di
stadion O2 Arena. Inggris dalam sejarah belum pernah meraih hasil yang
membanggakan dalam cabang olahraga senam dan ini adalah medali Olimpiade
pertama bagi tim putra senam Inggris dalam satu abad. Tetapi Jepang
mempertanyakan skor pesenam juara dunia tiga kali Kohei Uchimura dalam nomor
kuda-kuda pelana, penampilan terakhirnya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Sementara
para juri berkerumun di depan layar video, tim Inggris berpesta,
sedangkan Uchimura bersama rekan setimnya pesenam Jepang lainnya duduk
terpaku menyandar ke dinding.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Lima
menit kemudian skor Uchimura diubah, para juri memberinya angka tambahan.
Sebelumnya ia mendapat skor 13,466 kemudian diubah menjadi 14,166. Skor itu
cukup mendongkrak tim Jepang dari tempat keempat menjadi kedua dengan total
271,952.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Inggris
terdorong ke medali perunggu, sementara Ukraina turun ke posisi keempat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Tim
Amerika, berharap merebut gelar pertama sejak Olimpiade tahun 1984 setelah
menempati peringkat teratas dalam babak kualifikasi, harapan untuk meraih
medali terhapus karena penampilan yang buruk dalam nomor kuda-kuda pelana,
nomor kedua dalam penampilan mereka.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">V. PON Riau 2012<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">DKI Kantongi
Medali Emas dari Cabang Senam<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">PEKANBARU: Kontingen DKI Jakarta memang pantas menjadi pesaing yang
berat bagi kontingen-kontingen lainya yang mengikuti pelaksnaan Pekan olahraga
Nasional (PON) XVIII 2012 yang digelar sejak 9 september lalu.
Kali ini DKI
berhasil mengantongi medali emas dari atlet cabang olahraga (cabor) senam
melalui nomor aerobik perorangan putra yakni atas nama Claudio Marsello dan
mengalahkan pesaing-pesaing lainnya dengan perolehan skor 20800.
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Di posisi kedua dengan peraih medali perak berhasil dikuasi atlet senam
asal Kalimantan Timur atas nama, Sugianto Frans yang berhasil mengumpulkan skor
cukup jauh dibahawah Claudio yakni 18900.
Sedengkan diperingkat ke tiga dengan
perolehan medali perunggu berhasil ditempati atlet asal Provinsi Jambi, Windra
Lesmana dengan prolehan skor yang tidak jauh berbeda dengan peraih perak yakni
18400.
Keberhasilan ini tentunya kebanggaan tersendiri bagi Marsello. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Seperti diketahui Marsello sukses menyabet dua medali emas untuk nomor
aerobik perorangan putra dan trio pada Pekan olahraga Naional ke-17 di
kalimantan Timur 2008 lalu.
"Puji Tuhan, kali ini saya kembali
mempersembahkan medali emas untuk DKI. Dabn perjuangan saya tadi cukup berat
dan kompetitif karena pesaing semuanya cukup berat," paparnya.
Di aku
Marsello semua lawanya merupakan senior baginya. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Namun, dengan kerja keras yang tinggi dan fokos pada pertandingan maka
buah manis pun berhasil dipetiknya.
" Mereka merupakan para senior-senior
yang memiliki pengalam luar biasa tentunya. Tapi, saya juga terus
berkonsentrasi dan fokus untuk mendapatkan hasil yang terbaik dan usaha saya
itu akhirnya tidak sia-sia," sebutnya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Hasil Final Senam Artisitk Perorangan Putra<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">PEKANBARU: Hasil final cabang olahraga senam artistik perorangan putra
yang digelar pada 12 September 2012 di Hall Senam Stadion Rumbai dapat
dipaparkan sebagai berikut:
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">A. Nomor
Kuda Lompat
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Agus Adi Prayako asal Jawa Timur skor 15.600 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Vikcy Saputra asal Sumatera Barat skor 15.500 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Ronny Sabputra asal DKI skor 15.163 (perunggu)
<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">B. Nomor
Senam Lantai
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Ferrous One Willyo asal Jatim skor 14.175 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Agus Adi Prayoko asal Jatim skor 14.025 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Audi Ashari Arif asal Sulsel skor 13.525 (perunggu)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">C. Nomor
Palang Tunggal
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Muhammad Try sa asal Riau skor 13.50 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Ferrous One Willyo asal Jatim skor 12.92 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Meiyusi Ade Putra asal Lampung skor 12.37 (perunggu)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">D. Nomor
Kuda-kuda Pelana
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Endriadi asal DKI skor 13.125 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Meiyusi Ade Putra asal Lampung skor 12.525 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Yuridhistira Alfian asal Lampung skor 11.775 (perunggu)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">E. Nomor
Palang Sejajar
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Meiyusi Ade Putra asal Lampung skor 13.975 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Muhammad Try sa asal Riau skor 13.475 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Endriadi asal DKI skor 13.475 (perunggu)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">F. Nomor
Gelang-gelang
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1.Agus Adi Prayoko asal Jatim skor 13.150 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Endriadi asal DKI skor 13.150 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Dwi Samsul Arifin asal Jatim skor 12.925 (perunggu)<o:p></o:p></span></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 26.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 3<o:p></o:p></span></b></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 26.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">PENUTUP<o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">A.Kesimpulan<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">³Senam adalah latihan jasmani/olahraga yang
bentuk-bentuk gerakannya dipilih dan disusun secara sistematis berdasarkan
prinsip-prinsip tertentu sesuai <span style="letter-spacing: -1.0pt;">dengan
kebutuhan atau tujuan si penyusun´. Bentuk modern dari senam ialah :</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Palang tak seimbang, balok keseimbangan, senam lantai.
Olahraga senam sendiri ada bermacam-macam, seperti : senam kuno, senam sekolah,
senam alat, senam korektif, senam irama, turnen, senam artistik. Senam
merupakan aktivitas fisik yang dapat membantu mengoptimalkan perkembangan
anak. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Gerakan-gerakan senam sangat sesuai untuk mendapat penekanan
di dalam program pendidikan jasmani, terutama karena tuntutan fisik yang
dipersyaratkannya, seperti kekuatan dan daya tahan otot dari seluruh bagian tubuh.
Di samping itu, senam juga menyumbang besar pada perkembangan gerak dasar
fundamental yang penting bagi aktivitas fisik cabang olahraga lain, terutama dalam
hal bagaimana mengatur tubuh secara efektif dan efisien.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> </span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam dapat diartikan sebagai bentuk latihan tubuh pada lantai atau pada<b>
</b>alat yang dirancang untuk meningkatkan daya tahan, kekuatan, kelentukan, kelincahan,
koordinasi, serta kontrol tubuh. Senam irama dalah senam yang berjalan harus
menyesuaikan dengan suatu <span style="letter-spacing: -1.0pt;">irama yang
biasanya irama musik, tetapi dapat juga dengan iramah itungan yang</span> <span style="letter-spacing: -1.0pt;">teratur. Irama adalah iringan baik berupa musik
ataupun hitungan yang beraturan.</span><b><o:p></o:p></b></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">B. Saran<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Selagi sehat kita bisa melakukan aktifitas apa saja,
tapi jika sakit tentu akan susah melakukan semua aktifitas tersebut. Karena
itu, jangan pernah lupa berolahraga. Pola hidup yang buruk harus kita
rubah supaya dapat menjalani hidup yang sehat. Kita dapat memulai hidup sehat
dengan mendisiplinkan diri sendiri untuk aktif berolahraga, lalu mengajak orang
lain agar rajin berolahraga dan menjalani pola hidup sehat.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">C. Daftar Pustaka<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kantor menteri Pemuda dan
Olahraga,2000, <i style="mso-bidi-font-style: normal;">Senam Kesegaran Jasmani
Lanjut Usia, </i>Jakarta<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kelompok Peneliti
Osteoporosis PK UI/RSCM, 1999, <i style="mso-bidi-font-style: normal;">senam
pencegahan keropos tulang (osteoporosis)</i>, Jakarta.<o:p></o:p></span></b></div>
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Anonymoushttp://www.blogger.com/profile/14374341543119563863noreply@blogger.com0tag:blogger.com,1999:blog-6808695951058362931.post-21821753656928497072013-01-25T05:21:00.001-08:002013-01-25T05:21:32.898-08:00Makalah cabang olahraga senam<!--StartFragment-->
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">Dani Dhianda</span></b></span><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">Diadjeng famelia s<u><br />
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</u></span></b></span><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 3;"> </span>TAHUN AJARAN 2012-2013<o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 20.0pt; mso-bidi-font-family: "Apple Chancery";">“Sukses seringkali datang pada mereka yang berani bertindak, dan
jarang menghampiri penakut yang tidak berani mengambil keputusan” <o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">HALAMAN PENGESAHAN</span></u></b></span><span class="apple-style-span"><u><span style="font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><o:p></o:p></span></u></span></div>
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<span class="apple-style-span"><span style="color: black; font-family: Arial; font-size: 14.0pt;">Laporan ini telah disetujui pada tanggal ,<span style="mso-spacerun: yes;"> </span>………………. 2012 oleh :<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;">Pembimbing Materi<span style="mso-tab-count: 5;"> </span>Wali kelas<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-spacerun: yes;"> </span>Zuriemita,S.Pd</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span><u>M.Hasbi,S.Ag</u></span></b><u><span style="font-family: Arial; font-size: 14.0pt;"><o:p></o:p></span></u></div>
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<span style="font-family: Arial; font-size: 14.0pt;">NIP. </span><span style="font-family: "Comic Sans MS";">19660521200701201214<span style="mso-tab-count: 1;"> </span></span><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;">
</span>NIP.196806372005011001<span style="mso-tab-count: 3;"> </span>
<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-spacerun: yes;"> </span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Mengetahui,<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Pembantu Kepala Sekolah<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Bidang Kurikulum<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS";">Saronih,M.Pd<o:p></o:p></span></u></b></div>
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<span style="font-family: "Comic Sans MS";">NIP. 197302121998021002<o:p></o:p></span></div>
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<u><span style="font-family: Chalkduster; font-size: 24.0pt; mso-bidi-font-family: "Apple Chancery";">Kata
pengantar<o:p></o:p></span></u></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Puji syukur marilah kita panjatkan kehadiran Allah SWT yang telah
menganugerahkan rahmat dan karunianya. Dengan kemahakuasaan-Nya pula, kami
dapat menyelesaikan penyusunan laporan ini. Serta salawat dan salam kami hanturkan
kepada junjungan besar Nabi Muhammad SAW. Tak lupa kami ucapkan terima kasih
kepada :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Bapak </span></b><b style="mso-bidi-font-weight: normal;"><span lang="IN" style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-ansi-language: IN; mso-bidi-font-family: Arial;">Drs.H.Amsir , M.Pd</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku kepala sekolah yang telah mengizinkan kami untuk praktek ujian
sekolah dalam materi olahraga, dan yang telah memberikan dukungan secara tidak
langsung dalam proses belajar mengajar.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Ibu Zurimemita,S.Pd.<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku guru bidang studi olahraga yang telah membimbing kami dalam
menyelesaikan laporan<span style="mso-spacerun: yes;"> </span>ini dan yang telah
memberi samangat selama proses belajar.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku wali kelas yang telah memberikan motivasi bagi kami sehingga kami
dapat dengan baik menyelesaikan penyusunan karya tulis ini.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Orang Tua wali murid</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku pemberi motifasi dan mengizinkan kami<span style="mso-spacerun: yes;"> </span>untuk menyelesaikan tugas ini dengan baik.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Buku ini disusun untuk memenuhi nilai Olahraga
tahun ajaran 2012-2013. Dan sekaligus sebagai jembatan bagi para siswa untuk mengenal<span style="mso-spacerun: yes;"> </span>tentang cabang olahraga khususnya didalam
bidang senam.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Laporan ini berisikan hasil kerja kelompok kami
dalam mencari data atau informasi yang diperoleh dari internet atau pun media
informasi lainnya. Dengan format laporan yang telah diberikan dalam kegiatan
belajar mengajar di sekolah.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Tangerang,<span style="mso-spacerun: yes;"> </span>……………2012</span><span lang="IN" style="font-family: Times; font-size: 14.0pt; mso-ansi-language: IN; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;"><span style="mso-spacerun: yes;"> </span>Penulis<o:p></o:p></span></div>
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<u><span style="font-family: Chalkduster; font-size: 24.0pt; mso-bidi-font-family: "Apple Chancery";">Biodata
Penulis<o:p></o:p></span></u></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Bayu Trisuseno<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Purwokerto, 9 April 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:Gang
H.Sipin RT 02/04 no: 48 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Miftahul Hasanah<span style="mso-tab-count: 1;"> </span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SD Karang Tengah 4<span style="mso-tab-count: 1;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Bella Meylani Putri<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:Jakarta,
8 Mei 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
Jl. Patal 8 RT 04/03 NO 63 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Pakujaya Serpong Utara<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Islam Al-Hasanah<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;">
</span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2.SD Islam Al-Hasanah<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>Tahun
2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Dani Dhianda<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Makassar, 20 Desember 1997<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
Puri Kartika lama Blok CC15 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Pondok Kacang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. SD Yadika 3<span style="mso-tab-count: 3;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Diadjeng Famelia S<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Gunung Kidul, 22 Agustus 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
JL.Sadar RT 1/1 No:9 Paninggilan <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Selatan<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Riwayat<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Angkasa 5 Halim<span style="mso-tab-count: 1;"> </span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Perdana Kusuma<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SD N 4 Peninggilan<span style="mso-tab-count: 2;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<u><span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Daftar Isi</span></u><u><span style="font-family: Chalkduster; font-size: 20.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></u></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Halaman Motto……………………………………………..
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Hal Pengesahan ......................................................................<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Kata Pengantar.......................................................................<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Biodata Penulis……………………………………………...<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Daftar isi…………………………………………………….<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Bab 1(Pendahuluan)<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A. Pendahuluan………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B. Latar Belakang
................................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">C.Rumusan Masalah
...........................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">D. Manfaat senam…………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>E.Tujuan Penulisan
............................................................. <o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 2 (PEMBAHASAN).....................................................<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.Pengertian Senam ............................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.Sejarah Senam di Dunia
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">C.Sejarah Senam di
Indonesia ............................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">D.Seluk Beluk Senam
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">E. Senam merupakan bentuk
latihan tubuh………………...<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">F. Urutan gerakan senam..................................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">G.
Senam lantai..........................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">H.
Secara umum gerakan senam lantai…………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">I.
Manfaat senam lantai……………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">J.
Cabang senam lantai…………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">K.
Senam irama……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">k.1.
Senam irama tanpa alat…………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">k.2.
Senam irama dengan alat…………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">L.
Senam artistic di Indonesia………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">1.
Peralatan senam artistic…………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">1.1.
Ukuran alat………………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.
Peraturan umum senam artistic……………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.1.
Kejuaraan beregu (kompetensi 1)……………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.2.
Kejuaraan perorangan ( kompetensi 2)………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.
Putra………………………………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.
Putri…………………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.
Senam Aerobik……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.1.
Perlengkapan dan peralatan…………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.2.
Area Lapangan……………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.3
Pemeliharaan……………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.4
Pencahayaan………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.5
Penilaian dan Penampilan………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">N.
Senam poco-poco…………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">O.
Senam lansia………………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">P.
Senam osteoporosis…………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">Q.
Senam Pramuka……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">R.
Senam hamil…………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">S.
Senam anti asma…………………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">T.
Pakaian senam wanita………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">U.
Olimpiade London 2012……………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">V.
PON RIAU 2012…………………………………………….<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 3 (PENUTUP)
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.K<span style="letter-spacing: 1.0pt;">esimpulan......................................................</span><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.<span style="letter-spacing: 1.0pt;">Saran...............................................................<o:p></o:p></span></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">DAFTAR PUSTAKA
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<span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Bab 1</span><b><span style="font-family: "Times New Roman"; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Pendahuluan<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">A.Pendahuluan<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>Olahraga
senam sudah ada sejak dahulu, dimana keberadaan senam pada waktu itu belumlah
semarak pada sekarang ini. Olahraga senam banyak diminati segala lapisan
masyarakat tidak memandang usia, jenis kelamin, maupun pejabat. Olahraga senam
sekarang ini banyak sekali macam dan ragamnya yang ada di pergaulan masyarakat,
termasuk dalam dunia pendidikan. Senam masuk dalam materi pembelajaran
pendidikan jasmani yang wajib dilaksankan oleh seluruh siswa. Kelenturan,
koordinasi, dan semua unsur kondisi fisik dapat dicapai melalui olahraga secara
teratur, dan sesuai dengan prinsip latihan. Prinsip latihan yang meliputi: <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">kualitas latihan, <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Frekuensi latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Interval latihan, <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Lama latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Kualitas latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Dan variasi latihan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Semarak olahraga senam ini
dikarenakan gerakan yang dilakukan yang diiringi dengan music membawa keceriaan
dan kegembiraan dalam melakukan gerakan, sehingga olahraga senam dapat
dijadikan saran untuk melepas kelelahan baik fisik maupun psikis selain untuk
peningkatan kondisi fisik. Olahraga senam yang ada dalam buku ini meliputi senam
poco-poco yaitu senam yang digunakan untuk pergaulan dan dilakukan senam senang
gembira juga dapat dilombakan, senam ansia ditunjukan untuk orangtua, senam
osteoporosis yaitu senam yg digunakan sebagai sarana pencegahan untuk
pengeroposan tulang.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 18.0pt; line-height: 150%; mso-font-kerning: .5pt;">B. <span style="letter-spacing: -1.0pt;">Latar Belakang</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Cabang
olahraga senam di Indonesia mewarisi sejarah dan tradisi yang cukup panjang
dalam perkembangannya. Diawali dari perkembangan yang didorong oleh militer di
masa-masa kependudukan Belanda dan Jepang, senam pernah identik dengan olahraga
militer di masa-masa awal kemerdekaan dengan dominasi pelatih yang juga datang
dari latar belakang kemiliteran yang kuat. Dikalangan sekolah dan perguruan
tinggi, senam barangkali hanya dikembangkan oleh STO-STO dan SMOA yang ada di
seluruh Indonesia. Sedangkan di kalangan masyarakat sendiri, senam saat itu
belum memungkinkan dikembangkan mengingat keharusan menyediakan peralatan yang
relatif mahal. Untuk memahami perkembangan olahraga senam tersebut, dalam
makalah ini diturunkan<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">lintasan
sejarah singkat olahraga senam, dan penjelasan-penjelasan senam lainnya.
Selanjutnya, dipandang perlu pula untuk mengupas beberapa pengertian dan
istilah yang dipakai dalam senam, mengingat banyak sekali yang
salah pengertian yang berkembang selama ini. Dan terakhir perlu pula
dijelaskan beberapa ciri fisik yang diperlukan dalam senam, serta upaya
mengembangkan komponen-komponen kualitas fisik tersebut dalam praktik pelatihan
dan pembelajaran. Dengan demikian, makalah ini akan dibagi ke dalam beberapa
penjelasan. Diantaranya: membahas Sejarah Masuknya Senam Ke Indonesia
dan beberapa tahapan perkembangannya, membahas pengertian senam serta
pengelompokkan senam sesuai pengertian dan penjenisannya, membahas persyaratan
fisik yang harus dimiliki dan dapat terkembangkan melalui partisipasi dalam
senam, dilengkapi dengan pembahasan pengertian serta metode pengembangannya.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Pada
saat ini olahraga merupakan kebutuhan yang dibutuhkan bagi semua orang. Bahkan
sudah termasuk dalam pelajaran wajib di sekolah. Bukan hanya <span style="letter-spacing: -1.0pt;">menyehatkan olahraga juga memberikan dampak
positif yang banyak sekali bagi</span> tubuh kita. Dalam kehidupan sehari-hari
banyak kita jumpai berbagai macam olahraga. Salah satunya adalah senam. Senam
merupakan olahraga yang banyak <span style="letter-spacing: -1.0pt;">manfaatnya
bagi tubuh kita.</span> Karena, pada saat kita senam kita menggerakan <span style="letter-spacing: -1.0pt;">seluruh anggota tubuh kita. Mulai dari kepala,
tangan, badan, kaki, otot, dsb.</span> <span style="letter-spacing: -1.0pt;">Senam
juga telah diakui di dunia perolahragaan dan juga sudah diikutkan di</span>dalam
acara-acara besar seperti SAE GAMES, ASIAN GAMES, bahkan OLIMPIADE. Sehingga
tidak jarang anak kecil sudah di didik sejak dini dalam <span style="letter-spacing: -1.0pt;">menekuni senam agar bisa menjadi pesenam yang handal. Tetapi senam
bukan</span> <span style="letter-spacing: -1.0pt;">hanya bisa di buat lomba tapi
juga di buat untuk kegiatan yang menyehatkan.</span> K<span style="letter-spacing: -1.0pt;">arena waktu kita melaksanakan senam otot-otot kita dipaksa untuk
bekerja.</span><o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">C.<span style="letter-spacing: -1.0pt;">Rumusan Masalah</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">1.Pengertian Senam<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">2.Sejarah Senam di Dunia<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">3.Sejarah Senam di Indonesia<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">4.Seluk Beluk Senam<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">5.Senam Lantai<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">6.Senam Irama<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">7.Senam Aerobik<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">D.Manfaat Senam<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Orang melakukan senam secara
teratur akan mendapatkan kesegaran jasmani yang baik.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; mso-font-kerning: .5pt;">D.1. Unsur-unsurnya terdiri dari:<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Kekuatan otot<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2. Kelentukan persendian<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">3. Kelincahan gerak<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">4. Keluwesan<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">5. Cardio Vasculair fitness<o:p></o:p></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">6. Neuro muscular fitness<o:p></o:p></span></i></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Apabila orang melakukan senam,
peredaran darah akan lancer dan meningkat jumlah volume darah, dan 20% darah
terdapat di otak, maka akan terjadi proses indorfin, hingga terbentuk hormone <i style="mso-bidi-font-style: normal;">norepinefrin </i>yang menimbulkan:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Rasa
gembira.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Rasa
sakit hilang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Adiksi
(kecanduan gerak).<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Menghilangkan depresi.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila orang dalam melakukan
senam secara teratur akan terjadi keseimbangan antara:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Osteblast
yaitu resorbsi tulang. Sel-sel osteoblast membuat tulang lubang-lubang pada
tulang sehingga tulang menipis.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Osteoclast
yaitu sel-sel membentuk tulang dengan mengisi lubang-lubang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila kegiatan senam
berhenti, maka osteoblast berkurang, sehingga pembentukan tulang berhenti dan
akan terjadi osteohorosis yaitu keropos tulang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila orang melakukan senam
selalu melakukan stretching, maka otot-ototnya akan tetap kenyal, sebab:
Ditengah-tengah serabut otot ada simpul syaraf yang dinamakan muscle spindle,
bila otot diulur atau recking, maka muscle spindle akan bertahan atau mengatur
sehingga terjadi tarik menarik, akibatnya otot menjadi kenyal. Orang yang
melakukan stretching akan menambah cairan sinoval, sehingga persendian akan
licin dan mencegah cidera.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">D.2. Prinsip Latihan<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Menurut Sadoso (1997;20 lihat
Kravits) bahwa pemantapan kondisi latihan olahraga harus berprinsip <b>S.P.O.R.T
</b>yaitu sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Specifity: Kekhususan
menghilangkan cara latihan yang berdasarkan kira-kira saja, dimana tubuh dalam
aktivitas latihan perlu untuk dikondisikan dengan latihan yang sesuai dengan
tubuh.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Progresion: Tangtanglah
kemampuan badan secara bertahap, dan kemudian tingkatan karena akan membantu
dalam pembentukan otot.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Overload: Peningkatan beban
latihan dengan meningkatkan intensitas, lamanya atau frekuensi dari suatu
tingkatan latihan yang sudah dilakukan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Reversibility: Kontinuitas
latihan, bila berhenti berlatih akan tampak tanda-tanda:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Penurunan
keterampilan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Daya
tahan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Kekuatan, dan lain-lain.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Training effect: melakukan
latihan untuk suatu aktivitas tertentu, secara bertahap dan progresif
meningkatkan kemampuan keterampilan dan kemampuan jantung serta paru-paru.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">E. <span style="letter-spacing: -1.0pt;">Tujuan Penulisan</span><o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">Tujuan makalah ini dibuat adalah untuk memberitahu para
pelajar akan banyaknya manfaat olahraga dan olahraga apa yang bemanfaat.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 24.0pt; letter-spacing: -1.0pt; mso-font-kerning: .5pt;">BAB 2</span></b><span style="font-family: "Apple Chancery"; font-size: 24.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 24.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">PEMBAHASAN<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.Pengertian Senam<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">Senam berasal dari bahasa Inggris disebut ³Gymnastic´
yang berasal dari kata ³gymnos´ melakukan latihan senam di ruangan khusus yang
disebut </span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">³Gymnasium´ atau ³Gymnasion´.<b>Senam</b><span style="letter-spacing: -1.0pt;"> </span>merupakan suatu cabang olah raga yang
melibatkan performa gerakan yang membutuhkan kekuatan, kecepatan dan <span style="letter-spacing: -1.0pt;">keserasian gerakan fisik yang teratur.</span> <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Menurut
Menke G. Frank dalam Encyclopedia of Sport, as Bannes and<span style="letter-spacing: -1.0pt;"> </span>Company, New York, 1960, senam terdiri
dari gerakan-gerakan yang luas/banyak <span style="letter-spacing: -1.0pt;">
atau menyeluruh dari latihan-latihan yang dapat membangun atau membentuk </span>otot-otot
tubuh seperti : pergelangan tangan, punggung, lengan dan lain<span style="letter-spacing: -1.0pt;"> </span>sebagainya. Senam atau latihan tersebut
termasuk juga : unsur-unsur jungkir balik,lompatan, memanjat dan keseimbangan.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sedang
Drs. Imam Hidayat dalam bukunya, STO Bandung, Maret 1970 menyatakan, ³Senam
ialah latihan tubuh yang diciptakan dengan sengaja, disusunsecara sistematik
dan dilakukan secara sadar dengan tujuan membentuk dan mengembangkan pribadi
secara harmonis´. <span style="letter-spacing: -1.0pt;">Bentuk modern dari senam
ialah : Palang tak seimbang, balok </span> keseimbangan, senam lantai.
Bentuk-bentuk tersebut konon berkembang dari <span style="letter-spacing: -1.0pt;">latihan
yang digunakan oleh bangsa Yunani kuno untuk menaiki dan menuruni</span> <span style="letter-spacing: -1.0pt;">seekor kudadan pertunjukan sirkus. Senam biasa</span></span><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> </span><span style="font-family: "Times New Roman"; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">digunakan orang untuk rekreasi,</span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"> <span style="letter-spacing: -1.0pt;">relaksasi atau
menenangkan pikiran, biasanya ada yang melakukannya di rumah,</span> di tempat
fitness, di gymnasium maupun di sekolah. Tujuannya adalah untuk mendapatkan
kekuatan dan keindahan jasmani.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Para
filosof seperti Socrates, Plato, dan Aristoteles telah mendukung program-program
latihan fisik ini, yang dimaksudkan untuk meningkatkan keindahan dan
kecantikan, kekuatan, serta efisiensi gerak. Dari jaman ini pulalah tanda-tanda
berkembangnya senam medis, massage dan kebugaran dapat ditelusur<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%;">ulang. Pada jaman
kekaisaran Romawi kegiatan-kegiatan sejenis dapat pula ditemukan. Pada waktu
itu masyarakat amat mendukung kegiatan-kegiatan fisik untuk memudahkan
latihan-latihan militer untuk kaum prianya. Sebagai hasilnya, para pemuda
Romawi telah dikenal sebagai pemuda yang kuat, berani, serta pejuang tangguh.
Pada saat itu kata<i> gy<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">mnos</span></i><span style="mso-font-kerning: .5pt;">atau gymnastics
mengandung arti</span> <span style="mso-font-kerning: .5pt;">yang demikian luas,
tidak terbatas pada pengertian seperti yang dikenal dewasa</span> <span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">ini. </span><span style="mso-font-kerning: .5pt;">Kata tersebut menunjuk pada kegiatan-kegiatan
olahraga seperti gulat, atletik,</span> <span style="mso-font-kerning: .5pt;">serta
bertinju. Sejalan dengan berkembangnya jaman, kemudian arti yang</span><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>ikandung kata<i> gy<span style="letter-spacing: -1.0pt;">mnastics</span></i> semakin menyempit dan
disesuaikan dengan kebutuhannya. Lalu apakah definisi senam? Tidak mudah memang
mendefinisikan kata yang satu ini, karena dalam kekhususan yang dikandungnya terdapat
keluasan makna yang ingin dicakup, sesuai dengan perkembangan berbagai aliran
dan jenis senam yang terjadi dewasa ini. Imam Hidayat (1995) mencoba
mendefinisikan senam sebagai : «<i> suatu</i> <i><span style="letter-spacing: -1.0pt;">latihan tubuh</span> yang dipilih dan dikonstruk dengan
senam aja</i>,<i>dilakukan secara sadar dan terencana, disusun
secara sistematis deng<span style="letter-spacing: -1.0pt;">an tujuan menin</span>gkatkan
keseg<span style="letter-spacing: -1.0pt;">aran</span> jasmani, meng<span style="letter-spacing: -1.0pt;">emban</span>gkan keterampilan, dan menanamkan
nilai-nilai mental spiritual.</i><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sedangkan
Peter H. Werner (1994) mengatakan: senam dapat diartikan sebagai bentuk latihan
tubuh pada lantai atau pada alat yang dirancang untuk meningkatkan daya
tahan, kekuatan, kelentukan, kelincahan, koordinasi, serta <span style="letter-spacing: -1.0pt;">kontrol tubuh.</span> Jadi fokusnya adalah tubuh,
bukan alatnya, bukan pula pola-pola geraknya, karena gerak apapun yang
digunakan, tujuan utamanya adalah peningkatan kualitas fisik serta penguasaan
pengontrolannya.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.<span style="letter-spacing: -1.0pt;">Sejarah Senam di Dunia</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sejarah
perkembangan senam dimulai sejak zaman kuno, sebelum Masehi, baik di dunia
barat, di dunia timur atau di timur tengah. Materinya dibagi dalam <span style="letter-spacing: -1.0pt;">empat bagian yang masing-masing merupakan satu
era dengan cirinya masing-masing : yaitu zaman kuno, zaman Abad pertengahan dan
permulaan zaman </span></span><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>modern, zaman
modern di eropa dan bagian akhir adalah senam di abad ke </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">20.</span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Pengetahuan tentang sejarah terkadang membosankan bila
kita hanya melihat dongengnya saja. Tapi apabila anda perhatikan dengan
seksama, maka di dalamnya penuh dengan buah pikiran, kejadian, situasi, sifat,
tingkah laku, yang indah, yang jahat, yang bermanfaat dan sebagainya, yang
semuanya akan menambah wawasan pribadi anda yang tentu akan sangat berguna bagi
anda sebagai individu maupun sebagai anggota masyarakat. Dengan memahami
sejarah senam sejak zaman kuno sampai sekarang, <span style="letter-spacing: -1.0pt;">anda akan menghargai karya dan buah pikiran orang lain sebelum anda dan</span>
banyak di antaranya yang dapat anda jadikan contoh suri teladan dalam menjalankan
tugas anda sehari-hari baik sebagai pendidik ataupun sebagai siswa.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">C.<span style="letter-spacing: -1.0pt;">Sejarah Senam di Indonesia</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam di Negara Indonesia sudah
dikenal sejak zaman penjajahan</span><b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Belanda. Pada waktu itu namanya ³Gymnastiek´, zaman jepang dinamakan<b> </b>³Taiso´
Pemakaian istilah ³senam´ sendiri kemungkinkan bersamaan dengan<b> </b>pemakaian
kata olahraga sebagai pengganti kata sport. Lahirnya senam artistik di<b> </b>Indonesia
yaitu pada saat menjelang pesta olahraga Ganefo I di Jakarta pada tahun<b> </b>1963,
yang mana setiap artistik merupakan salah satu cabang olahraga yang<b> </b><span style="letter-spacing: -1.0pt;">dipertandingkan, untuk ini perlu dibentuk suatu
organisasi yang berfungsi</span><b> </b><span style="letter-spacing: -1.0pt;">menyiapkan
para pesenamnya. Organisasi ini dibentuk pada tanggal 14 Juli 1963</span><b> </b>dengan
nama PERSANI (Persatuan Senam Indonesia), atas prakarsa dari tokoh-<b> </b>tokoh
olahraga se-Indonesia yang menangani dan mempunyai keahlian pada<b> </b>cabang
olahraga senam. Promotornya dapat diketengahkan tokoh-tokoh dari<b> </b>daerah
seperti : Jakarta, Jawa Barat, Jawa Tengah, Jawa Timur, Sumatera Utara.<b> </b>Wadah
inilah kemudian telah membina dan menghasilkan atlet-atlet senam yang<b> </b><span style="letter-spacing: -1.0pt;">dapat ditampilkan dalam Ganefo I dan untuk
pertama kalinya pula pesenam-</span><b> </b>pesenam Indonesia menghadapi
pertandingan Internasional.<b> </b>Kegiatan selanjutnya<b> </b>adalah mengikut
sertakan tim senam dalam rangka K<span style="letter-spacing: -1.0pt;">onferensi
Asia Afrika I dan</span><b> </b>dalam Ganefo Asia, dimana untuk mempersiapkan
atlet-atlet Indonesia ini<b> </b></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">dipanggil
pelatih-pelatih senam dari RRC, maka dengan demikian Indonesia<b><span style="mso-font-kerning: .5pt;"> </span></b>mengalami kemajuan dalam prestasi
olahraga senam. Tetapi sangat disayangkan<b><span style="mso-font-kerning: .5pt;">
</span></b>bahwa harapan yang mulai tumbuh harus berhenti sementara oleh karena
suasana<b><span style="mso-font-kerning: .5pt;"> </span></b>politik yaitu saat
meletusnya G 30 S/PKI, sehingga pelatih-pelatih dari RRC harus<b><span style="mso-font-kerning: .5pt;"> </span></b>dikembalikan ke negaranya.<b><span style="mso-font-kerning: .5pt;"> </span></b><span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Usaha untuk mengejar ketinggalan ini maka pada tahun
1967 dikirim</span><b><span style="mso-font-kerning: .5pt;"> </span></b><span style="mso-font-kerning: .5pt;">seorang pelatih Indonesia yaitu : Sdr. T. J.
Purba ke Jerman Timur untuk sekolah<b> </b><span style="letter-spacing: -1.0pt;">khusus
pelatih senam artistik selama 26 bulan. </span>Kemudian sebagai titik tolak
yang<b> </b>kedua adalah dimasukkannya cabang olahraga senam artistik yang
pertama<b> </b>kalinya dalam Pekan Olahraga Nasional (PON VII/1969) di Surabaya,
dan<b> </b><span style="letter-spacing: -1.0pt;">kemudian untuk seterusnya
dimasukkan dalam setiap penyelenggaraan PON.</span><b><o:p></o:p></b></span></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">D.<span style="letter-spacing: -1.0pt;">Seluk Beluk Senam</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam ada berbagai macam, diantaranya senam lantai,
senam hamil, senam aerobik, senam pramuka, Senam K<span style="letter-spacing: -1.0pt;">esegaran Jasmani (S</span>K<span style="letter-spacing: -1.0pt;">J), dll.</span>
Biasanya di sekolah dasar, guru-guru mengajarkan senam-senam yang mudah dicerna
oleh murid, seperti SKJ dan senam pramuka. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Namun
ketika beranjak remaja, banyak orang melakukan senam aerobik, ataupun
senam lain termasuk <span style="letter-spacing: -1.0pt;">meditasi untuk
menenangkan diri.</span> Olahraga senam sendiri ada bermacam-macam, seperti :
senam kuno, senam sekolah, senam alat, senam korektif, senam irama, turnen,
senam artistik. Secara umum senam memang demikian adanya, dari tahun ke tahun mengalami
penyempurnaan dan semakin berkembang. Yang dulunya tidak
untuk dipertandingkan, namun sejak akhir abad 19 mulai dipertandingkan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Palatino Linotype"; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi</span></b><span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;"> dikelompokkan berdasarkan beberapa
hal, yaitu<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">berdasarkan fungsi, berdasarkan jumlah yang dibutuhkan
tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">dan berdasarkan sumbernya:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Berdasarkan fungsi<o:p></o:p></span></b></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Setiap zat gizi memiliki fungsi yang spesifik.
Masing-masing zat gizi tidak dapat berdiri sendiri dalam membangun tubuh dan
menjalankan proses metabolisme. Namun zat gizi tersebut memiliki berbagai
fungsi yang berbeda.<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">a.<span class="apple-converted-space"> </span><b>Zat
gizi sebagai sumber energi</b><o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sebagai sumber energi zat gizi
bermanfaat untuk menggerakkan tubuh dan proses metabolisme di dalam tubuh. Zat
gizi yang tergolong kepada zat yang berfungsi memberikan energi adalah karbohidrat,
lemak dan protein. Bahan pangan yang berfungsi sebagai sumber energi antara lain
: nasi, jagung, talas merupakan sumber karbohidrat; margarine dan mentega
merupakan sumber lemak; ikan, daging, telur dan sebagainya merupakan sumber
protein. Ketiga zat gizi ini memberikan sumbangan energi bagi tubuh. Zat-zat
gizi tersebut merupakan penghasil energi yang dapat dimanfaatkan untuk gerak
dan aktifitas fisik serta aktifitas metabolisme di dalam tubuh. Namun penyumbang
energi terbesar dari ketiga unsur zat gizi tersebut adalah lemak.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Palatino Linotype"; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">b.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi untuk pertumbuhan dan mempertahankan
jaringan tubuh</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi ini memiliki fungsi sebgai
pembentuk sel-sel pada jaringan tubuh manusia. Jika kekurangan mengkonsumsi zat
gizi ini maka pertumbuhan dan perkembangan manusia akan terhambat. Selain itu
zat gizi ini juga berfungsi untuk menggantikan sel-sel tubuh yang rusak dan
mempertahankan fungsi organ tubuh. Zat gizi yang termasuk dalam kelompok ini
adalah protein, lemak, mineral dan vitamin. Namun zat gizi yang memiliki sumber
dominan dalam proses pertumbuhan adalah protein.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">c.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi sebagai pengatur/ regulasi proses di
dalam tubuh</span><span class="apple-converted-space"> <o:p></o:p></span></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Proses metabolisme di dalam tubuh perlu
pengaturan agar terjadi keseimbangan. Untuk itu diperlukan sejumlah zat gizi
untuk mengatur berlangsungnya metabolisme di dalam tubuh. Tubuh perlu
keseimbangan, untuk itu proses metabolisme yang terjadi di dalam tubuh perlu di
atur dengan baik. Zat gizi yang berfungsi untuk mengatur proses metabolisme di
dalam tubuh adalah mineral, vitamin air dan protein. Namun yang memiliki fungsi
utama sebagia zat pengatur adalah mineral dan vitamin.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Berdasarkan jumlah<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berdasarkan
jumlah yang dibutuhkan oleh tubuh zat gizi terbagai atas dua, yaitu:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">a.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi makro</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi Makro adalah zat gizi yang
dibutuhkan dalam jumlah besar dengan satuan gram. Zat gizi yang termasuk
kelompok zat gizi makro adalah karbohidrat, lemak dan protein.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">b.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi mikro</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi mikro adalah zat gizi yang
dibutuhkan tubuh dalam jumlah kecil atau sedikit tapi ada dalam makanan. Zat
gizi yang termasuk kelompok zat gizi mikro adalah mineral dan vitamin. Zat gizi
mikro menggunakan satuan mg untuk sebagian besar mineral dan vitamin.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">3. Berdasarkan Sumber<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berdasarkan sumbernya zat gizi terbagi dua,
yaitu nabati dan hewani.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">E.
Senam merupakan bentuk latihan –latihan tubuh dan anggota tubuh untuk mendapatkan:<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Kekuatan otot merupakan kemampuan otot untuk
membangkitkan tegangan atau kekuatan terhadap suatu tahanan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2. Kelentukan persendian merupakan kemampuan untuk
bergerak dalam ruang gerak sendi.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">3. Kelincahan gerak merupakan kemampuan seseorang
untuk dapat merubah arah posisi tertentu dengan kecepatan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">4. Keseimbangan gerak merupakan kemampuan seseorang
mengendalikan organ-organ syaraf otot dalam mencapai posisi seimbang.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">5. Daya tahan (endurance) merupakan keadaan atau
kondisi tubuh yang dapat berlatih untuk waktu yang lama, tanpa mengalami
kelelahan yang berlebihan setelah menyelesaikan latihan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">6.<span style="mso-spacerun: yes;"> </span>Kesegaran
Jasmani merupakan kemampuan untuk melaksanakan tugas sehari-hari dengan giat
dan dengan penuh kewaspadaan, tanpa mengalami kelelahan yang berarti, dan
dengan energy yang cukup untuk menikmati waktu senggangnya dan menghadapi
hal-hal yang darurat yang tak terduga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">7. Sramina merupakan kemampuan seseorang untuk
bertahan terhadap kelelahan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>Dalam
latihan senam semua anggota tubuh mendapat suatu perlakuan atau perkenaan,
otot-otot tersebut terdiri dari:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gross muscle,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Fine muscle.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gross muscle digunakan untuk melakukan tugas-tugas berat, sedangkan fine
muscle untuk melakukan tugas-tugas ringan atau halus. Pengaruh senam dalam
gerak manusia terdiri dari:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Tindakan
(action) merupakan suatu perubahan pada perilaku gerak,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
expressive yaitu gerak didapat secara spontan,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
representative yaitu gerak yang sudah mengakar atau gerak tetap tersimpan dalam
memori,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
intermediate yaitu gerak antara sifatnya belum menetap, <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
Improvisasi,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
ritual.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Selain itu
senam mempengaruhi <b><i style="mso-bidi-font-style: normal;">gaya atau style</i></b>
yang dimaksud adalah penampilan dalam bergerak pada manusia, adapun gaya
tersebut adalah <b><i style="mso-bidi-font-style: normal;">gaya person</i></b>
yaitu suatu gaya yang dipengaruhi bentuk tubuh atau posture manusia, <b><i style="mso-bidi-font-style: normal;">gaya konfermasi</i></b> yaitu gaya peran
yang dipengaruhi oleh peranan, dan <b><i style="mso-bidi-font-style: normal;">gaya
budaya (culture)</i></b> yaitu gaya yang dipengaruhi oleh lingkungan atau
budaya.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">F. Urutan Gerakan Senam<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Dimulai
dengan pemanasan kurang lebih dilakukan 5-10 menit dengan aerobic ringan
menurut <b><i style="mso-bidi-font-style: normal;">Sadoso(1997;29,lihat kravits)</i></b>
mulai dari atas yaitu gerakan pada leher yaitu gerakan kepala pada sisi
samping, depan, dan mengangguk.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 36.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">a. Memutar bahu, putar bahu secara perlahan-lahan kedepan dan sebaliknya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>b. Badan atas direnggangkan
dengan lengan kesamping.<span style="mso-tab-count: 1;"> </span><span style="color: black; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt; mso-themecolor: text1;">c.Putar
linkar badan bagian atas.</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">d. Bongkokkan badan kedepan maupun sisi badan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>e. Melangkah dan merenggangkan kaki.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">f. Gerak pemanasan ini disebut dengan pemanasan <span style="mso-spacerun: yes;"> </span>dinamis setelah itu peregangan atau gerak
statis yaitu dengan merenggangkan kaki pisisi kangkang.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>g. Peregangan setengah kangkang.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2.Pemanasan
perlu dilakukan karena sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2.1. Untuk menaikkan denyut nadi, dimana <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">gerakan <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">perlahan-<span style="mso-spacerun: yes;"> </span>lahan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Untuk
mempersiapkan otot dan sendi, agar <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 72.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l19 level2 lfo11; mso-pagination: none; text-autospace: none; text-indent: -36.0pt;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">gerakan yang
dilakukan dalam gerakan inti tidak terhambat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.3. Untuk menaikkan suhu tubuh.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.4. Untuk meningkatkan sirkulasi
darah.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.5 Untuk mempersiapkan kejiwaan dan
emosional.<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">#NOTE:<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>Bagi orang yang sudah berumur 40 tahun
keatas, dianjurkan melakukan stretching atau penguluran terlebih dahulu sehari
tiga kali, agar otot-otot tetap kenyal, dan untuk menguatkan tulang dapat
dilakukan latihan-latihan dengan barbell atau dumpel dengan berat yang ringan.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">G.<span style="letter-spacing: -1.0pt;">Senam Lantai.</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam lantai (flour exercise) adalah satu bagian dari
rumpun senam, sesuai dengan denga istilah lantai, maka gerakan-gerakan senam
yang dilakukan di atas yang beralasan matras atau permadani atau sering juga
disebut dengan istilah latihan bebas, sebab pada waktu melakukan gerakan atau
latihannya. Pesenam tidak boleh menggunakan alat atau suatu benda. Senam lantai
</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">menggunakan area yang berukuran 12 x 12
meter, dan area 1 meter untuk menjaga keamanan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biasanya merupakan nomor
pertama dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk
juga berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan
tenaga otot yang luar biasa. Nomor ini mungkin merupakan tontonan yang paling
mengasyikkan dibanding dengan alat-alat lain meskipun sebenarnya relatif
berkembang paling baru. Untuk pertama kali nomor ini sebagai nomor perseorangan
dalam Olympiade 1932 dan bagi wanita baru 20 tahun kemudian.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam lantai sangat populer
terutama bagi penyelenggaraan secara massal yang dapat diikuti oleh ribuan
peserta bersama-sama. Gerakan-gerakannya dapat dikerjakan secara seragam dan
membentuk formasi-formasi yang menarik dan mengesankan. Di negeri kita sekarang
sedang digalakkan apa yang disebut senam pagi Indonesia.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lantai pertandingan berukuran
12 m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Pria tampil dalam waktu 70 detik dan wanita dengan diiringi musik 90 detik.
Keduanya bertujuan untuk memberikan kesan kepada para wasit dengan rangkaian
urutan dari berbagai lompatan, putaran, keseimbnagan dicampur dengan
unsur-unsur lonjakan dan akrobatik. Gerakan-gerakan yang menekankan tenaga
harus dilakukan secara lambat dan sikap statis sekurang-kurangnya 2 detik.
Gerakan-gerakan salto harus dikerjakan setinggi bahu.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">H. Secara
umum gerakan senam lantai di bagi menjadi 5 variasi gerakan dasar, yaitu</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;"> :<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">mengguling<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">melompat<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">meloncat<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">berputar di udara<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">bertumpu pada tangan atau kaki<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">I.Manfaat
dari senam lantai</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">bagi tubuh antara lain
adalah</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;">
:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- membantu merangsang sel –
sel pertumbuhan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melenturkan gerak badan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melatih badan untuk bergerak
lincah<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melatih kesehatan jantung
untuk berdetak dengan teratur dan<span style="mso-spacerun: yes;"> </span>kuat<o:p></o:p></span></div>
<div style="background: white; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-line-height-alt: 13.5pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt;">- melenturkan tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- menjaga berat badan tubuh
dalam berat proposional<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%;">-
memelihara kebugaran dan kesegaran tubuh.</span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Sistem Senam yang Berpengaruh<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Untuk melihat system senam yang berpengaruh pada
perkembangan system senam di Indonesia, mau tidak mau kita harus melihat juga
system-sistem senam yang berpengaruh di Belanda, karena pada hakekatnya senam
di Indonesia merupakan kepanjangan sejarah senam Belanda.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Jerman di Negeri Belanda<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Carl Euler (1809-1885).
Carl Euler dating ke Belanda dengan memperkenalkan senam yang diajarkan secara
metodis di perkumpulan sekolah-sekolah. Meskipun demikian, sebernarnya
perkembangan metodik senam dinegeri Belanda dimulai dari sekolah-sekolah
marinier, yang kemudian menyebar kesekolah umum lewat para perwira yang telah
bebas tugas (pensiun). Dan satu hal harus dicatat, bahwa pengaruh turnen ini
dianggap mengandung aspek negate karena terlalu besarnya penekanan pada aspek
prestasi daripada terhadap unsur pendidikannya.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Spiesz lama kemudian
diperkenalkan pula metode Spiesz (1862) yang menekankan pada penggunaan
alat-alat seperti palang tunggal, palang sejajar,dan tiang untuk memanjat.
Menurut Spiesz senam tidak hanya untuk mencapai prestasi, tetapi juga untuk
kesehatan dan penguasaan diri. Sejak tahun 1863 gymnastic di negeri Belanda
menjadi pelajaran wajib.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-list: l43 level1 lfo52; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Swedia di Negeri Belanda (1910)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sistem Jerman mulai
tergeser popularitasnya oleh system Swedia. Kelebihan system ini dinilai dari
kepraktisannya untuk bisa dilakukan di sekolah-sekolah. Karena bisa dilakukan
secara klasikal. Disamping itu, system Swedia dianggap memiliki kelebihan
karena lebih menekankan pada manfaat dari gerakan-gerakannya. Pendukung system
Swedia di Belanda adalah H.v Blijenburg. Ia berpropaganda tentang betapa
pentingnya system Swedia bagi peningkatan kesehatan pemakainya. Ketika system
Swedia masuk ke negeri Belanda, senam di Indonesia masih menganut system
Jerman, yaitu turnen dari Jahn dan metode Spiesz, yang tepatnya system ini
masuk pada tahun 1912. Setelah bertahan sekitar 4 tahun, lalu system Jerman
tergeser oleh system Swedia yang dibawa dan diperkenalkan oleh Dr.H.F. Minkema.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Denmark di negeri Belanda<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 87.0pt; mso-add-space: auto; mso-list: l39 level1 lfo53; text-indent: -51.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Niels Bukh setelah Perang Dunia I, seistem Swedia mulai
tergeser oleh system Denmark yang dibawa ke Belanda oleh Niels Bukh. Niels Bukh
menilai bahwa system senam Swedia kurang dapat membentuk sikap dan gerak. Anak
cukup tangkas, namun kurang lentuk. Dari situ ia kemudian menciptakan latihan
peregangan, yag digabungkan dengan latihan ketangkasan dan kekuatan menjadi
“Latihan Pendahuluan”. Latihan ini yang menjadi cikal bakal latihan persiapan
untuk menuju ke inti latihan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 87.0pt; mso-add-space: auto; mso-list: l39 level1 lfo53; text-indent: -51.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">J. Thulin juga dianggap sebagai pembaharuan senam system
Swedia. Melalui bukunya, Si Buyung, ia menciptakan latihan yang sesuai dengan
dunia anak-anak.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-list: l43 level1 lfo52; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Austria pembaharuan dari Swedia dan
Denmark<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Munculnya hampir bersamaan dengan pembaharuan
di salah satu Negara Eropa, yaitu Austria. Gerakan pembaharuan dari Austria ini
dipelopori oleh Gaulhofer dan Steicher yang berusaha meletakkan dasar yang lain
setelah selesainya Perang Dunia I. system ini berusaha menyesuaikan isi
latihannya dengan usia anak didik serta menekankan pada kontraksi otot secara
dinamis. Tokoh yang membawa dan mempopulerkan system Austria ke negeri Belanda
adalah J.M.J Korpershoek, K.H. Van Schagen, dan W. Rob. Lalu system Austria ini
masuk ke Indonesia dan bertahan cukup lama sebagai yang dianut oleh para ahli,
baik sebelum maupun sesudah jaman kemerdekaan, dengan hanya terputus sementara
ketika pasukan Jepang masuk ke Indonesia pada tahun 1942.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">J. Cabang Senam lantai<o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">1.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Berguling</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="164" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image005.png" v:shapes="Picture_x0020_3" width="198" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Sikap permulaan jongkok,kedua tangan
menumpu pada matras selebar bahu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.Kedua
kaki diluruskan, siku tangan ditekuk, kepala dilipat sampai dagu menyentuh
dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Mengguling
ke depan dengan mendaratkan tengkuk terlebih dahulu dan kedua kaki di lipat
rapat pada dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.Kedua
tangan melemaskan tumpuan dari matras, pegang mata kaki dan berusaha
bangun.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">e.K<span style="letter-spacing: -1.0pt;">embali berusaha bangun.</span><o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">2.<span style="letter-spacing: -1.0pt;">Kayang</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Kayang
adalah posisi kaki bertumpu dengan empat titik dalam keadaan<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="182" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image007.png" v:shapes="Picture_x0020_2" width="206" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">terbalik dengan meregang dan
mengangkat perut dan panggul. Nilai dari pada gerakan kayang yaitu dengan
menempatkan kaki lebih tinggi memberikan tekanan pada bahu dan sedikit pada
pinggang. Manfaat dari gerakan kayang adalah untuk meningkatkan kelentukan<span style="letter-spacing: -1.0pt;"> bahu,bukankelentukan pinggang.</span> <span style="letter-spacing: -1.0pt;">Cara melakukan gerakan kayang sebagai berikut:</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Sikap
permulaan berdiri, keduan tangan menumpu pada pinggul.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.K<span style="letter-spacing: -1.0pt;">edua kaki ditekuk, siku tangan ditekuk, kepala di
lipat ke belakang.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Kedua
tangan diputar ke belakang sampai menyentuh matras sebagai <span style="letter-spacing: -1.0pt;">tumpuan.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.<span style="letter-spacing: -1.0pt;">Posisi badan melengkung bagai busur.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">3.</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> <b><span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Sikap Lilin</span></b><o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="115" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image009.png" v:shapes="Picture_x0020_5" width="245" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Sikap lilin merupakan sikap tidur
terlentang kemudian kedua kaki diangkat keras di atas (rapat) bersama-sama,
pinggang ditopang kedua tangan dan pundak tetap menempel pada lantai. Dalam
melakukan sikap lilin, <span style="letter-spacing: -1.0pt;">kekuatan otot perut
berfungsi untuk kedua tangan menopang pinggang.</span> Cara melakukan gerakan
sikap lilin sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Tidur
terlentang, kedua tangan di saping badan, pandangan ke atas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.Angkat
kedua kaki lurus ke atas dan rapat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Yang
menjadi landasan adalah seluruh pundak dibantu kedua tangan <span style="letter-spacing: -1.0pt;">menopang pada pinggang.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.Pertahankan
sikap ini beberapa saat.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">4.
<span style="letter-spacing: -1.0pt;">Guling lenting.</span><o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.
<span style="letter-spacing: -1.0pt;">Latihan rangkaian berakan berguling.</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">1)Sikap
permulaan berbaring menelantang atau duduk telumpar<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">2)Mengguling ke belakang, tungkai
keras, kaki dekat kepala, lengan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> bengkok, tangan menumpu di samping kepala, ibu jari dekat </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">dengan telinga.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)<span style="letter-spacing: -1.0pt;">Mengguling ke depan disertai dengan lecutan
tungkai ke atas</span> depan, tangan menolak badan melayang dan membusur,
kepala rapat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Mendarat
dengan kaki rapat, dorong panggul ke depan, badan <span style="letter-spacing: -1.0pt;">membusur dengan keras ke atas.<o:p></o:p></span></span></div>
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<br /></div>
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<br /></div>
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<div class="MsoNormal" style="line-height: 16.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b. <span style="letter-spacing: -1.0pt;">Lenting kepala/dahi</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="182" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image013.png" v:shapes="Picture_x0020_6" width="254" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Membungkuk bertumpu pada dahi dan membentuk segi
tiga sama sisi, punggung tegak lurus, tungkai rapat dan lurus, jari-jari kaki <span style="letter-spacing: -1.0pt;">bertumpu di lantai.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">2)Mengguling
ke belakang disertai lecutan tungkai serentak tangan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">menolak
sekuat-kuat kepala pasif, badan melaayang dan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">membusur.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)Mendarat
dengan kaki rapat, badan membusur lengan ke atas<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">5.Berguling Ke Depan Dilanjutkan Lenting Tengkuk/Kepala</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Sebelum
latihan rangkain gerakan berguling ke depan lenting tengkuk/kepala, akan di
bahas dulu bagaimana melakukan guling depan yang<span style="letter-spacing: -1.0pt;"> betul. </span>Cara melakukan gerakan guling depan sebagai
berimut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="128" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image015.png" v:shapes="Picture_x0020_8" width="245" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.Sikap permulaan jongkok tangan menumpu pada
matras selebar bahu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b.Luruskan
kedua kaki, siku tangan di tekuk, kepala dilipat sampai dagu <span style="letter-spacing: -1.0pt;">dengan menyentuh dada.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c.Mengguling
ke depan dengan mendaratkan kuduk terlebih dahulu dan kedua kaki dilipat rapat
pada dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d.Kedua
tangan melepaskan tumpuan dari matras, pegang mata kaki dan berusaha
bangun.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.K<span style="letter-spacing: -1.0pt;">embali berusaha jongkok.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">6. <span style="letter-spacing: -1.0pt;">Berdiri Tangan (Hands Stand).</span><o:p></o:p></span></b></div>
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<b><i><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.<span style="letter-spacing: -1.0pt;"> Berdiri Tangan (Hands Stand)<o:p></o:p></span></span></i></b></div>
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<span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Cara melakukannya
adalah sebagai berikut:</span><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Sikap
permulaan berdiri tegak, salah satu kaki sedikit ke depan.<o:p></o:p></span></div>
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selebar bahu <span style="letter-spacing: -1.0pt;">lengan keras, pandangan
sedikit ke depan, pantat didorong</span> setinggi-tingginya, tungkai depan
bengkok sedang tungkai<span style="letter-spacing: -1.0pt;"> belakang lurus.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)Ayunkan
tungkai belakang ke atas, kencangkan otot perut.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Kedua
tungkai rapat dan lurus merupakan satu garis dengan badan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">dan lengan,
pandangan diantara tumpuan tangan, badan dijulurkan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">ke atas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">5)Perhatikan
keseimbangan.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times;">b<span style="mso-bidi-font-style: italic;">.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Berdiri
Tangan Dengan Sikap Kaki Di </span></span><span style="mso-font-kerning: .5pt;">b<span style="mso-bidi-font-style: italic;">uka</span></span></span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Sikap
permulaan berdiri tegak, salah satu kaki sedikit ke depan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">2)Bungkukan
badan, tangan menumpu pada matras selebar bahu<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">lurus,
pandangan sedikit lurus ke depan, pantat didorong setinggi-<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">tingginya,
tungkai ke depan bengkok, sedang tungkai belakang<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">lurus.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)<span style="letter-spacing: -1.0pt;">Ayunkan tungkai belakang ke atas, diikuti tungkai
yang lain.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Kedua
tungkai rapat dan lurus merupakan satu garis dengan lengan, setelah itu kaki di
buka ke samping kiri dan kanan, pertahankan sikap ini beberapa saat,
selanjutnya kaki dirapat kembali lalu dibuka ke depan dan ke belakang pandangan
diantara <span style="letter-spacing: -1.0pt;">tumpuan kedua tangan.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">7. Rol depan</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Guling
ke depan adalah berguling ke depan atas bagian belakang badan
(tengkuk,punggung,pinggang,dan panggul bagian belakang). Latian guling ke depan
dapat dilakukan dengan dua cara,yaitu : guling ke depan dengan sikap awal
jongkok dan guling ke depan dengan sikap awal berdiri.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Cara melakukannya sebagai
berikut:</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a. Sikap permulaan
jongkok,kedua tangan menumpu pada matras selebar bahu.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b. Kedua kaki diluruskan,
siku tangan ditekuk, kepala dilipat sampai dagu menyentuh dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c. Mengguling ke depan
dengan mendaratkan tengkuk terlebih dahulu dan kedua kaki di<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">
lipat rapat pada dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">d. Kedua tangan
melemaskan tumpuan dari matras, pegang mata kaki dan berusaha bangun.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">e. Kembali berusaha
bangun.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">8. Rol
Belakang</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Guling
ke belakang adalah menggulingka badan ke belakang ,dimana posisi badan tetap
harus membulat,yaitu kaki dilipat,lutut tetap melekat di dada,kepala ditundukan
sampai dagu melekat di dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Cara melakukan guling ke
belakang</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> <b>:</b></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a.
Sikap permulaan dalam posisi jongkok,kedua tangan di depan dan kaki sedikit
rapat</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b.
Kepala ditundukan kemudian kaki menolak ke belakang</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c.
Pada saat panggul mengenai matras,kedua tangan segera dilipat ke samping
telinga dan telapak tangan menghadap ke bagian atas untuk siap menolak</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">d. Kaki segera
diayunkan ke belakang melewati kepala,dengan dibantu oleh kedua tangan menolak
kuat dan kedua kaki dilipat sampai ujung kaki dapat mendarat di atas
matras,ke sikap jongkok</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">9. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Lompat
Harimah</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a)
Sikap awal:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> berdiri tegak
kemudian mengambil sikap siap berlari dengan kecepatan tertentu.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> jarak
pengambilan awalan bisa bervariasi beberapa langkah atau banyak langkah
tergantung ketinggian penanda yang ada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b)
Rangkaian loncat harimau dan berguling ke depan:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Mengambil
posisi berdiri tegak kemudian berlari cepat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Setelah mendekati
penanda segera melakukan tolakan dengan menumpu pada kedua kaki.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Badan terangkat
keatas atau meloncat melewati penanda yang ada, setelah melewati penanda tangan
bersiap-siap untuk menumpu pada matras diikuti tengkuk kemudian punggung yang
menyentuh matras dilanjutkan dengan gerakan guling ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c)
Sikap akhir</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Melakukan
guling depan sampai 2 atau 3 kali,kemudian kembali ke posisi jongkok,</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Kedua kaki
menapak sempurna, tangan lurus kedepan badan tidak terjatuh ke samping kanan
atau ke samping kiri, kemudian berdiri tegak,kembali ke sikap.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">10.
Berdiri dengan Kepala (Headstand)</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Headstand adalah
posisi keseimbangan yang memanfaatkan kekuatan kedua lengan dan kepala (otot
leher) sebagai titik tumpunya. Posisi ini diawali dari posisi jongkok dan
menempatkan ujung kepala dan kedua telapak tangan di lantai. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Ketika titik tumpu
(kepala dan kedua lengan) sudah siap, pelan-pelan titik berat badan dipindahkan
ke titik tumpu dan secara perlahan mengangkat kedua kaki yang dibengkokkan ke
atas, sehingga panggul dan kedua kaki berada di atas kepala. Kemudian, secara
perlahan pula, luruskan kedua kaki hingga terbentuk posisi badan dan kaki lurus
membentuk satu garis<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>Berdiri dengan kepala<span style="letter-spacing: .45pt; mso-font-kerning: .5pt;"> adalah sikap tegak dengan
bertumpu pada kepala dan ditopang</span><span style="mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">oleh kedua tangan.</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Sikap permulaan membungkuk bertumpu pada dahi dan
tangan. Dahi dan tangan </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">membentuk segitiga sama sisi.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Angkat tungkai ke atas satu per satu bersamaan.
Untuk menjaga agar badan tidak mengguling ke depan, panggul ke depan, dan
punggung membusur.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Berakhir pada sikap badan tegak, dan tungkai rapat lurus
ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">11. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: .1pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Berdiri
Atas Tangan (Handstand)</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Hands stand adalah sikap tegak dengan bertumpu pada
kedua tangan ,kedua kaki rapat dan lurus ke atas .suatu hal yang perlu
diperhatikan dalam melakukan hands stand adalah harus di lakukan di atas
landasan atau alas yang keras (misal lantai).karena akan memudahkan dalam
bertumpu,jika dibandingkan melakukannya di atas alas yang lunak (misal kasur).</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan handstand yaitu:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .3pt;">Berdiri tegak kaki diceraikan ke muka dan belakang.</span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">Bungkukkan badan, tangan menumpu selebar bahu,
lengan lurus, pandangan agak ke</span> <span style="letter-spacing: .1pt;">depan,
pantat diangkat setinggi-tinginya, tungkai ke depan bengkok, sedang tungkai </span>belakang
lurus.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Ayunkan tungkai
belakang ke atas diikuti tungkai yang lain.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua tungkai
rapat clan lurus, membentuk satu garis dengan badan dan lengan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">Pertahankan keseimbangan.</span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">12.</span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">MERODA</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span></span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Sikap permulaan<b> </b>Bagi
yang baru belajar, berdiri menyampingi arah gerakan, kedua kaki dibuka lebar,
kedua lengan lurus ke atas di samping kepala serong ke samping dan telapak
tangan menghadap ke atas</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan handstand yaitu:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
Awali dengan sikap siap melakukan dengan mengakat salah satu tangan</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">Bertumpu
tangan, mencoba melewatkan kedua kaki secara bergantian<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">Seperti di
atas, benda yang dilewati harus lebih tinggi.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">kemudian
turunkan kaki satu persatu dengan kaki terbuka lebar<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">dan akhir
dengan sikap sempuran dengan kedua tanggan di angakat.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">13. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">ROUND OFF</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Bagi yang baru belajar, berdiri tegak, kedua kaki rapat,
kedua lengan di samping badan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan round off</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.
Ayunkan kedua lengan keatas sejajar bahu lurus kedepan serong ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b
Sambil mengangkat dan melangkahkan kaki ke kiri ke depan, badan putar kesamping
kiri.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c. Bersamaan
dengan meletakkan kedua telapak tangan pada matras sejajar bahu, lemparkan kaki
kanan lurus ke atas, kemudian diikuti kaki kiri hingga pada posisi handstand.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.
Lemparkan kedua kaki sejauh mungkin.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">e.
Mendarat pada kedua kaki dan badan menghadap ke tempat semula.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">14. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Loncat
Kangkang</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Loncat kangkang adalah gerakan
melompati suatu alat dengan cara bertumpu pada alat tersebut. Dalam latihan
gerakan ini dapat dapat dilakukan pada peti lompat atau pada teman yang
membungkuk.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara melakukan loncat kangkang:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Awalan lari cepat badan condong ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua kaki menolak pada papan tolak
sekuat-kuatnya disertai ayunan dari belakang bawah ke depan. Badan lurus,
tungkai dipisahkan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Saat tangan menyentuh pada bagian pangkal
kuda-kuda segera menolak sekuat-kuatnya.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Badan melayang di atas kuda-kuda sikap lurus,
lengan direntangkan, tungkai lurus dipisahkan (dibuka lebar) pandangan ke
depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Mendarat dengan ujung kaki mengeper lengan
direntangkan ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">15. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Lompat
Jongkok</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Teknik gerakannya sama dengan
lompat kangkang menggunakan kuda-kuda, tetapi karena peti lompat lebih panjang
maka memerlukan awalan yang lebih panjang dan tolakan yang lebih kuat lagi.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara melakukan lompat jongkok:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Awalan lari cepat badan condong ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua kaki menolak pada papan tolak
sekuat-kuatnya, badan condong ke depan dan kedua tangan diayun ke depan dengan
sasaran tumpuan tangan pada ujung akhir bagian peti lompat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Saat melayang badan lurus kaki rapat, kemudian
dengan tangan lurus menumpu pada peti lompat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua tangan menolak kuat pada peti lompat dan
dibuka selebar bahu, kemudian kedua kaki ditekuk di dekatkan pada dada dan
masuk di antara kedua lengan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Luruskan badan dan kedua kaki rapat,sesaat
sebelum mendarat, pandangan tetap ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Mendarat lunak, pertahankan keseimbangan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">K.</span></b><span style="font-family: Arial; font-size: 16.0pt;"> </span><b><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam
Irama</span></b><span style="font-family: Arial; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">K.1. <span style="letter-spacing: -1.0pt;">Senam Irama Tanpa Alat</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam irama dalah senam yang berjalan harus menyesuaikan
dengan <span style="letter-spacing: -1.0pt;">suatu irama yang biasanya irama
musik, tetapi dapat juga dengan irama</span> hitungan yang teratur. Irama
adalah iringan baik berupa musik ataupun hitungan yang beraturan. Faktor-faktor
yang harus diperhatikan dalam melakukan senam adalah sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a. Irama
musik yang dipakai menggunakan bicara, misalnya 2/4, 3/4 dan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">sebagainya<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b. Adanya
kontinuitas gerakan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c. Fleksibilitas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d. Keindahan
gerak.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Latihan
senam irama tanpa diiringi musik, tatapi dengan menggunakan irama hitungan yang
teratur. </span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bola adalah salah satu contoh alat yang
sering digunakan pada Senam Irama:</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.8pt; margin-bottom: 7.5pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Kelentukan<br />
2. Keseimbangan<br />
3. Keluwesan<br />
4. Fleksibilitas<br />
5. Kontinuitas<br />
6. Ketepatan dengan irama<br />
<br />
kita perlu menguasai teknik gerakan pada senam irama agar mencapai gerakan yang
serasi dan bermanfaat bagi jasmani dan rohani. Hal ini sesuai dengan
tujuan senam yaitu membentuk keindahan tubuh, kebugaran dan kekuatan. Ada
tiga hal yang harus ditekankan pada senam irama, yaitu :<br />
a. Ketepatan musik/irama<br />
b. Kelentukan (fleksibilitas)<br />
c. Kontinuitas gerakan<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Beberapa
latihan gerak senam irama adalah sebagai berikut:<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a. <span style="letter-spacing: -1.0pt;">Latihan Pertama</span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan,
jalan ke depan dengan lentur, tangan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">mengepal,
lengan membentuk siku, lengan kanan ke arah atas, lengan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">kiri ke
arah atas, siku kanan di atas kepalan tangan kiri. <o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
terus melangka posisi tangan sama.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3-4</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Terus melangka
posisi tangan bergantian.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan
langsung dibuka selebar bahu.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 6</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
tutup ke arah kanan, posisi tangan tetap.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 7</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 5 dan 6 tapi gerak kaki ke tengah dan ke<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">b.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Latihan Kedua</span><o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Buka kaki selebar bahu, lutut ditekuk sedikit lengan ke<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">arah depan bersudut 90 </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">jari
tangan mengepal menghadap ke bawah.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : kaki kiri ditekuk ke arah belakang panggul kanan, tangan ditekuk ke
depan dada dengan poros di bahu, tangan di atas tangan <span style="letter-spacing: -1.0pt;">kiri.</span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 2, hanya
posisi kaki dan tang kebalikan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1-4.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-no-proof: yes; mso-themecolor: text1;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_13" o:spid="_x0000_i1027" type="#_x0000_t75" style='width:405pt;
height:184pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image022.png"
o:title=""/>
</v:shape><![endif]--><img height="186" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image023.png" v:shapes="Picture_x0020_13" width="407" /></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c. Latihan Ketiga<o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Pindahkan
berat badan ke kanan, sambil ayun kedua lengan ke kanan sejajar bahu, jari-jari
lurus dan rapat menghadap ke bawah.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Badan
kembali ke tengah, tekuk kedua lutut, lengan ke bawah, jari tangan menghadap ke
paha.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 1, tapi ke arah kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 2<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan5-8</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti
hitungan 1-8.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt; mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_14" o:spid="_x0000_i1026"
type="#_x0000_t75" style='width:414pt;height:178pt;visibility:visible;
mso-wrap-style:square'>
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o:title=""/>
</v:shape><![endif]--><img height="180" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image025.png" v:shapes="Picture_x0020_14" width="416" /></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times;">d. Latihan Keempat<o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">Badan menghadap serong kanan,
berat badan dipindahkan ke kanan sambil kaki kiri ditekuk ke belakang,
mendekati panggul kiri, lengan diayunkan ke atas. jari-jari tangan lurus rapat
telapak tangan <span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">menghadap
ke dalam.</span><o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Badan
kembali ke tengah, tekuk kedua lutut, lengan lempeng ke bawah, jari tangan
menghadap ke paha.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1, tapi
ke arah kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 2<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5-8 </span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">: Seperti hitungan 1-4<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.<span style="letter-spacing: -1.0pt;">Hitungan Kelima</span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan
dibuka selebar bahu lengan ditekuk didepan dada, jari-jar tangan mengepal dan
menghadap ke bawah.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
diayaun, lalu tumit di bawa ke arah depan, menyilang, lengan dorong ke bawah,
jari-jari mengepal dan menghadap ke dalam.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 1<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 2, tapi tumit kanan yang menyilang ke depan kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5-8</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seprti hitungan 1-4<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">K.2.<span style="letter-spacing: -1.0pt;">Senam Irama dengan Alat</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> Senam irama ini jenis senam irama yang
pelaksanaannya menggunakan alat atau perkakas Alat ikut bergerak, selaras
gerakan mengikuti irama dan mudah dipindahkan, sedangkan perkakas tidak ikut bergerak
dan s<span style="letter-spacing: -1.0pt;">ukar dipindahkan.</span> Alat-alat
yang dipakai dalam senam irama adalah sebagai berikut<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.<span style="letter-spacing: -1.0pt;">bola</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b.tongkat<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c.sinpai
dan tali<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d.selendang<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.<span style="letter-spacing: -1.0pt;">bendera dan pita<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">L. <span style="mso-spacerun: yes;"> </span>Senam Artistik Serta Perkembangannya di
Indonesia<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lahirnya senam artistik di
Indonesia yaitu pada saat menjelang pesta olahraga Ganefo I di Jakarta pada tahun
1963, yang mana setiap artistik merupakan salah satu cabang olahraga yang
dipertandingkan, untuk ini perlu dibentuk suatu organisasi yang berfungsi
menyiapkan para pesenamnya. Organisasi ini dibentuk pada tanggal 14 Juli 1963
dengan nama PERSANI (Persatuan Senam Indonesia), atas prakarsa dari tokoh-tokoh
olahraga se-Indonesia yang menangani dan mempunyai keahlian pada cabang
olahraga senam. Promotornya dapat diketengahkan tokoh-tokoh dari daerah seperti
: Jakarta, Jawa Barat, Jawa Tengah, Jawa Timur, Sumatera Utara. Wadah inilah
kemudian telah membina dan menghasilkan atlet-atlet senam yang dapat
ditampilkan dalam Ganefo I dan untuk pertama kalinya pula pesenam-pesenam
Indonesia menghadapi pertandingan Internasional. Kegiatan selanjutnya adalah
mengikut sertakan tim senam dalam rangka Konferensi Asia Afrika I dan dalam
Ganefo Asia, dimana untuk mempersiapkan atlet-atlet Indonesia ini dipanggil
pelatih-pelatih senam dari RRC, maka dengan demikian Indonesia mengalami
kemajuan dalam prestasi olahraga senam. Tetapi sangat disayangkan bahwa harapan
yang mulai tumbuh harus berhenti sementara oleh karena suasana politik yaitu
saat meletusnya G 30 S/PKI, sehingga pelatih-pelatih dari RRC harus
dikembalikan ke negaranya.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Usaha untuk mengejar
ketinggalan ini maka pada tahun 1967 dikirim seorang pelatih Indonesia yaitu :
Sdr. T. J. Purba ke Jerman Timur untuk sekolah khusus pelatih senam artistik
selama 26 bulan. Kemudian sebagai titik tolak yang kedua adalah dimasukkannya
cabang olahraga senam artistik yang pertama kalinya dalam Pekan Olahraga
Nasional (PON VII/1969) di Surabaya, dan kemudian untuk seterusnya dimasukkan
dalam setiap penyelenggaraan PON. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam adalah aktivitas
fisik yang dilakukan baik sebagai cabang olahraga tersendiri maupun sebagai
latihan untuk cabang olahraga lainnya.Berlainan dengan cabang olahraga lain
umumnya yang mengukur hasil aktivitasnya pada obyek tertentu, senam mengacu
pada bentuk gerak yang dikerjakan dengan kombinasi terpadu dan menjelma dari
setiap bagian anggota tubuh dari komponen-komponen kemampuan motorik seperti :
kekuatan, kecepatan, keseimbangan, kelentukan, agilitas dan ketepatan. Dengan
koordinasi yang sesuai dan tata urutan gerak yang selaras akan terbentuk
rangkaian gerak artistik yang menarik.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pada tingkat sekolah atau
yunior pertandingan dapat dibatasi pada nomor-nomor tertentu, biasanya senam
lantai dan kuda-kuda lompat. Pertandingan tingkat Nasional dan Internasional
bagi pria terdiri dari 6 (enam) nomor yakni : senam lantai, kuda-kuda lompat,
kuda-kuda pelana, palang sejajar, palang tunggal, dan gelang-gelang. Sedang
bagi wanita ada 4 (empat) nomor : senam lantai, kuda-kuda lompat, balok
keseimbangan, dan palang bertingkat.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penilaian diberikan oleh 4
(empat) orang wasit yang dipimpin oelh seorang wasit kepala. Setiap peserta
pertandingan harus melakukan 2 (dua) macam rangkaian pada setiap nomor atau
alat, satu rangkaian wajib (yang telah ditentukan terlebih dahulu) dan satu
rangkaian pilihan atau bebas masing-masing. Nilai seseorang adalah rata-rata
dari dua nilai tengah dengan membuang nilai tertinggi dan nilai terendah dari 4
(empat) orang wasit. Pesenam dengan nilai akumulasi tertinggi menjadi juara ke
I dalam kategori serba bisa, tertinggi kedua menjadi juara ke II dan
seterusnya.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Juara regu ditentukan
dengan penjumlahan 5 (lima) nilai terbaik dari 6 (enam) anggota regu dan setiap
alat. 6 (enam) peserta terbaik dari semua atlet turut dalam pertandingan final
pada tiap-tiap atlet dan nilai akhir yaitu rata-rata dari rangkaian
bebas/pilihan dan wajib terdahulu disatukan dengan nilai rangkaian
bebas/pilihan dalam final. Nilai ini menentukan urutan pemenang tiap alat.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Para wasit memberikan
nilai pada waktu bersamaan. Nilai maksimum adalah : 10,000. Hukuman-hukuman
diberikan dengan pengurangan nilai pada pelaksanaan yang salah, penguasaan yang
kurang baik, dibantu orang lain, jatuh dari alat atau melampaui batas waktu.
Selain itu dinilai pula faktor kesulitan gerak dan penampilan estetikanya.
Besar pengurangan nilai adalah persepuluhan. Peraturan penilaian direvisi
setiap 2 (dua) tahun. Semua gerakan mempunyai faktor kesulitan yaitu : A, B dan
yang tersukar adalah C. Rangkaian latihan biasaya terdiri atas sikap-sikap
statis yang memerlukan tenaga yang besar disambung dengan gerakan-gerakan
berirama y agn sesuai. Sementara sejumlah berntuk gerak memerlukan kekuatan
yang lain memerlukan mobilitas atau keterampilan.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Peralatan Senam Artistik</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1.1 Ukuran alat</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Bentuk putera ada 6
(enam) alat :<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Floor exercise (lantai)<br />
Ukuran 12x12 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Pommel horse (kuda-kuda
pelana)<br />
Panjang 1.60 m<br />
Tinggi 1.10 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Rings (gelang-gelang)<br />
Tinggi 2.55 m<br />
Jarak 0.50 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horse vault (kuda-kuda
lompat)<br />
Panjang 1.60 m<br />
Tinggi 1.35 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Parallelbar (palang
sejajar)<br />
Panjang 3.50 m<br />
Jarak 0.48 s/d 0.52 m<br />
Tinggi 1.75 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horizontal bar (palang
tunggal)<br />
Panjang 2.40 m<br />
Tinggi 2.55 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2. Untuk puteri ada 4
(empat) alat :<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horse vault (kuda-kuda
lompat)<br />
Panjang 1.60 m<br />
Tinggi 1.20 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Uneven bars (palang
bertingkat)<br />
Panjang 2.40 m<br />
Tinggi palang bawah 1.50 m<br />
Tinggi palang atas 2.30 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Balance beam (balok
keseimbangan)<br />
Panjang 5.00 m<br />
Tinggi 1.20 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Floor exercise (lantai)<br />
Ukuran 12 x 12 m<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2. Peraturan Umum Senam
Artistik</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2.1. Kejuaraan beregu (Kompetisi I)<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Setiap regu terdiri dari
6 (enam) pesenam putera/puteri.<br />
- Terdiri dari rangkaian wajib dan rangkaian pilihan, pada putera 6 (enam)
alat, puteri 4 (empat) alat.<br />
- Juara beregu (Kompetisi I) adalah regu dengan jumlah nilai terbanyak, dari
jumlah 5 (lima) pesenam<br />
terbaik pada masing-masing alat untuk rangkaian wajib dan rangkaian pilihan.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk putera
adalah : 12 nomor pertandingan x 50 = 600 (wajib dan pilihan) 6 nomor<br />
pertandingan x 50 = 300 (pilihan)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk puteri
adalah : 8 nomor pertandingan x 50 = 400 (wajib dan pilihan) 4 nomor<br />
pertandingan x 50 = 200 (pilihan)<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2.2.Kejuaraan perorangan serba bisa (Kompetisi II)<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Peserta finalis diambil
dari 36 pesenam terbaik dari hasil kompetisi I, atau 1/3 dari jumlah peserta.<br />
- Dibatasi 3 (tiga) pesenam dari tiap negara/daerah<br />
- Hanya melakukan rangkaian pilihan :<br />
* untuk putera 6 (enam) alat<br />
* untuk puteri 4 (empat) alat<br />
- Juara perorangan serba bisa (Kompetisi II) adalah pesenam dengan jumlah nilai
terbanyak dari nilai<br />
rata-rata pada Kompetisi I (wajib & pilihan), ditambah dengan nilai
kompetisi II pada seluruh alat.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk putera
= 120<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk puteri
= 80<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">3. Kejuaraan perorangan per
alat (Kompetisi III)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Peserta finalis diambil
dari 8 (delapan) pesenam terbaik dari hasil kompetisi I pada alat tersebut.<br />
- Dibatasi 2 (dua) pesenam dari tiap negara/daerah, dan hanya 3 (tiga) alat
yang boleh diikuti oleh<br />
seorang pesenam<br />
- Hanya melakukan rangkaian pilihan :<br />
* untuk putera 6 (enam) alat<br />
* untuk puteri 4 (empat) alat<br />
- Juara perorangan per alat (kompetisi III) adalah pesenam dengan jumlah nilai
terbanyak dari nilai<br />
rata-rata pada kompetisi I (wajib dan pilihan) ditambah dengan nilai kompetisi
III pada<br />
masing-masing alat. Nilai maksimum untuk putera maupun puteri = 20.<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">A.</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Putra</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Senam lantai </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">(<span style="mso-bidi-font-weight: bold;">Floor exercise)</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Biasanya merupakan nomor pertama
dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk juga
berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan tenaga
otot yang luar biasa. Senam lantai sangat populer terutama bagi penyelenggaraan
secara massal yang dapat diikuti oleh ribuan peserta bersama-sama.
Gerakan-gerakannya dapat dikerjakan secara seragam dan membentuk
formasi-formasi yagn menarik dan mengesankan.Lantai pertandingan berukuran 12
m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Pria tampil dalam waktu 70 detik.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda pelana (Pommel horse)</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Hanya untuk pria karena
memerlukan tenaga yang kuat dari otot-otot lengan dan bahu. Tinggi punggung
kuda-kuda 1.10 m dari lantai dengan ukuran panjang 1.60 m dan lebar 35 cm
.Pelana yang berbentuk 2 (dua) buah batang melengkung masing-masing mempunyai
ukuran tinggi 12 cm dengan lebar 28 cm. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda lompat (Horse vault)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor ini dianggap paling
sederhana diantara semua nomor yang dipertandingkan. Kuda-kuda dilapisi
kulit seperti alat kutda berpelana, namun tanpa pelana. Untuk pria tinggi
punggu kuda-kuda 1,35 m diukur dari lantai, lompatan pria dikerjakan memanjang
dari belakang ke depan kuda-kuda. Baik pria maupun wanita mengambil
ancang-ancang tidak lebih dari 25 meter. Lepas landas kedua kaki dari papan
pegas berukuran 1.20 x 0.60 m. Ukuran alat untuk kuda lompat ini adalah
panjangnya 1.60 m dan tingginya 1.35 m<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang tunggal (Horizontal bar)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang tunggal merupakan salah
satu alat untuk latihan-latihan yang sangat menawan dalam olahraga senam.
Ayunan dan lingkaran telah membuat jenis latihan ini sangat populer. Tak ada
keharusan menahan keseimbangan dan setiap gerak yang dikerjakan dengan
tergesa-gesa akan memperoleh pengurangan nilai. Alat ini terutama sekali
cocok untuk bentuk-bentuk latihan dengan badan lurus dan pegangan yang kokoh.
Ukuran untuk nomor senam ini adalah panjang 2.40 m dan tinggi 2.55 m.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang sejajar ( Parallel bar)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor senam ini hanya untuk pria
dan dimaksudkan untuk melatih otot-otot lengan yaitu menarik dan menekan. Pada
perkembangannya kemudian dikerjakan juga latihan-latihan ayunan. Keterampilan
sekarang menjadi lebih penting dari pada tenaga dan biasanya pesenam yang
memiliki bahu yang lentuk merupakan pesenam yang baik pada alat ini.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Bentuk latihan yang penting adalah ayunan dari
posisi gantung melalui salto ke posisi tekan karena bentuk ini diperlukan bagi
setiap rangkaian bebas/pilihan. Peserta harus mengerjakan gerakan dengan
melepaskan pegangan tangan keduanya sekaligus. Ukuran untuk palang sejajar
ialah panjang 3.50 m, jarak 0.48 s/d 0.52 m dan tinggi 1.75 m.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Gelang-gelang (Rings)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Gelang-gelang juga adalah salah
satu alat yang latihan-latihannya memerlukan tenaga yang kuat pula hingga hanya
dikerjakan pesenam pria. Dalam satu penampilan seorang pesenam harus
melakukan sikap-sikap statik dan mengerjakan dua kali perubahan posisi ke sikap
tegak tumpu atas tangan yaitu satu kali melalui penggunaan tenaga dan satu kali
memanfaatkan momentum. Pesenam mulai dengan lompat menarik kedua gelang masing-masing
dengan tangannya mengerjakan rangkaian latihan dan mengakhirinya dengan
pendaratan kedua kaki rapat di lantai. Ukuran alat untuk nomor senam ini adalah
tinggi 2.55 m dan Jarak 0.50 m<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">B.</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Putri</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Senam lantai </span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">(<b>Floor exercise)</b><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Biasanya merupakan nomor pertama
dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk juga
berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan tenaga
otot yang luar biasa. Senam lantai sangat populer terutama bagi penyelenggaraan
secara massal yang dapat diikuti oleh ribuan peserta bersama-sama.
Gerakan-gerakannya dapat dikerjakan secara seragam dan membentuk
formasi-formasi yagn menarik dan mengesankan.Lantai pertandingan berukuran 12
m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Wanita tampil dengan diiringi musik 90 detik. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang bertingkat (Uneven bars)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Alat ini khusus untuk wanita
disebut demikian untuk membedakannya dengan palang sejajar meskipun sebenarnya
masih sejajar pula dengan ketinggian yang berbeda. Memang mula-mula wanita
menggunakan alat yang sama seperti pria sampai pada saat menjelang perang dunia
ke II.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Untuk menghindarkan penggunaan
tenaga yang berlebihan bagi wanita kemudian diciptakan latihan-latihan yang
lebih estetik dan dibuat alat yang cocok dengan mengubah palang sejajar menjadi
bertingkat, yang ada di atas 2.30 m dan yang lainnya 1.50 m dari lantai. Ukuran
alatnya adalah dengan panjang 2.40 m, tinggi palang bawah 1.50 m dan tinggi
palang atas 2.30 m.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Balok keseimbangan (Balance beam)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Alat tersebut khusus bagi wanita,
semula hanya untuk keseimbangan namun sekarang sejumlah besar keterampilan
senam lantai dikerjakan pada alat tersebut. Rangkai terdiri atas memutar,
meliuk, keseimbangan, latihan-latihan sambil duduk dan telungkup, langkah
lompat, pembalikan, kesemuanya dalam pola berirama. Balok berukuran panjang 5
meter, lebar 10 cm tebal balok 16 cm dan dipasang pada kaki dengan ketinggian
1.20 meter.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda lompat (Horse vault)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"> <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor ini dianggap paling
sederhana diantara semua nomor yang dipertandingkan. Kuda-kuda dilapisi
kulit seperti alat kutda berpelana, namun tanpa pelana. Untuk pria tinggi
punggu kuda-kuda 1,35 m diukur dari lantai, lompatan pria dikerjakan memanjang
dari belakang ke depan kuda-kuda. Baik pria maupun wanita mengambil
ancang-ancang tidak lebih dari 25 meter. Lepas landas kedua kaki dari papan
pegas berukuran 1.20 x 0.60 m. Ukuran alat untuk putri adalah dengan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.Senam Aerobik<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam
aerobic adalah olahraga untuk peningkatan kesegaran jasmani bukan olahraga
prestasi, akan tetapi olahraga preventif yang dapat dilakukan secara masal.
Pembagian senam aerobic menurut cara melakukan dan music pengiring, yaitu:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">High impact aerobics (Senam aerobic aliran gerakan keras)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Low impact aerobics (senam aerobic aliran gerakan ringan)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Discorobic (kombinasi antara gerakan-gerakan aerobic
aliran keras dan ringan disko)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Rockrobic (kombinasi gerakan-gerakan aerobic dan ringan
serta gerakan-gerakan Rock N’Roll)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Aerobik sport (kombinasi gerakan-gerakan keras dan ringan
serta gerakan-gerakan kalestetik/kelentukan)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tahap-tahap melakukan senam aerobic adalah sebagai berikut:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pemanasan selama 10 menit<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan inti selama 15-20 menit<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; margin-left: 72.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l24 level1 lfo4; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pendinginan/pelemasan selama 5 menit<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.1 Perlengkapan dan
peralatan:<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">gunakan pakaian dari bahan
yang mampu menyerap keringat dengan baik, tidak terlalu ketat dan menyerap
panas tubuh dengan baik, disarankan menggunakan pakaian senam.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Wanita dianjurkan untuk
menggunakan sport bra atau BH olahraga yang memang didesain khusus untuk
aktivitas olahraga sehingga berolahraga menjadi lebih tenang dan nyaman.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gunakan sepatu olahraga
yang cocok untuk jenis cabang olahraga, untuk senam dapat menggunakan tipe
running atau jogging shoes, dengan menggunakan alas kaki yang tebal dan nyaman
yang berfungsi melindungi tulang kaki dan resiko cidera.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gunakan hard dacker atau
wrist band untuk mempercantik penampilan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bawa handuk dan air minum
secukupnya.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.2.Area
atau lapangan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Area yang digunakan untuk pertandingan Aerobic Gymnastics
dengan ukuran panjang minimal 14 meter, lebar lapangan 14 meter dan tinggi
antara 80-140 centimeter. Sedangkan lantai untuk kompetisi harus berukuran
panjang 12 meter.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>M.3. Pemeliharaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pembersihan kaca minimal seminggu sekali, karpet
dibersihkan dengan vaccum cleaner.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.4. Pencahayaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Di pasang lampu dengan tegangan sekitar 250 Watt<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span>M.5. Penilainan dan penampilan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penilaian pada penampilan Aerobic Gymnastics untuk elemen
artistic maksimum 10 point dengan menggunakan kenaikan nilai 0,1 dimana yang
dinilai komposisi dari:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Koreografi dan nilai
maksimum<span style="mso-spacerun: yes;"> </span>4 point yang terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kesesuaian music dengan koreografi (maksimim 1 point).<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Intensitas gerakan (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kreatifitas gerakan (maksimum 2 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pergerakan penguasaan lapangan (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Isi dari Aerobic Gymnastics
dengan nilai maksimum 4 point yang terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuh langkah dasar dan kekhususan isi (maksimum 2 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Transisi dan keterkaitan (linking maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pemanfaatan ruang (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penampilan dengan nilai
maksimum 2 point terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l14 level1 lfo9; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Showmanship(ekspresi) maksimum 1 point.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l14 level1 lfo9; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ketetpatan waktu (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sedangkan untuk elemen execution maksimum 10
point dimana berlaku pengurangan nilai jika terjadi kesalahan-kesalahan, yang
dinilai dalam ini adalah kemampuan tekhnik untuk semua kategori lomba,
sinkronisasi gerak yang dinilai khususnya pada kategori mixed pairs, trio dan
groups.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Elemen difficulty yang dihitung adalah jumlah
elemen yang ditampilkan , 12 elemen pertama yang ditampilkan diberikan nilai
oleh wasit dan juri antara 0,1-1 dan jika lebih dari 12 elemen diberikan
pemotongan nilai (execution). Jadi jika semua elemen memperoleh nilai maksimum
maka memperoleh 12 point. Jarang sekali ada atlet yang mampu memperoleh nilai
semaksimal ini. Element of difficulty adalah pilihan, tetapi pada kejuaraan
internasional tingkat senior, minimal elemen difficulty memiliki nilai 0,3.
Untuk elemen-elemen yang nilainya 0,1 dan 0,2 tidak diperhitungkan sebagai
elemen dan dianggap sebagai koreografi.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">N.
Senam Poco-Poco<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Poco-poco</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"> adalah lagu daerah yang
berasal dari <b style="mso-bidi-font-weight: normal;">Manado</b>. Lagu ini
sejenis dengan <b style="mso-bidi-font-weight: normal;">Sajojo dan Yospan. </b>Kedua
lagu tersebut sangat popular didunia senam yang digemari oleh masyarakat umum
sebagai senam Sajojo dan senam Yospan. Setelah kedua senam tersebut mulai
hilang dari pasaran, kini mulai tumbuh senam baru yaitu senam poco-poco. <b style="mso-bidi-font-weight: normal;">Pengertian senam Poco-poco</b> merupakan
seni menyanyi dan menari khas masyarakat manado, Sulawesi Utara. Oleh karena
berupa nyanyian, kesenian ini mempunyai lirik lagu yang menggunakan bahasa
Manado. Lagu Poco-poco ini memiliki rentak ceria dengan irama seperti cha-cha
dan selalu diiringi dengan gerakan menyerupai senam seperti line dance. Gerakan
senam ini selalu dibawakan secara berkelompok. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam poco-poco ini termasuk salah satu
olahraga yang gerakan dasarnya sangat mudah dan simple, sehingga mudah untuk
dipelajari dan dikembangkan. Dari pengembangan-pengembangan itu muncul
variasi-variasi gerakan namun tidak merubah gerak dasar senam poco-poco itu sendiri.
Bahkan kini mulai ramai dilombakan. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Manfaat</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"> senam poco-poco jika
kalian pernah memperhatikan senam poco-poco, gerakannya tampak sederhana dan
tidak memiliki tingkat kesulitan yang tinggi. Namun, dibalik itu poco-poco yang
dilakukan secara teratur dapat memberikan dampak positif bagi yang
bersangkutan. Berdasarkan penelitian yang dilakukan di Sulawesi Utara,
ditemukan korelasi atau hubungan antara senam poco-poco dengan perbaikan
kolesterol darah. Berikut ini penjelasan detail mengenai manfaat poco-poco:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat menurunkan berat badan. Penurunan berat badan
dikarenakan berkurangnya cairan akibat keringat dank arena pembakaran lemak
yang terjadi didalam tubuh.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat meningkatkan denyut jantung. Peningkatan denyut
jantung menunjukkan bahwa senam poco-poco telah memenuhi kategori senam
aerobic.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat meningkatkan nilai kolesterol baik (HDL)
menunjukkan bahwa poco-poco mampu memobilisasi lemak.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan dasar poco-poco
diambil dari tarian tradisional Maluku bernama Wayase atau Maku-Maku. Sementara
itu, lagu yang mengiringi gerakan diciptakan oleh Arie Sapulette yang berasal
dari Ambon yang kemudian dinyanyikan serta dipopulerkan oleh Yoppy Latul yang
juga berasal dari Ambon.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berikut ini lirik lagu Poco-poco yang iramanya sangat
membuai itu:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Balenggang pata-pata ngana pe goyang pica-pica <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ngana pe bodi poco-poco <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang kita cinta <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang kita sayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang bikin pusing <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ngana bilang kita na sayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Rasa hati ini melayang Jau…uh.. Ci ya….. ci ya <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biar kita ngana pebayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biar na bikin laying-layang Cuma ngana yang kita sayang<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Adapun gerak dasar senam poco-poco adalah:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan melenggang
kesamping kanan dan kiri.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan mencangkul.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Goyangan pinggul.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Supaya tidak ada kerancuan
dalam poco-poco disini akan kita lakukan gerakan poco-poco yang biasa digunakan
secara umum yaitu poco-poco versi instansi dan versi lomba.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Versi instansi<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l41 level1 lfo18; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan dan dua langkah kearah kiri.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 54.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b. Dua langkah serong kesamping kanan/putar
kearah kiri/gesut (pindah arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>2. <span style="mso-spacerun: yes;"> </span>a.
Dua langkah kearah kanan dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit 5-8, gerakan mencangkul<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>d. Ganti arah putar kearah 4 penjuru<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>3.<span style="mso-spacerun: yes;"> </span>a. Dua langkah kearah kanan dan dua langkah
kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4 )<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit 5-7, gerakan twist/ goyang pinggul<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>d.
hit ke-8 gesut sambil putar arah<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b. satu langkah kebelakang serong kanan, satu
langkah kebelakang serong kiri putar 180 ( balik kanan) ulang<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">5.<span style="mso-spacerun: yes;"> </span>a.
Dua langkah kearah kanan dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit ke 5 gerakan mencangkul 3X setelah itu
twist/ goyang<span style="mso-spacerun: yes;"> </span>pinggul pada hit 5-7, hit
ke-8 gesut putar/ putar arah.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kaki kanan mundur 3 hit
kebelakang, hit ke 4 kaki kiri, diangkat hit ke 5 kaki kiri taruh, hit ke-6
kaki kanan tutup, hit ke-7 kaki kanan dibawa kesamping kanan, hit ke-8 kaki
kanan diangkat<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Setelah itu kaki kanan
mundur 3 hit kebelakang pada hit ke-4 kaki kiri diangkat, hit ke 5 letakkan
kaki kiri, gesut kaki kanan, tending 2X kearah bawah pada hit 6-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dengan kaki disilang kebelakang pada hit 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">ulang kea rah kiri hit 2-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bawa kaki kanan kesamping
kanan, kaki kiri kesamping kiri, kaki kanan kedepan dan kaki kiri kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan peralihan kaki kanan serong mundur 2
langkah / serong maju 2 langkah, gesut (putar arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kaki kearah
kanan dengan kaki disilang kedepan hitungan 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ulang kearah kiri pada
hitungan 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cha-cha kanan, cha-cha
kiri, samba tutup<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan peralihan kaki
kanan serong mundur 2 X, maju 2X, gesut (putar arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
pada hitungan 1-4, hitungan 5-8 samba<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l37 level1 lfo21; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">ulangi gerakan kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l37 level1 lfo21; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kaki kanan, tumit jinjit
tending 2X mundur kearah belakang 2X, ulang maju kedepan 2X<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. dua langkah kearah kanan
dan kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b.kaki kiri mundur kebelakang 3 hitungan, hitungan ke-4
angkat kaki kiri, hitungan 5-8 bawa putar dengan kaki kanan diangkat terus
putar balik dengan kaki kiri, diangkat pada hitungan 1-4, setelah itu hitungan
ke 5-8 gerakan mencangkul 1X<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">c. Goyang pinggul / twist pada hitungan 3-4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">d. Gerakan peralihan serong maju 2X, serong mundur 2X,
gesut.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">O.
Senam Lansia<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam lansia yang dibuat oleh kantor Menteri
Negara Pemuda dan Olahraga merupakan upaya peningkatan kesegaran jasmani
kelompok lansia yang jumlahnya semakin bertambah, sehingga perlu kiranya
diberdayakan dan dilaksanakan secara benar, teratur, da terukur. Adapun bentuk
latihan senam lansia ( Menpora, 2000) Sebagai berikut:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">O.1.
Sikap Permulaan dan Pemanasan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: menyiapkan diri secara psikologi
untuk melaksanakan senam lansia.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>#Sikap permulaan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berdiri tegak.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">mengambil napas dengan
mengangkat kedua lengan berbentuk huruf V<o:p></o:p></span></div>
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<br /></div>
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<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">latihan
1<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan hitungan 4X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
2<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan maju, mundur, gerakan kepala menenggok
kesamping, memiringkan kepala, menundukkan kepala 8 X 8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
3<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkahkan satu langkah kesamping dengan
menggerakkan bahu 8x8<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
4 <o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dorong tumit kanan kedepan bergantian dengan
tumit kiri, angkat kai, tekuk lengan 8X8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
5<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan jalan ditempat
hitungan 8X8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
6<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan peregangan dinamis dan statis
hitungan 8X8<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#
Gerakan inti<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dimulai dengan gerakan peralihan:
Jalan, tepuk dan goyang tangan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan maju dan mundur
melatih koordinasi lengan dan tungkai 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kesamping dengan
mengayun lengankedepan, menguatkan otot lengan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kesamping dengan
mengayun lengan kesamping, menguatkan lengan atas dan bawah, 2X8 hitungan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki bertumpu pada tumit,
tekuk lengan koordinasi gerakan kaki dengan lengan 2X8 hitungan <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mendorong kaki kebelakang
dengan lengan kebelakang 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan mendorong kesamping
dengan lengan mendorong keatas, 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat lutut kedepan
dengan tangan lurus keatas, koordinasi dan menguatkan otot tungkai, 2X8
hitungan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat kaki dengan
tangan menggulung 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat kaki kedepan
serong dengan tangan tekuk lurus 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan mambo 1X8 hitungan, melangkah
kesamping 2 langkah kekanan tangan diayun kesamping 1X8 hitungan, gerakan
sebaliknya juga sama 2X8 hitungan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#
Gerakan pendinginan<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan
mengangkat lengan bergantian 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan
mengangkat lengan keduanya 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Buka kaki kanan, tekuk
lutut kanan sambil mengangkat tangan kanan keatas, tangan kiri disamping badan
2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki terbuka, tekuk letut
kanan sambil mengangkat tangan kanan keatas melalui samping, tangan kiri
disamping badan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dan
statis dengan memutar badan dan memindahkan kedua ujung kaki 4X8 hitungan ke
kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan pernapasan dengan membuka kaki selebar
bahu tangan mendorong kesamping kanan dan kiri 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan dengan
lutut ditekuk tangan mendorong kebawah 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan dengan
lutut ditekuk dan tangan mendorong kedepan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan kaki
terbuka selebar bahu tangan diangkat keatas membentuk hutuf V 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">P.
Senam Osteoporosis<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Salam pembuka</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sikap tubuh: Berdiri dalam posisi yang baik, kedua kaki
saling mendekat, lengan kesamping badan, telapak tangan saling menekan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 1<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat hitungan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 2<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dengan kepala hitungan 4X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 3<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan bahu hitungan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 4<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan siku dan tangan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 5 <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan kaki dan tangan langkah tunggal kesamping
bergantian tangan diayun kedepan dan kesamping<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 6<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pinggul dan pergelangan tangan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 7<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan lutut dan otot biceps serta jari-jari<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Latihan Peregangan<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan
meluruskan lengan 3X8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan
tangan kesamping dan ditekuk 2X8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat lengan
diluruskan dengan badan diliukkan sedikit kekanan dan kekiri</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki kanan dibuka ke
samping</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">e.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kedua kaki pada posisi
terbuka</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">f.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lutut kanan ditekuk lengan
keatas</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">g.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lutut kanan ditekuk lengan
direntangkan</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">h.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan otot betis
dengan kaki kedepan salah Satu</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">i.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ambil nafas dari hidung
lepas dari mulut</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Latihan Inti 1<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan sisipan jalan
ditempat dengan kedua lengan digerakkan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Langkah tunggal jari tangan
mengepal dan langkah ganda<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kedepan 4 langkah
dan mundur 4 langkah<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan tumit kedepan
bergantian dan tumit kesamping<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">e.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dan langkah diagonal 4
langkah dan mundur 4 langkah<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Latihan Inti 2<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan sisipan badan tegak
bahu diputar kebelakang dan kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan tangan bergantian
ditekuk perkenaan otot biceps 2X8 A,B,C,D<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan menguatkan otot
triceps A,B,C,D<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan menghadap kedepan
dengan kaki terbuka A,B,C,D<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Q. Senam Pramuka<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam pramuka menurut kwarnas (2002) adalah sebagai
berikut:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Sikap Permulaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berdiri tegak menghadap kedepan dengan sikap:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tubuh merupakan satu garis
tegak lurus dengan lantai mulai dari batu, pinggul, lutut dan mata kaki.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tumit rapat, kedua telapak
kaki membentuk sudut selebar satu kepalan tangan masing-masing<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pandang lurus kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kedua lengan lurus disisi
tubuh, telapak tangan menghadap kedalam dan jari-jri tangan rapat menempel ke
paha<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sikap diatas merupakan sikap permulaan untuk
setiap melakukan senam pramuka.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Pemanasan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
1<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Jalan ditempat<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menyiapkan kondisi secara fisiologis maupun psikologis,
agar dapat melaksanakan latihan senam pramuka dengan baik dan benar.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menaikkan atau meningkatkan suhu tubuh secara bertahap<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meningkatkan kordinasi otot dan persendian<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengurangi resiko cidera<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Memenuhi keinginan bergerak.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
2<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : kepala<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l16 level1 lfo31; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
leher bagian belakang<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l16 level1 lfo31; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
bagian samping<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 6X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
3<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: bahu<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l36 level1 lfo32; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l36 level1 lfo32; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melaksanakan gerakan bahu<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
4<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: lengan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melenturkan sendi dengan otot tangan dan punggung
atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
5<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Lengan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<span style="mso-spacerun: yes;">
</span>Merenggangkan sendi dengan otot tangan dan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
6<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: lengan, bahu, dada, tungkai<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Merenggangkan otot lengan, bahu, dada, dan
tungkai<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
7<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l12 level1 lfo33; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l12 level1 lfo33; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
8<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peragaan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l48 level1 lfo34; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l48 level1 lfo34; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
9<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Perenggangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l45 level1 lfo35; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sis tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l45 level1 lfo35; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
10<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Perenggangan dinamis dan statis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan : <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l34 level1 lfo36; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot lengan,
sisi tubuh dan tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l34 level1 lfo36; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tungkai.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>#Gerakan Peralihan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan:<span style="mso-spacerun: yes;"> </span>Jalan
tepuk tangan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Mempersiapkan sikap badan untuk melakukan gerakan
berikut<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span># Gerakan Inti<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan I<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Meluruskan dan menekuk lengan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l35 level1 lfo37; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menguatkan otot dada,
punggung / lengan bagian belakang.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l35 level1 lfo37; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Koordinasi gerakan lengan
dengan tungkai, dengan gerakan frontal dan lateral.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 Hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan II<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Mengayunkan lengan dan mengangkat kaki<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian otot dan
bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meluaskan gerakan bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih kelincahan kaki<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan III<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Lompatan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l15 level1 lfo39; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih kelincahan gerakan
terutama otot kaki<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l15 level1 lfo39; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meningkatkan stamina / daya
tahan tubuh<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan IV<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Membuat arah<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melatih kelincahan kaki dan tangan serta mengenal
arah gerak<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan V<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Mambo (cha-cha)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melatih koordinasi kaki dan tangan dengan
gerakan-gerakan yang ringan <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>#Pendinginan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan I<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : Peregangan dinamis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan : <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l25 level1 lfo40; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l25 level1 lfo40; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan II<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l40 level1 lfo41; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l40 level1 lfo41; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan III<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l21 level1 lfo42; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l21 level1 lfo42; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan IV<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l30 level1 lfo43; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan otot-otot lengan, bahu, sisi
tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l30 level1 lfo43; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan, punggung atas, paha depan dan
belakang serta betis.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan V<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : Peregangan dinamis otot samping badan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan :<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot lengan,
leher, sisi tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tungkai<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 6X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan VI<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Pernafasan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Pemulihan kembali keadaan tubuh baik secara
fisiologis maupun psikologis, agar dapat melakukan tugas selanjutnya dengan
baik dan bagus.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X4 hitungan<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">R.
Senam Hamil<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Senam hamil
tentu saja banyak memiliki manfaat bagi ibu yang sedang mengandung. Namun
demikian perlu kita ketahui sayarat apa saja yang perhatikan sebelum mengukuti
senam hamil, kapan waktu yang tetap intuk melaksanakannya, kapan senam harus
dihentikan, dan kontraindikasi senam hamil yang akan kita bahas disini.<b>Syarat
Mengikuti Senam Hamil</b>Ada beberapa syarat yang harus diperhatikan oleh ibu
hamil sebelum mengikuti senam hamil. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Menurut
Mochtar (1998), syarat tersebut antara lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Telah
dilakukan pemeriksaan kesehatan dan kehamilan oleh dokter atau bidan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Latihan
dilakukan setelah kehamilan mencapai 22 minggu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Latihan
dilakukan secara teratur dan disiplin, dalam batas kemampuan fisik ibu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">4. Sebaiknya
latihan dilakukan di rumah sakit atau klinik bersalin dibawah pimpinan
instruktur senam hamil.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Waktu
Pelaksanaan Senam Hamil</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Senam hamil dianjurkan
dilakukan ketika janin dalam kandungan telah berusia lebih dari 3 bulan, karena
sebelum usia kandungan menginjak 3 bulan penlekatan janin di dalam uterus belum
terlalu kuat. Hal ini dimaksudkan untuk menghindari resiko abortus (Kushartanti
dkk, 2004).<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Tanda dan
Gejala Senam Hamil Harus Dihentikan</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Menurut Hening
(1992), ada beberapa tanda dan gejala senam hamil harus dihentikan, antara
lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Timbul rasa nyeri, terutama nyeri dada, nyeri kepala dan nyeri
<span style="mso-spacerun: yes;"> </span>pada persendian.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Kontraksi
rahim yang lebih sering (interval <20 menit).<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Perdarahan
pervaginam, keluarnya cairan ketuban.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">4. Nafas
pendek yang berlebihan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">5. Denyut
jantung yang meningkat (> 140 x/menit).<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">6. Mual
dan muntah yang menetap.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">7. Kesulitan
jalan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">8. Pembengkakan
yang menyeluruh.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">9. Aktifitas
janin yang berkurang.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Kontra
Indikasi Senam Hamil</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Ada beberapa kontra indikasi
senam hamil yang harus diperhatikan, antara lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Kontra
Indikasi Absolute atau MutlakBila seorang wanita hamil mempunyai penyakit
jantung, penyakit paru, serviks inkompeten, kehamilan kembar, riwayat
perdarahan, pervaginam pada trimester II dan III, kelainan letak plasenta,
seperti plasenta previa, preeklamsi maupun hipertensi.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Kontra
Indikasi RelativeBila seorang ibu hamil menderita anemia berat, irama jantung
tidak teratur, paru bronchitis kronis, riwayat DM, obesitas, terlalu kurus,
penyakit dengan riwayat operasi tulang ortopedi, dan perokok berat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Segera
menghentikan senam hamilBila terjadi gejala perdarahan pervaginam, sesak saat
senam, sakit kepala, nyeri dada, nyeri otot, gejala kelahiran premature,
penurunan gerakan bayi intra uterin (Adi Wiyono, 2004).
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Nah..gimana
sekarang sudah jelas kan kapan kita harus mulai mengikuti senam hamil, kapan
harus berhenti, syarat dan kontraindikasinya ? Bagi yang ibu hamil yang ingin
mengikuti senam hamil perhatikan uraian diatas. Pastikan kondisi kehamilan Anda
memenuhi syarat untuk mengikuti senam hamil sebelum melaksanakannya. Apabila
Anda ragu Anda bisa berkonsultasi terlebih dulu pada Dokter atau pun Bidan
Anda. Selamat mencoba dan rasakan manfaatnya. Ibu sehat bayi pun sehat dan
selamat.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Setiap wanita yang sedang hamil pasti menginginkan janin yang dikandungnya
tumbuh sehat dan ketika persalinan, prosesnya berjalan lancar. Semua keinginan
tersebut bisa diwujudkan jika selama masa hamil wanita yang mengandung menjaga
tubuhnya agar selalu sehat dan bugar. Cara yang bisa dilakukan salah satunya
dengan melakukan senam ibu hamil. <o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Gerakan senam ibu hamil yang bisa dilakukan seperti:<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Duduk sila dengan
menegakkan punggung, letakkan tangan di atas kaki seperti orang yang sedang
bersemedi. Duduk dalam posisi ini untuk beberapa saat dengan mengatur
pernafasan. Gerakan ini bisa dilakukan di atas matras, karpet, tikar, atau alas
untuk duduk yang lembut lainnya.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Duduk di atas alas
lembut (matras, karpet, dll) dengan merenggangkan kedua kaki lurus ke depan.
Lalu condongkan tubuh ke belakang dan bertumpu pada siku lengan yang diletakan
di lantai. Lakukan gerakkan telapak kaki dengan menegakkan lalu mengarahkannya
ke bawah hingga posisinya lurus dengan lutut. Gerakkan lainnya yaitu
menggerakkan telapak kaki ke samping, lalu tegakkan lurus, ke samping lagi,
ulangi gerakan ini sampai merasa cukup.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Berada dalam
posisi tidur dengan satu bantal meyangga kepala, lalu angkat kedua lutut kaki
menjadi seperti posisi melahirkan. Tarik nafas sedalam-dalamnya lewat mulut,
tahan, dan mengejan atau ngeden (seperti saat sedang buang air besar). Jika
merasa nafas sudah mau habis, keluarkan lalu tarik nafas kembali, dan ulangi
proses ini.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">#Manfaat-manfaat dari gerakan
diatas:<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Melemaskan
otot-oto tubuh dan melancarkan peredara darah<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Tubuh merasa
lebih rileks, segar dan bugar<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Mempermudah
persalinan dan menjaga kesehatan janin<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">#Tujuan Senam Hamil</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Mochtar (1998) membatasi tujuan senam hamil menjadi tujuan
secara umum dan khusus, tujuan tersebut dijabarkan sebagai berikut :<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Tujuan umum</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"> senam hamil adalah melalui latihan senam hamil yang
teratur dapat dijaga kondisi otot-otot dan persendian yang berperan dalam
mekanisme persalinan, mempertinggi kesehatan fisik dan psikis serta kepercayaan
pada diri sendiri dan penolong dalam menghadapi persalinan dan membimbing
wanita menuju suatu persalinan yang fisiologis.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Tujuan khusus</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"> senam hamil adalah memperkuat dan mempertahankan
elastisitas otot-otot dinding perut, otot-otot dasar panggul, ligamen dan
jaringan serta fasia yang berperan dalam mekanisme persalinan, melenturkan
persendian-persendian yang berhubungan dengan proses persalinan, membentuk
sikap tubuh yang prima sehingga dapat membantu mengatasi keluhan-keluhan, letak
janin dan mengurangi sesak napas, menguasai teknik-teknik pernapasan dalam
persalinan dan dapat mengatur diri pada ketenangan.<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">#Manfaat Senam Hamil</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Esisenberg (1996) membagi senam hamil menjadi empat tahap dimana
setiap tahapnya mempunyai manfaat tersendiri bagi ibu hamil. Tahap dan manfaat
senam hamil yaitu:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Senam Aerobik<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Merupakan aktifitas senam berirama, berulang dan cukup
melelahkan, dan gerakan yang disarankan untuk ibu hamil adalah jalan-jalan.
Manfaat dari senam aerobik ini adalah meningkatkan kebutuhan oksigen dalam
otot, merangsang paru-paru dan jantung juga kegiatan otot dan sendi, secara
umum menghasilkan perubahan pada keseluruhan tubuh terutama kemampuan untuk
memproses dan menggunakan oksigen, meningkatkan peredaran darah, meningkatkan
kebugaran dan kekuatan otot, meredakan sakit punggung dan sembelit, memperlancar
persalinan, membakar kalori (membuat ibu dapat lebih banyak makan makanan
sehat), mengurangi keletiham dan menjadikan bentuk tubuh yang baik setelah
persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kalestenik<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Latihan berupa gerakan-gerakan senam ringan berirama yang dapat
membugarkan dan mengembangkan otot-otot serta dapat memperbaiki bentuk postur
tubuh. Manfaatnya adalah meredakan sakit punggung dan meningkatkan kesiapan
fisik dan mental terutama mempersiapkan tubuh dalam menghadapi persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Relaksasi<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Merupakan latihan pernapasan dan pemusatan perhatian. Latihan
ini bisa dikombinasikan dengan katihan kalistenik. Manfaatnya adalah
menenangkan pikiran dan tubuh, membantu ibu menyimpan energi untuk ibu agar
siap menghadapi persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kebugaran Panggul (biasa disebut
kegel)<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Manfaat dari latihan ini adalah menguatkan otot-otot vagina dan
sekitarnya (perinial) sebagai kesiapan untuk persalinan, mempersiapkan diri
baik fisik maupun mental.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Dalam perkembangannya, senam hamil banyak menimbulkan
kontroversi. Hal ini disebabkan dalam kalangan masyarakat dahulu (dan mungkin
masih, ada sampai sekarang) yang terjebak mitos bahwa seorang ibu hamil tidak
boleh bekerja, tidak boleh banyak bepergian, tidak boleh makan ikan dan masih
banyak “tidak boleh” yang lain .<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Hal ini tentunya akan sangat merugikan mengingat besarnya
manfaat senam hamil jika diterapkan pada semua ibu hamil agar kehamilan dan
persalinannya dapat berjalan secara fisiologis. Untuk menciptakan kondisi
tersebut sangat dibutuhkan peningkatan pengetahuan ibu hamil. Dengan meningkatnya
pengetahuan ibu hamil maka ibu akan semakin merasakan pentingnya senam hamil
bagi kesehatan diri dan janinnya. Munculnya kesadaran ini akan memberikan
dampak pada ibu untuk dapat melaksanakan secara teratur.<o:p></o:p></span></div>
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<span style="color: white; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Century Gothic";">May 31, 2012<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Century Gothic"; mso-themecolor: text1;">#Manfaat
Senam Hamil pada Saat Masa Kehamilan dan Masa Persalinan<o:p></o:p></span></b></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Banyak calon ibu yang sedang mengandung tidak mengerti benar apa
sebenarnya senam hamil itu, serta manfaat apa yang didapatkan dari melakukan
senam hamil. Senam hamil adalah melakukan gerakan-gerakan yang khusus yang ditujukan
untuk ibu yang sedang hamil dan aman untuk janin, senam ini secara umum
bertujuan untuk mempersiapkan ibu baik secara fisik maupun mental dalam
menghadapi masa persalinan.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Karena besarnya manfaat dari mengikuti senam hamil ini, maka
tidak heran banyak rumah sakit dan klinik bersalin yang menawarkan program
senam hamil bagi ibu-ibu yang sedang mengandung. Sebenarnya manfaat apa yang
didapat ibu hamil saat mengikuti program senam untuk ibu hamil ini? Pada garis
besarnya ada dua manfaat yang akan dirasakan ibu hamil, yaitu manfaat pada masa
kehamilan, dan kedua manfaat saat persalinan nanti.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berikut manfaat dari senam hamil
pada masa kehamilan:<o:p></o:p></span></b></div>
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<br /></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Mengurangi
keluhan-keluhan fisik saat kehamilan</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;"><span style="mso-tab-count: 2;"> </span>Perubahan-perubahan fisik yang terjadi
saat masa kehamilan seiring bertambahnya usia janin, seperti perut yang semakin
membesar secara langsung akan memberi beban kepada tubuh sebagai penopangnya,
sehingga tak jarang ibu hamil merasakan sakit pada pinggang, sakit pada
punggung, bengkak pada bagian kaki, munculnya varises, dan merasakan kelelahan
yang berlebihan. Semua keluhan tersebut dapat diatasi dengan melakukan senam
hamil secara rutin.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memperkuat
keelastisan otot perut</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Saat janin
makin membesar, diikuti pula membesarnya perut, kurangnya keelastisan otot-otot
seputar bagian perut sering menimbulkan nyeri pada bagian bokong, daerah perut
bagian bawah, sampai susah buang air besar yang bisa berdampak pada munculnya
wasir. Senam yang dilakukan saat hamil dapat membantu ibu hamil untuk
memperkuat keelastisan otot-otot di seputar perut.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Nah, apa pula dampak baiknya senam hamil ini saat masa
persalinan kelak? Selain bertujuan mengurangi keluhan-keluhan dan nyeri selama
masa kehamilan, ternyata senam hamil ini<a href="http://artikelkesehatanwanita.com/wp-content/uploads/2012/05/manfaat-senam-hamil.jpg"><span style="color: #c83647; text-decoration: none; text-underline: none;"><o:p></o:p></span></a></span></div>
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<span style="color: #c83647; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia; mso-no-proof: yes;"><a href="http://artikelkesehatanwanita.com/wp-content/uploads/2012/05/manfaat-senam-hamil.jpg"><span style="color: #c83647; text-decoration: none; text-underline: none;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_2" o:spid="_x0000_i1025" type="#_x0000_t75" style='width:150pt;
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<v:imagedata src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image028.jpg"
o:title=""/>
</v:shape><![endif]--><img alt="CREATOR: gd-jpeg v1.0 (using IJG JPEG v62), quality = 90" border="0" height="152" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image029.jpg" v:shapes="Picture_x0020_2" width="152" /></span><span style="color: #c83647; mso-no-proof: no; text-decoration: none; text-underline: none;"><o:p></o:p></span></a></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">sangat memberikan manfaat saat masa-masa persalinan. Apa saja
manfaatnya?<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berikut manfaat melakukan senam
hamil pada masa persalinan:<o:p></o:p></span></b></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memberikan
latihan tentang penguasaan teknik pernafasan yang baik dan benar saat
persalinan.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Teknik ini
sangat berguna ketika sang ibu menghadapi momen persalinan yang memerlukan
oksigen untuk memperlancar proses persalinannya, semakin baik teknik
pernafasannya, semakin cepat pula proses persalinannya.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Mempermudah
proses persalinan.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Gerakan-gerakan
pada senam hamil juga bertujuan untuk melatih otot-otot tubuh untuk memudahkan
proses persalinan kelak. Sehingga diharapkan tidak mengalami kesulitan saat
melahirkan.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memberikan latihan
relaksasi.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Tidak hanya manfaat secara
fisik, tetapi juga mental, di sinilah pentingnya latihan relaksasi agar calon
ibu tidak tegang dalam menghadapi masa-masa persalinan.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Begitu besarnya manfaat senam hamil ini, sehingga tidak ada
salahnya anda segera mengikuti program senam hamil ini.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">#Pengaruh Senam Hamil Terhadap Lama
Persalinan Kala II Pada Ibu Primigravida di Wilayah Kerja Puskesmas XX<o:p></o:p></span></b></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">
Senam hamil amat dianjurkan pada wanita hamil agar saat
melahirkan tiba dapat dijalani lebih mulus. Salah satu senam hamil yang banyak
diperbicangkan adalah metode Pilates. Menurut Joseph Pilates, pencipta 34
gerakan dasar senam hamil sejak tahun 1920, terdapat 8 prinsip utama
didalamnya, meliputi konsentrasi, pernapasan, pemusatan gerakan, kontrol
gerakan, posisi dalam melakukan gerakan dan isolasi terhadap otot yang dilatih.
Melalui senam hamil serta latihan untuk mengkoordinasikan semua kekuatan saat
persalinan diharapkan secara normal, tidak terlalu takut, akan mengurangi rasa
sakit dan mempunyai kepercayaan diri yang tetap mantap.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Selain
itu, ada tiga hal yang mempengaruhi proses persalinan yaitu tenaga, jalan lahir
dan janin. Sampai saat ini yang dapat dimanipulasi/dikendalikan adalah
masalah tenaga atau <i>power</i>, yaitu ditingkatkan dengan senam hamil. Senam
hamil merupakan suatu program latihan bagi ibu hamil sehat untuk mempersiapkan
kondisi fisik ibu dengan menjaga kondisi otot-otot dan persendian yang berperan
dalam proses persalinan, serta mempersiapkan kondisi psikis ibu terutama
menumbuhkan kepercayaan diri dalam menghadapi persalinan. Senam hamil memberi
manfaat terhadap komponen biomotorik otot yang dilatih, dan juga dapat
meningkatkan daya tahan kardiorespirasi dengan meningkatkan konsumsi oksigen. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Senam
atau latihan selama kehamilan memberikan efek positif terhadap pembukaan
serviks dan aktivitas uterus yang terkoodinasi saat persalinan, juga ditemukan
secara bermakna <i>onset</i> persalinan yang lebih awal dan lama persalinan
yang lebih singkat dibandingkan dengan yang tidak melanjutkan senam hamil. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Penemuan
ini juga didukung oleh Artal dalam penelitian mereka mendapatkan hasil bahwa
lama persalinan lebih singkat pada wanita yang melakukan senam selama
kehamilannya dibandingkan dengan yang tidak melakukan senam. Menurut hasil
penelitian Sofoewan di Yogyakarta disebutkan ia telah meneliti 100 wanita
primigravida, didapatkan bahwa kejadian partus lama lebih kecil secara
bermakna (<i>p</i>=0,031) di kalangan wanita hamil yang melakukan senam hamil
dan juga lama persalinan kala II-nya juga secara bermakna lebih singkat dari
pada yang tidak melakukan senam hamil. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Pada
dasarnya bidan menganjurkan kepada ibu-ibu hamil untuk melakukan
aktifitas sehari-hari seperti : mengepel lantai, menyapu, dan mencuci. Ini
dilakukan dengan tujuan agar melatih otot-otot agar lebih rileks, serta ibu
dapat mengatur pernapasannya. Seiring dengan perkembangan zaman, konsep
tradisional ini telah disempurnakan dengan gerakan-gerakan yang lebih teratur,
terarah dan sistematis, berupa senam hamil sehingga manfaatnya pun lebih terarah
dan jelas pada setiap gerakannya.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berdasarkan
hal tersebut di atas diperlukan solusi dan pemecahan masalah tentang partus
lama pada kala II, dengan mencoba meningkatkan kualitas Asuhan Maternitas dan
Gerakan Sayang Ibu (GSI) dengan mengadakan kegiatan yang dapat membantu
kelancaran proses persalinan yaitu senam hamil. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam hamil dimulai pada umur kehamilan
setelah 22 minggu. Senam hamil ditujukan bagi ibu hamil tanpa kelainan atau
tidak terdapat penyakit yang menyertai kehamilan, yaitu penyakit jantung,
ginjal, dan penyulit dalam kehamilan (hamil dengan perdarahan, kelainan letak,
dan kehamilan yang disertai dengan anemia).
Minum yang cukup sebelum, selama,
dan setelah melakukan senam adalah sangat penting, wanita hendaknya
mengkonsumsi 1 sampai 2 liter air dalam sehari. Sebelum melakukan gerakan senam
lakukan dulu gerakan pemanasan sehingga peredaran darah dalam tubuh akan meningkat
dan oksigen yang diangkut ke otot-otot dan jaringan tubuh bertambah banyak,
serta dapat mengurangi kemungkinan terjadinya kejang/luka karena telah
disiapkan sebelumnya untuk melakukan gerakan yang lebih aktif.
Hindari senam
jika sudah terjadi perdarahan, ancaman persalinan kurang bulan, servik yang
tidak kuat (kompeten) pertumbuhan lambat intrauterine dan demam.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Cara Latihan Senam Hamil
1.Latihan
pendahuluan
Tujuan latihan pendahuluan ini adalah untuk mengetahui daya
kontraksi otot-otot tubuh, luas gerakan persendian, dan mengurangi serta
menghilangkan nyeri dan kekakuan tubuh.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Latihan 1 :
<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-
Sikap duduk tegak bersandar ditopang kedua tangan, kedua tungkai kaki
diluruskan dan dibuka sedikit, seluruh tubuh lemas dan rilaks.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kiri jauh ke depan, kaki kanan jauh ke belakang lalu sebaliknya
gerakan
kaki kanan jauh ke depan, kaki kiri jauh ke belakang. Lakukan masing
masing 8
kali.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kanan dan kiri sama-sama jauh ke depan dan ke belakang
-Gerakkan kaki
kanan dan kiri bersama-sama kekanan dan kekiri
.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kanan dan kiri bersama-sama kearah dalam sampai ujung jari
menyentuh
lantai, lalu gerakkan kedua kaki ke arah luar.
-Putarkan kedua kaki
bersama-sama ke kanan dan kekiri masing-masing 4 kali.
-Angkat kedua lutut
tanpa menggeser kedua tumit dan bokong, tekankan kedua
tungkai kaki ke lantai
sambil mengerutkan otot dubur, lalu tarik otot-otot perut
sebelah atas simfisis
ke dalam (kempiskan perut) kemudian relaks kembali.
Lakukan sebanyak 8 kali.
<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Latihan 2:
<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> duduk tegak, kedua tungkai kaki lurus
dan rapat.
<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> : letakkan tungkai kanan diatas
tungkai kiri, kemudian tekan tungkai kiri dengan kekuatan seluruh tungkai kanan
sambil mengempeskan dinding perut bagian atas dan mengerutkan liang dubur
selama beberapa saat, kemudian istirahat. Ulangi gerakan ini dengan tungkai
kiri diatas tungkai kanan. Lakukan gerakan-gerakan tersebut masing-masing 8
kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c). Latihan 3:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: duduk tegak, kedua tungkai kaki lurus,
rapat daan rileks
.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">:
-Angkat tungkai kanan ke atas, lalu
letakkan kembali; angkat tungkai kiri keatas,
lalu letakkan kembali; lakukan
hal ini berganti-ganti sebanyak 8 kali.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Lakukan
pula latihan seperti diatas dalam posisi berbaring telentang, kedua
tungkai
kaki lurus; angkat kedua tungkai bersama-sama, kedua lutut jangan
ditekuk;
kemudian turunkan kembali perlahan-lahan. Lakukan gerakan ini
sebanyak 8
kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">d). Latihan 4:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: duduk bersila, badan tegak, kedua tangan
diatas bahu, kedua lengan di samping badan.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">:
-Tekan samping payudara dengan sisi
lengan atas
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Lalu
putarkan kedua lengan tersebut kedepan, keatas samping telinga
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Teruskan
sampai ke belakang dan akhirnya kembali ke sikap semula.
Lakukan
gerakan-gerakan diatas sebanyak 8 kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">e<b style="mso-bidi-font-weight: normal;">). Latihan 5 :
</b><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: berbaring telentang kedua lengan disamping
badan dan kedua lutut ditekuk.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> Angkat pinggul sampai badan dan kedua
tungkai atas membentuk sudut dengan lantai yang ditahan oleh kedua kaki dan
bahu. Turunkan pelan-pelan. Lakukan sebanyak 8 kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">f). Latihan 6:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> berbaringlah telentang, kedua tungkai
lurus, kedua lengan berada disamping badan, keseluruhan badan rilaks.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> panjangkan tungkai kanan dengan
menarik tungkai kiri mendekati bahu kiri, lalu kembali pada posisi semula.
Ingat kedua lutut tidak boleh ditekuk (dibengkokkan). Keadaan dan gerakan
serupa dilakukan sebaliknya untuk tungkai kiri. Setiap gerakan dilakukan
masing-masing 2 kali. Latihan ini diulangi sebanyak 8 kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">g). Latihan 7:
<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Panggul diputar ke kanan dan ke kiri
masing-masing empat kali. Gerakan panggul kekiri yang dilakukan sebagai berikut:
tekankan pinggang ke lantai sambil mengempiskan perut dan mengerutkan otot
dubur, gerakkan panggul ke kanan, angkat pinggang, gerakkan panggul kekiri dan
seterusnya.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Cara-cara latihan pendahuluan diatas
dilakukan beberapa hari sampai wanita hamil ini dapat menjalankan
latihan-latihan inti.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2.Latihan Inti
Klasifikasi dan tujuan dari
latihan ini adalah:
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a. Latihan pembentukan sikap tubuh
Untuk
mendapatkan sikap tubuh yang baik selama hamil, karena sikap tubuh yang baik
menyebabkan tulang panggul naik, sehingga janin berada dalam kedudukan normal.
Sedangkan sikap tubuh yang tidak baik akan menyebabkan tulang panggul turun,
sehingga kedudukan janin kurang baik.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b. Latihan kontraksi dan relaksasi
Untuk
memperoleh sikap tubuh dan mengatur relaksasi pada waktu yang diperlukan.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Untuk melatih berbagai
teknik pernafasan supaya dapat dipergunakan pada waktunya sesuai
kebutuhan.
Syarat guna mendapatkan pernafasan yang sempurna adalah relaksasi
seluruh tubuh, berkonsentrasi, dan untuk melemaskan otot-otot dinding perut dan
pernafasan maka kedua lutut harus ditekuk.
Selama kehamilan bentuk-bentuk
latihan ini dilakukan secara terpadu dan cara latihannya dibagi menurut umur
kahamilan, yaitu latihan pada kehamilan minggu ke-22-25; 26-30; 31-34 dan
minggu 35 ke atas.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Minggu ke 22-25
1. Latihan pembentukan sikap
tubuh
Sikap: berbaring terlentang, kedua lutut ditekuk, kedua lengan di samping
badan dan santai (rilaks)
Latihan: angkat pinggang sampai badan membentuk
lengkungan. Lalu tekankan pinggang ke lantai sambil mengempiskan perut, serta
kerutkan otot-otot dubur. Lakukan berulang kali (8-10 kali).
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l17 level1 lfo44; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi relaksasi
Sikap:
berbaring telentang, kedua lengan disamping badan, kedua kaki ditekuk
pada
lutut dan rileks.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: tegangkan otot-otot muka dengan jalan
mengerutkan dahi,
mengatupkan tulang rahang dan menegangkan otot-otot leher
selama beberapa
detik, lalu lemaskan dan rilaks. Lakukan ini delapan sampai
sepuluh kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">Latihan
pernafasan
Sikap</b>: berbaring terlentang, kedua lengan disamping badan, kedua
kaki ditekuk
pada lutut dan santai.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
Latihan:
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a).
Letakkan tangan kiri diatas perut
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b).
Lakukan pernafasan diafragma: tarik nafas melalui hidung, tangan kiri naik ke
atas
mengikuti dinding perut yang menjadi naik, lalu hembuskan nafas melalui
mulut.
Frekuensi latihan adalah 12-14 kali per menit.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c).
Lakukan gerakan pernafasan ini sebanyak 8 kali dengan interal 2
menit.
Latihan-latihan tersebut diatas bertujuan untuk mempercepat timbulnya
relaksasi, menghilangkan rasa nyeri his kala pendahuluan dan <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">his
kala pembukaan dan untuk mengatasi rasa takut dan stres.
Minggu ke 26-30
1.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan
pembentukan sikap tubuh
Sikap: <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">merangkak, kedua tangan sejajar bahu. Tubuh
sejajar dengan lantai, sedangkan tangan dan paha tegak lurus.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Tundukkan kepala, sampai terlihat kearah
vulva, pinggang diangkat sambil
mengempiskan perut bawah dan mengerutkan
dubur.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Lalu turunkan pinggang, angkat kepala
sambil lemaskan otot-otot dinding perut
dan dasar panggul. Ulangi kegiatan
diatas sebanyak 8 kali.
2. <o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi dan relaksasi
Sikap: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berbaring telentang, kedua tangan disamping
badan, kedua kaki ditekuk
pada lutut dan santai.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">lemaskan seluruh tubuh, kepalkan kedua lengan
dan tegangkan selama
beberapa detik, lalu lemaskan kembali. Kerjakan sebanyak 8
kali.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Sikap: berbaring,
telentang, kedua kaki ditekuk pada lutut, kedua lengan
disamping badan dan
lemaskan badan.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Lakukan pernafasan thorax (dada) yang
dalam selama 1 menit, lalu ikuti dengan
pernafasan diafragma. Kombinasi kedua
pernafasan ini dilakukan delapan kali
dengan masa interval 2 menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Latihan pernafasan bertujuan untuk
mengatasi rasa nyeri (sakit) his pada waktu
persalinan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c). Minggu ke 31-34
1. Latihan pembentukan
sikap tubuh
Sikap: berdiri tegak, kedua lengan disamping badan, kedua kaki
selebar bahu dan
berdiri rilaks.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
Latihan:
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Lakukan gerakan jongkok perlahan-lahan,
badan tetap lurus, lalu tegak berdiri
perlahan-lahan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Pada mula berlatih, supaya jangan jatuh,
kedua tangan boleh berpegangan pada
misalnya sandaran kursi. Lakukan sebanyak
delapan kali.
2. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi dan relaksasi
Sikap: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">tidur telentang, kedua tangan disamping
badan, kedua kaki ditekuk dan
lemaskan badan.
Latihan: lakukan pernafasan
diafragma dan dada yang dalam seperti telah
dibicarakan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan seperti telah diharapkan
tetap dengan frekuensi 26-28
permenit dan lebih cepat.
Gunakan untuk
menghilangkan rasa nyeri.
d. Minggu ke 35 sampai akan partus
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Latihan pembentukan sikap tubuh
Sikap:
berbaring telentang, kedua lengan disamping badan, kedua kaki ditekuk
pada
lutut dan rilaks.
Latihan: angkat badan dan bahu, letakkan dagu diatas dada
melihatlah ke arah
vulva. Kegiatan ini pertahankan beberapa saat, lalu kembali
ke sikap semula dan
santailah. Latihan ini diulang 8 kali dengan interval 2
menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Latihan kontraksi dan relaksasi
Sikap:
tidur telentang kedua lengan disamping badan kedua kaki lurus lemaskan
seluruh
tubuh lakukan pernafasan secara teratur dan berirama.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan: tegangkan seluruh otot tubuh dengan
cara : katubkan rahang kerutkan
dahi, tegangkan otot-otot leher kepalkan kedua
tangan, tegangkan bahu
tegangkan otot-otot perut, kerutkan dubur tegangkan
kedua tungkai kaki dan
tahan nafas, setelah beberapa saat kembali ke sikap
semula dan lemaskan
seluruh tubuh. Lakukan kegiatan ini 9 kali.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Sikap: tidur telentang,
kedua lutut dipegang oleh kedua lengan (posisi litotomi)
dan rilaks.
Latihan:
buka mulut sedikit dan bernafaslah sedalam-dalamnya. Lalu tutup
mulut. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan mengejan seperti buang air besar
(defekasi) ke arah bawah dan
depan. Setelah lelah mengejan, kembali ke posisi
semula. Latihan ini diulang 4
kali dengan interval 2 menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan Penenangan dan Relaksasi
a) Latihan
penenangan
Tujuan: latihan ini berguna untuk menghilangkan tekanan (stres) pada
waktu melahirkan. Dengan latihan ini diharapkan ibu dapat menjadi tenang dan
memperoleh relaksasi sempurna menghadapi persalinan.
Sikap: berbaring miring
kearah punggung janin, misalnya ke kiri, maka lutut kanan diletakkan di depan
lutut kiri keduanya ditekuk. Tangan kanan ditekuk di depan badan, sedangkan tangan
kiri dibelakang badan.
Latihan: tenang, lemaskan seluruh badan, mata
dipicingkan, hilangkan semua suara yang mengganggu; atasi tekanan. Kerjakan
latihan ini selama 5-10 menit.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
b). Latihan relaksasi
Syarat:
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Tutuplah mata dan tekukkan semua persendian
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Lemaskan seluruh otot-otot badan termasuk
muka.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">3. Pilihlah tempat yang tenang atau tutuplah
mata dan telinga.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">4. Pusatkan pikiran pada suatu titik,
misalnya pada irama pernafasan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">5. Pilihlah posisi relaksasi yang paling anda
senangi.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Ada 4 posisi relaksasi, yaitu
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(a) posisi telentang kedua kaki lurus;
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(b) berbaring telentang, kedua lutut
ditekuk;
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(c) berbaring miring atau
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(d) posisi relaksasi sedang duduk, yaitu
dengan duduk menghadap sandaran kursi dalam posisi membungkuk, kedua kaki ke
lantai, kedua tangan diatas sandaran. Duduklah dengan tenang. Pada ke-4 posisi
diatas relaksasi dilakukan dengan jalan menutup/memicingkan mata, melemaskan
otot-otot seluruh tubuh, tenang dan bernafas dalam dan teratur. Gunanya untuk
memberikan ketenangan dan mengurangi nyeri oleh his, karena itu dapat dilakukan
pada kala pendahuluan dan kala pembukaan.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">S. Senam Anti Asma<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam Anti Asma- bahwa penyakit asma sangat
menggangu, pasti dibenarkan oleh para penderitanya. Terus-menerus menelan obat
mereka bosan. Sering kita mendengar bahwa asma bisa ditanggulangi dengan
latihan jasmani. Intisari menghubungi dua ahli untuk menanyakan caranya.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam bisa memperingan asma dan
memperjarangkumatnya. “Begitu kata dr. Dangsina Moeloek, ahli fisiologi dan
kata sarjana oleh raga Pieter Panggabean. Keduanya pengasuh klub Asma Napas
Segar yang berpangkalan di pelataran parker RS. Persahabatan di Jakarta Timur.
Klub itu beranggotakan lebih dari empat ratus orang. “ Senamnya sentu lain dari
pada senam untuk menuruskan tubuh”, Kata dr. Moelek. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pada senam asma ditekankan pada
tujuan untuk mengifisiensikan alat pernapasan, selain meningkatkan ketahanan
tubuh pada umumnya. Olahraga yang dilakukan secara teratur dan berulang-ulang
dengan menggunakan metode tertentu akan menghasikan suatu peningkatan ketahanan
tubuh dan membantu meningkatkan fungsi system pernapasan.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">T. Pakaian senam
wanita<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">T.1. Pakaian senam
wanita berjilbab<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial;">S.2. Pakaian Senam Wanita tidak berjilbab<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #3a1142; font-family: Times; font-size: 18.0pt; line-height: 150%; mso-bidi-font-family: Arial;">U. Olimpiade London 2012 <o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #3a1142; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">DAFTAR PEMENANG OLIMPIADE LONDON 2012 (SENAM)<o:p></o:p></span></b></div>
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<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 150%; mso-bidi-font-family: Arial;">> *Senam Putra*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 150%; mso-bidi-font-family: Arial;">> *A. Senam Artistik*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Individual all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Kohei
Uchimura (JPN) 92,690 poin*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Marcel Nguyen (GER) 91,031 poin<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Danell Leyva (USA) 90,698 poin<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Team all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Republik
Rakyat Cina (CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Jepang (JPN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Britania Raya (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Vault<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Yang
Hak-seon (KOR)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Denis Ablyazin (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Igor Radivilov (UKR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Floor<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Zou Kai
(CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Kohei Uchimura (JPN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Denis Ablyazin (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Pommel horse<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Krisztian
Berki (HUN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Louis Smith (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Max Whitlock (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Rings<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Arthur
Nabarrete Zanetti (BRA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Chen Yibing (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Matteo Morandi (ITA)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Parallel bars<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Feng Zhe
(CHN) 15.966 pts.*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Marcel Nguyen (GER) 15.800 pts.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Hamilton Sabot (FRA) 15.566 pts.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Horizontal bar<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Epke Zonderland
(BRA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Fabian Hambuchen (GER)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Zou Kai (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *B. Trampolin*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Dong Dong
(CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Dmitry Ushakov (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Lu Chunlong (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *Senam Putri*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *A. Artistik*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Individual all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Gabrielle
Douglas (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Victoria Komova (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Aliya Mustafina (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Team all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Amerika
Serikat (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Federasi Rusia (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Romania (ROU)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Vault<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Sandra
Izbasa (ROU)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: McKayla Maroney (USA)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Maria Paseka (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Floor<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Alexandra
Raisman (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Catalina Ponor (ROU)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Aliya Mustafina (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Uneven bars<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Aliya
Mustafina (RUS)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: He Kexin (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Elizabeth Tweddle (GBR)<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Balance beam<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Deng Linlin
(CHN) 15.600 pts.*<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Sui Lu (CHN) 15.500 pts.<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Alexandra Raisman (USA) 15.066 pts.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *B. Ritmik*<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas :
-<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: -<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : -<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *C. Trampolin*<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Rosannagh Maclennan (CAN).<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">#Dalam
cabang olah raga senam putri untuk nomor palang bertingkat, Aliya Mustafina
dari Rusia memenangkan medali emas dengan mengalahkan Kexin He dari
Tiongkok yang memperoleh medali perak, dan Beth Tweddie dari Inggris mendapat
perunggu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Pesenam
remaja Amerika Gabby Douglas, yang telah muncul sebagai bintang Olimpiade itu,
berlomba untuk medali emasnya yang ke-3 dalam nomor perlombaan tersebut, tetapi
ia hanya dapat mencapai kedudukan ke-8.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Arthur
Nabarrete Zanetti dari Brazil memenangkan emas dalan final Gelang-Gelang putra,
dengan mengalahkan Yibing Chen dari Tiongkok, yang meraih juara kedua dan atlet
Italia Matteo Morandi memperoleh kedudukan ketiga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Hak Seon
Yang dari Korea Selatan menjuarai “vault” putra, di atas Denis Ablyazin
yang meraih juara dua, sementara Igor Radivilov dari Ukraina memperoleh
kedudukan ketiga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><span style="mso-tab-count: 1;"> </span>Dalam atletik,
atlet lompat galah Rusia Yelena Isinbayeva tadinya berharap untuk menjadi
atlet atletik perempuan yang pertama meraih juara Olimpiade dalam tiga
Olimpiade berturut-turut. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">*NOTE<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Jika ada
medali emas diperebutkan, jangan pernah meragukan tim Tiongkok. Untuk medali
perak dan perunggu, ternyata agak rumit. Demikian yang terjadi dalam cabang
senam putra hari Senin di Olimpiade London.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Tim
Tiongkok memenangkan gelar juara Olimpiade dua kali berturut-turut dan ketiga
dalam nomor empat pertandingan senam, ini membuat siapa pun yang meremehkan
penampilan buruk mereka dalam babak kualifikasi terlihat konyol. Skor tim
Tiongkok 275,997 poin, empat poin unggul dari tim Jepang, yang membutuhkan
pemutaran ulang video untuk merebut tempat kedua.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Inggris
awalnya diumumkan sebagai penerima medali perak, gegap gempita terdengar di
stadion O2 Arena. Inggris dalam sejarah belum pernah meraih hasil yang
membanggakan dalam cabang olahraga senam dan ini adalah medali Olimpiade
pertama bagi tim putra senam Inggris dalam satu abad. Tetapi Jepang
mempertanyakan skor pesenam juara dunia tiga kali Kohei Uchimura dalam nomor
kuda-kuda pelana, penampilan terakhirnya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Sementara
para juri berkerumun di depan layar video, tim Inggris berpesta,
sedangkan Uchimura bersama rekan setimnya pesenam Jepang lainnya duduk
terpaku menyandar ke dinding.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Lima
menit kemudian skor Uchimura diubah, para juri memberinya angka tambahan.
Sebelumnya ia mendapat skor 13,466 kemudian diubah menjadi 14,166. Skor itu
cukup mendongkrak tim Jepang dari tempat keempat menjadi kedua dengan total
271,952.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Inggris
terdorong ke medali perunggu, sementara Ukraina turun ke posisi keempat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Tim
Amerika, berharap merebut gelar pertama sejak Olimpiade tahun 1984 setelah
menempati peringkat teratas dalam babak kualifikasi, harapan untuk meraih
medali terhapus karena penampilan yang buruk dalam nomor kuda-kuda pelana,
nomor kedua dalam penampilan mereka.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">V. PON Riau 2012<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">DKI Kantongi
Medali Emas dari Cabang Senam<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">PEKANBARU: Kontingen DKI Jakarta memang pantas menjadi pesaing yang
berat bagi kontingen-kontingen lainya yang mengikuti pelaksnaan Pekan olahraga
Nasional (PON) XVIII 2012 yang digelar sejak 9 september lalu.
Kali ini DKI
berhasil mengantongi medali emas dari atlet cabang olahraga (cabor) senam
melalui nomor aerobik perorangan putra yakni atas nama Claudio Marsello dan
mengalahkan pesaing-pesaing lainnya dengan perolehan skor 20800.
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Di posisi kedua dengan peraih medali perak berhasil dikuasi atlet senam
asal Kalimantan Timur atas nama, Sugianto Frans yang berhasil mengumpulkan skor
cukup jauh dibahawah Claudio yakni 18900.
Sedengkan diperingkat ke tiga dengan
perolehan medali perunggu berhasil ditempati atlet asal Provinsi Jambi, Windra
Lesmana dengan prolehan skor yang tidak jauh berbeda dengan peraih perak yakni
18400.
Keberhasilan ini tentunya kebanggaan tersendiri bagi Marsello. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Seperti diketahui Marsello sukses menyabet dua medali emas untuk nomor
aerobik perorangan putra dan trio pada Pekan olahraga Naional ke-17 di
kalimantan Timur 2008 lalu.
"Puji Tuhan, kali ini saya kembali
mempersembahkan medali emas untuk DKI. Dabn perjuangan saya tadi cukup berat
dan kompetitif karena pesaing semuanya cukup berat," paparnya.
Di aku
Marsello semua lawanya merupakan senior baginya. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Namun, dengan kerja keras yang tinggi dan fokos pada pertandingan maka
buah manis pun berhasil dipetiknya.
" Mereka merupakan para senior-senior
yang memiliki pengalam luar biasa tentunya. Tapi, saya juga terus
berkonsentrasi dan fokus untuk mendapatkan hasil yang terbaik dan usaha saya
itu akhirnya tidak sia-sia," sebutnya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Hasil Final Senam Artisitk Perorangan Putra<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">PEKANBARU: Hasil final cabang olahraga senam artistik perorangan putra
yang digelar pada 12 September 2012 di Hall Senam Stadion Rumbai dapat
dipaparkan sebagai berikut:
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">A. Nomor
Kuda Lompat
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Agus Adi Prayako asal Jawa Timur skor 15.600 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Vikcy Saputra asal Sumatera Barat skor 15.500 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Ronny Sabputra asal DKI skor 15.163 (perunggu)
<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">B. Nomor
Senam Lantai
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Ferrous One Willyo asal Jatim skor 14.175 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Agus Adi Prayoko asal Jatim skor 14.025 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Audi Ashari Arif asal Sulsel skor 13.525 (perunggu)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">C. Nomor
Palang Tunggal
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Muhammad Try sa asal Riau skor 13.50 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Ferrous One Willyo asal Jatim skor 12.92 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Meiyusi Ade Putra asal Lampung skor 12.37 (perunggu)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">D. Nomor
Kuda-kuda Pelana
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Endriadi asal DKI skor 13.125 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Meiyusi Ade Putra asal Lampung skor 12.525 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Yuridhistira Alfian asal Lampung skor 11.775 (perunggu)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">E. Nomor
Palang Sejajar
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Meiyusi Ade Putra asal Lampung skor 13.975 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Muhammad Try sa asal Riau skor 13.475 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Endriadi asal DKI skor 13.475 (perunggu)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">F. Nomor
Gelang-gelang
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1.Agus Adi Prayoko asal Jatim skor 13.150 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Endriadi asal DKI skor 13.150 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Dwi Samsul Arifin asal Jatim skor 12.925 (perunggu)<o:p></o:p></span></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 26.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 3<o:p></o:p></span></b></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 26.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">PENUTUP<o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">A.Kesimpulan<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">³Senam adalah latihan jasmani/olahraga yang
bentuk-bentuk gerakannya dipilih dan disusun secara sistematis berdasarkan
prinsip-prinsip tertentu sesuai <span style="letter-spacing: -1.0pt;">dengan
kebutuhan atau tujuan si penyusun´. Bentuk modern dari senam ialah :</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Palang tak seimbang, balok keseimbangan, senam lantai.
Olahraga senam sendiri ada bermacam-macam, seperti : senam kuno, senam sekolah,
senam alat, senam korektif, senam irama, turnen, senam artistik. Senam
merupakan aktivitas fisik yang dapat membantu mengoptimalkan perkembangan
anak. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Gerakan-gerakan senam sangat sesuai untuk mendapat penekanan
di dalam program pendidikan jasmani, terutama karena tuntutan fisik yang
dipersyaratkannya, seperti kekuatan dan daya tahan otot dari seluruh bagian tubuh.
Di samping itu, senam juga menyumbang besar pada perkembangan gerak dasar
fundamental yang penting bagi aktivitas fisik cabang olahraga lain, terutama dalam
hal bagaimana mengatur tubuh secara efektif dan efisien.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> </span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam dapat diartikan sebagai bentuk latihan tubuh pada lantai atau pada<b>
</b>alat yang dirancang untuk meningkatkan daya tahan, kekuatan, kelentukan, kelincahan,
koordinasi, serta kontrol tubuh. Senam irama dalah senam yang berjalan harus
menyesuaikan dengan suatu <span style="letter-spacing: -1.0pt;">irama yang
biasanya irama musik, tetapi dapat juga dengan iramah itungan yang</span> <span style="letter-spacing: -1.0pt;">teratur. Irama adalah iringan baik berupa musik
ataupun hitungan yang beraturan.</span><b><o:p></o:p></b></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">B. Saran<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Selagi sehat kita bisa melakukan aktifitas apa saja,
tapi jika sakit tentu akan susah melakukan semua aktifitas tersebut. Karena
itu, jangan pernah lupa berolahraga. Pola hidup yang buruk harus kita
rubah supaya dapat menjalani hidup yang sehat. Kita dapat memulai hidup sehat
dengan mendisiplinkan diri sendiri untuk aktif berolahraga, lalu mengajak orang
lain agar rajin berolahraga dan menjalani pola hidup sehat.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">C. Daftar Pustaka<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kantor menteri Pemuda dan
Olahraga,2000, <i style="mso-bidi-font-style: normal;">Senam Kesegaran Jasmani
Lanjut Usia, </i>Jakarta<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kelompok Peneliti
Osteoporosis PK UI/RSCM, 1999, <i style="mso-bidi-font-style: normal;">senam
pencegahan keropos tulang (osteoporosis)</i>, Jakarta.<o:p></o:p></span></b></div>
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Anonymoushttp://www.blogger.com/profile/14374341543119563863noreply@blogger.com1tag:blogger.com,1999:blog-6808695951058362931.post-58281685962197351492013-01-25T05:20:00.003-08:002013-01-25T05:20:58.338-08:00Makalah cabang olahraga senam<!--StartFragment-->
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<br /></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 16.0pt; mso-bidi-font-family: "Apple Chancery";">Nama Kelompok: <o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">Dani Dhianda</span></b></span><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">Diadjeng famelia s<u><br />
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</u></span></b></span><span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 3;"> </span>TAHUN AJARAN 2012-2013<o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 20.0pt; mso-bidi-font-family: "Apple Chancery";">“Sukses seringkali datang pada mereka yang berani bertindak, dan
jarang menghampiri penakut yang tidak berani mengambil keputusan” <o:p></o:p></span></b></span></div>
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<span class="apple-style-span"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";">HALAMAN PENGESAHAN</span></u></b></span><span class="apple-style-span"><u><span style="font-family: Chalkduster; font-size: 18.0pt; mso-bidi-font-family: "Apple Chancery";"><o:p></o:p></span></u></span></div>
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<span class="apple-style-span"><span style="color: black; font-family: Arial; font-size: 14.0pt;">Laporan ini telah disetujui pada tanggal ,<span style="mso-spacerun: yes;"> </span>………………. 2012 oleh :<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;">Pembimbing Materi<span style="mso-tab-count: 5;"> </span>Wali kelas<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-spacerun: yes;"> </span>Zuriemita,S.Pd</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span><u>M.Hasbi,S.Ag</u></span></b><u><span style="font-family: Arial; font-size: 14.0pt;"><o:p></o:p></span></u></div>
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<span style="font-family: Arial; font-size: 14.0pt;">NIP. </span><span style="font-family: "Comic Sans MS";">19660521200701201214<span style="mso-tab-count: 1;"> </span></span><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;">
</span>NIP.196806372005011001<span style="mso-tab-count: 3;"> </span>
<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 14.0pt;"><span style="mso-spacerun: yes;"> </span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Mengetahui,<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Pembantu Kepala Sekolah<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS";">Bidang Kurikulum<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS";">Saronih,M.Pd<o:p></o:p></span></u></b></div>
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<span style="font-family: "Comic Sans MS";">NIP. 197302121998021002<o:p></o:p></span></div>
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<u><span style="font-family: Chalkduster; font-size: 24.0pt; mso-bidi-font-family: "Apple Chancery";">Kata
pengantar<o:p></o:p></span></u></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Puji syukur marilah kita panjatkan kehadiran Allah SWT yang telah
menganugerahkan rahmat dan karunianya. Dengan kemahakuasaan-Nya pula, kami
dapat menyelesaikan penyusunan laporan ini. Serta salawat dan salam kami hanturkan
kepada junjungan besar Nabi Muhammad SAW. Tak lupa kami ucapkan terima kasih
kepada :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Bapak </span></b><b style="mso-bidi-font-weight: normal;"><span lang="IN" style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-ansi-language: IN; mso-bidi-font-family: Arial;">Drs.H.Amsir , M.Pd</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku kepala sekolah yang telah mengizinkan kami untuk praktek ujian
sekolah dalam materi olahraga, dan yang telah memberikan dukungan secara tidak
langsung dalam proses belajar mengajar.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Ibu Zurimemita,S.Pd.<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku guru bidang studi olahraga yang telah membimbing kami dalam
menyelesaikan laporan<span style="mso-spacerun: yes;"> </span>ini dan yang telah
memberi samangat selama proses belajar.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku wali kelas yang telah memberikan motivasi bagi kami sehingga kami
dapat dengan baik menyelesaikan penyusunan karya tulis ini.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Orang Tua wali murid</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Selaku pemberi motifasi dan mengizinkan kami<span style="mso-spacerun: yes;"> </span>untuk menyelesaikan tugas ini dengan baik.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Buku ini disusun untuk memenuhi nilai Olahraga
tahun ajaran 2012-2013. Dan sekaligus sebagai jembatan bagi para siswa untuk mengenal<span style="mso-spacerun: yes;"> </span>tentang cabang olahraga khususnya didalam
bidang senam.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Laporan ini berisikan hasil kerja kelompok kami
dalam mencari data atau informasi yang diperoleh dari internet atau pun media
informasi lainnya. Dengan format laporan yang telah diberikan dalam kegiatan
belajar mengajar di sekolah.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Tangerang,<span style="mso-spacerun: yes;"> </span>……………2012</span><span lang="IN" style="font-family: Times; font-size: 14.0pt; mso-ansi-language: IN; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;"><span style="mso-spacerun: yes;"> </span>Penulis<o:p></o:p></span></div>
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<u><span style="font-family: Chalkduster; font-size: 24.0pt; mso-bidi-font-family: "Apple Chancery";">Biodata
Penulis<o:p></o:p></span></u></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Bayu Trisuseno<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Purwokerto, 9 April 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:Gang
H.Sipin RT 02/04 no: 48 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Miftahul Hasanah<span style="mso-tab-count: 1;"> </span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SD Karang Tengah 4<span style="mso-tab-count: 1;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Bella Meylani Putri<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:Jakarta,
8 Mei 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
Jl. Patal 8 RT 04/03 NO 63 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Pakujaya Serpong Utara<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Islam Al-Hasanah<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;">
</span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2.SD Islam Al-Hasanah<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>Tahun
2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Dani Dhianda<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Makassar, 20 Desember 1997<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
Puri Kartika lama Blok CC15 <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Pondok Kacang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. SD Yadika 3<span style="mso-tab-count: 3;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Nama<span style="mso-tab-count: 1;"> </span>:
Diadjeng Famelia S<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">TTL<span style="mso-tab-count: 2;"> </span>:
Gunung Kidul, 22 Agustus 1998<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Alamat<span style="mso-tab-count: 1;"> </span>:
JL.Sadar RT 1/1 No:9 Paninggilan <o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Selatan<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">Riwayat<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;">pendidikan: 1. TK Angkasa 5 Halim<span style="mso-tab-count: 1;"> </span>Tahun 2003-2004<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Perdana Kusuma<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>2. SD N 4 Peninggilan<span style="mso-tab-count: 2;"> </span>Tahun 2004-2010<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>3. SMP N 3 Tangerang<span style="mso-tab-count: 1;"> </span>Tahun 2010-Sekarang<o:p></o:p></span></div>
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<u><span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Daftar Isi</span></u><u><span style="font-family: Chalkduster; font-size: 20.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></u></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Halaman Motto……………………………………………..
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Hal Pengesahan ......................................................................<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Kata Pengantar.......................................................................<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Biodata Penulis……………………………………………...<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Daftar isi…………………………………………………….<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Bab 1(Pendahuluan)<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A. Pendahuluan………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B. Latar Belakang
................................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">C.Rumusan Masalah
...........................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">D. Manfaat senam…………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>E.Tujuan Penulisan
............................................................. <o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 2 (PEMBAHASAN).....................................................<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.Pengertian Senam ............................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.Sejarah Senam di Dunia
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">C.Sejarah Senam di
Indonesia ............................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">D.Seluk Beluk Senam
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">E. Senam merupakan bentuk
latihan tubuh………………...<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">F. Urutan gerakan senam..................................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">G.
Senam lantai..........................................................<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">H.
Secara umum gerakan senam lantai…………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">I.
Manfaat senam lantai……………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">J.
Cabang senam lantai…………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">K.
Senam irama……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">k.1.
Senam irama tanpa alat…………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">k.2.
Senam irama dengan alat…………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">L.
Senam artistic di Indonesia………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">1.
Peralatan senam artistic…………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">1.1.
Ukuran alat………………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.
Peraturan umum senam artistic……………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.1.
Kejuaraan beregu (kompetensi 1)……………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">2.2.
Kejuaraan perorangan ( kompetensi 2)………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.
Putra………………………………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.
Putri…………………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.
Senam Aerobik……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.1.
Perlengkapan dan peralatan…………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.2.
Area Lapangan……………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.3
Pemeliharaan……………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.4
Pencahayaan………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">M.5
Penilaian dan Penampilan………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">N.
Senam poco-poco…………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">O.
Senam lansia………………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">P.
Senam osteoporosis…………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">Q.
Senam Pramuka……………………………………………..<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">R.
Senam hamil…………………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">S.
Senam anti asma…………………………………………….<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">T.
Pakaian senam wanita………………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">U.
Olimpiade London 2012……………………………………<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; letter-spacing: 1.0pt; line-height: 150%; mso-font-kerning: .5pt;">V.
PON RIAU 2012…………………………………………….<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 3 (PENUTUP)
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.K<span style="letter-spacing: 1.0pt;">esimpulan......................................................</span><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.<span style="letter-spacing: 1.0pt;">Saran...............................................................<o:p></o:p></span></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">DAFTAR PUSTAKA
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<span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Bab 1</span><b><span style="font-family: "Times New Roman"; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "Apple Chancery"; font-size: 24.0pt;">Pendahuluan<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">A.Pendahuluan<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>Olahraga
senam sudah ada sejak dahulu, dimana keberadaan senam pada waktu itu belumlah
semarak pada sekarang ini. Olahraga senam banyak diminati segala lapisan
masyarakat tidak memandang usia, jenis kelamin, maupun pejabat. Olahraga senam
sekarang ini banyak sekali macam dan ragamnya yang ada di pergaulan masyarakat,
termasuk dalam dunia pendidikan. Senam masuk dalam materi pembelajaran
pendidikan jasmani yang wajib dilaksankan oleh seluruh siswa. Kelenturan,
koordinasi, dan semua unsur kondisi fisik dapat dicapai melalui olahraga secara
teratur, dan sesuai dengan prinsip latihan. Prinsip latihan yang meliputi: <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">kualitas latihan, <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Frekuensi latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Interval latihan, <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Lama latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Kualitas latihan,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Dan variasi latihan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Semarak olahraga senam ini
dikarenakan gerakan yang dilakukan yang diiringi dengan music membawa keceriaan
dan kegembiraan dalam melakukan gerakan, sehingga olahraga senam dapat
dijadikan saran untuk melepas kelelahan baik fisik maupun psikis selain untuk
peningkatan kondisi fisik. Olahraga senam yang ada dalam buku ini meliputi senam
poco-poco yaitu senam yang digunakan untuk pergaulan dan dilakukan senam senang
gembira juga dapat dilombakan, senam ansia ditunjukan untuk orangtua, senam
osteoporosis yaitu senam yg digunakan sebagai sarana pencegahan untuk
pengeroposan tulang.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 18.0pt; line-height: 150%; mso-font-kerning: .5pt;">B. <span style="letter-spacing: -1.0pt;">Latar Belakang</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Cabang
olahraga senam di Indonesia mewarisi sejarah dan tradisi yang cukup panjang
dalam perkembangannya. Diawali dari perkembangan yang didorong oleh militer di
masa-masa kependudukan Belanda dan Jepang, senam pernah identik dengan olahraga
militer di masa-masa awal kemerdekaan dengan dominasi pelatih yang juga datang
dari latar belakang kemiliteran yang kuat. Dikalangan sekolah dan perguruan
tinggi, senam barangkali hanya dikembangkan oleh STO-STO dan SMOA yang ada di
seluruh Indonesia. Sedangkan di kalangan masyarakat sendiri, senam saat itu
belum memungkinkan dikembangkan mengingat keharusan menyediakan peralatan yang
relatif mahal. Untuk memahami perkembangan olahraga senam tersebut, dalam
makalah ini diturunkan<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">lintasan
sejarah singkat olahraga senam, dan penjelasan-penjelasan senam lainnya.
Selanjutnya, dipandang perlu pula untuk mengupas beberapa pengertian dan
istilah yang dipakai dalam senam, mengingat banyak sekali yang
salah pengertian yang berkembang selama ini. Dan terakhir perlu pula
dijelaskan beberapa ciri fisik yang diperlukan dalam senam, serta upaya
mengembangkan komponen-komponen kualitas fisik tersebut dalam praktik pelatihan
dan pembelajaran. Dengan demikian, makalah ini akan dibagi ke dalam beberapa
penjelasan. Diantaranya: membahas Sejarah Masuknya Senam Ke Indonesia
dan beberapa tahapan perkembangannya, membahas pengertian senam serta
pengelompokkan senam sesuai pengertian dan penjenisannya, membahas persyaratan
fisik yang harus dimiliki dan dapat terkembangkan melalui partisipasi dalam
senam, dilengkapi dengan pembahasan pengertian serta metode pengembangannya.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; line-height: 150%; mso-font-kerning: .5pt;">Pada
saat ini olahraga merupakan kebutuhan yang dibutuhkan bagi semua orang. Bahkan
sudah termasuk dalam pelajaran wajib di sekolah. Bukan hanya <span style="letter-spacing: -1.0pt;">menyehatkan olahraga juga memberikan dampak
positif yang banyak sekali bagi</span> tubuh kita. Dalam kehidupan sehari-hari
banyak kita jumpai berbagai macam olahraga. Salah satunya adalah senam. Senam
merupakan olahraga yang banyak <span style="letter-spacing: -1.0pt;">manfaatnya
bagi tubuh kita.</span> Karena, pada saat kita senam kita menggerakan <span style="letter-spacing: -1.0pt;">seluruh anggota tubuh kita. Mulai dari kepala,
tangan, badan, kaki, otot, dsb.</span> <span style="letter-spacing: -1.0pt;">Senam
juga telah diakui di dunia perolahragaan dan juga sudah diikutkan di</span>dalam
acara-acara besar seperti SAE GAMES, ASIAN GAMES, bahkan OLIMPIADE. Sehingga
tidak jarang anak kecil sudah di didik sejak dini dalam <span style="letter-spacing: -1.0pt;">menekuni senam agar bisa menjadi pesenam yang handal. Tetapi senam
bukan</span> <span style="letter-spacing: -1.0pt;">hanya bisa di buat lomba tapi
juga di buat untuk kegiatan yang menyehatkan.</span> K<span style="letter-spacing: -1.0pt;">arena waktu kita melaksanakan senam otot-otot kita dipaksa untuk
bekerja.</span><o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">C.<span style="letter-spacing: -1.0pt;">Rumusan Masalah</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">1.Pengertian Senam<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">2.Sejarah Senam di Dunia<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">3.Sejarah Senam di Indonesia<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">4.Seluk Beluk Senam<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">5.Senam Lantai<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">6.Senam Irama<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">7.Senam Aerobik<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">D.Manfaat Senam<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Orang melakukan senam secara
teratur akan mendapatkan kesegaran jasmani yang baik.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; mso-font-kerning: .5pt;">D.1. Unsur-unsurnya terdiri dari:<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Kekuatan otot<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2. Kelentukan persendian<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">3. Kelincahan gerak<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">4. Keluwesan<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">5. Cardio Vasculair fitness<o:p></o:p></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">6. Neuro muscular fitness<o:p></o:p></span></i></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Apabila orang melakukan senam,
peredaran darah akan lancer dan meningkat jumlah volume darah, dan 20% darah
terdapat di otak, maka akan terjadi proses indorfin, hingga terbentuk hormone <i style="mso-bidi-font-style: normal;">norepinefrin </i>yang menimbulkan:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Rasa
gembira.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Rasa
sakit hilang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Adiksi
(kecanduan gerak).<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Menghilangkan depresi.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila orang dalam melakukan
senam secara teratur akan terjadi keseimbangan antara:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Osteblast
yaitu resorbsi tulang. Sel-sel osteoblast membuat tulang lubang-lubang pada
tulang sehingga tulang menipis.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Osteoclast
yaitu sel-sel membentuk tulang dengan mengisi lubang-lubang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila kegiatan senam
berhenti, maka osteoblast berkurang, sehingga pembentukan tulang berhenti dan
akan terjadi osteohorosis yaitu keropos tulang.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Apabila orang melakukan senam
selalu melakukan stretching, maka otot-ototnya akan tetap kenyal, sebab:
Ditengah-tengah serabut otot ada simpul syaraf yang dinamakan muscle spindle,
bila otot diulur atau recking, maka muscle spindle akan bertahan atau mengatur
sehingga terjadi tarik menarik, akibatnya otot menjadi kenyal. Orang yang
melakukan stretching akan menambah cairan sinoval, sehingga persendian akan
licin dan mencegah cidera.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">D.2. Prinsip Latihan<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;">Menurut Sadoso (1997;20 lihat
Kravits) bahwa pemantapan kondisi latihan olahraga harus berprinsip <b>S.P.O.R.T
</b>yaitu sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Specifity: Kekhususan
menghilangkan cara latihan yang berdasarkan kira-kira saja, dimana tubuh dalam
aktivitas latihan perlu untuk dikondisikan dengan latihan yang sesuai dengan
tubuh.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Progresion: Tangtanglah
kemampuan badan secara bertahap, dan kemudian tingkatan karena akan membantu
dalam pembentukan otot.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Overload: Peningkatan beban
latihan dengan meningkatkan intensitas, lamanya atau frekuensi dari suatu
tingkatan latihan yang sudah dilakukan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Reversibility: Kontinuitas
latihan, bila berhenti berlatih akan tampak tanda-tanda:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Penurunan
keterampilan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Daya
tahan.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 115%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Kekuatan, dan lain-lain.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-font-kerning: .5pt;"># Training effect: melakukan
latihan untuk suatu aktivitas tertentu, secara bertahap dan progresif
meningkatkan kemampuan keterampilan dan kemampuan jantung serta paru-paru.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">E. <span style="letter-spacing: -1.0pt;">Tujuan Penulisan</span><o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 15.0pt; mso-font-kerning: .5pt;">Tujuan makalah ini dibuat adalah untuk memberitahu para
pelajar akan banyaknya manfaat olahraga dan olahraga apa yang bemanfaat.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 24.0pt; letter-spacing: -1.0pt; mso-font-kerning: .5pt;">BAB 2</span></b><span style="font-family: "Apple Chancery"; font-size: 24.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 24.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">PEMBAHASAN<o:p></o:p></span></b></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">A.Pengertian Senam<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">Senam berasal dari bahasa Inggris disebut ³Gymnastic´
yang berasal dari kata ³gymnos´ melakukan latihan senam di ruangan khusus yang
disebut </span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">³Gymnasium´ atau ³Gymnasion´.<b>Senam</b><span style="letter-spacing: -1.0pt;"> </span>merupakan suatu cabang olah raga yang
melibatkan performa gerakan yang membutuhkan kekuatan, kecepatan dan <span style="letter-spacing: -1.0pt;">keserasian gerakan fisik yang teratur.</span> <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Menurut
Menke G. Frank dalam Encyclopedia of Sport, as Bannes and<span style="letter-spacing: -1.0pt;"> </span>Company, New York, 1960, senam terdiri
dari gerakan-gerakan yang luas/banyak <span style="letter-spacing: -1.0pt;">
atau menyeluruh dari latihan-latihan yang dapat membangun atau membentuk </span>otot-otot
tubuh seperti : pergelangan tangan, punggung, lengan dan lain<span style="letter-spacing: -1.0pt;"> </span>sebagainya. Senam atau latihan tersebut
termasuk juga : unsur-unsur jungkir balik,lompatan, memanjat dan keseimbangan.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sedang
Drs. Imam Hidayat dalam bukunya, STO Bandung, Maret 1970 menyatakan, ³Senam
ialah latihan tubuh yang diciptakan dengan sengaja, disusunsecara sistematik
dan dilakukan secara sadar dengan tujuan membentuk dan mengembangkan pribadi
secara harmonis´. <span style="letter-spacing: -1.0pt;">Bentuk modern dari senam
ialah : Palang tak seimbang, balok </span> keseimbangan, senam lantai.
Bentuk-bentuk tersebut konon berkembang dari <span style="letter-spacing: -1.0pt;">latihan
yang digunakan oleh bangsa Yunani kuno untuk menaiki dan menuruni</span> <span style="letter-spacing: -1.0pt;">seekor kudadan pertunjukan sirkus. Senam biasa</span></span><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> </span><span style="font-family: "Times New Roman"; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">digunakan orang untuk rekreasi,</span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"> <span style="letter-spacing: -1.0pt;">relaksasi atau
menenangkan pikiran, biasanya ada yang melakukannya di rumah,</span> di tempat
fitness, di gymnasium maupun di sekolah. Tujuannya adalah untuk mendapatkan
kekuatan dan keindahan jasmani.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Para
filosof seperti Socrates, Plato, dan Aristoteles telah mendukung program-program
latihan fisik ini, yang dimaksudkan untuk meningkatkan keindahan dan
kecantikan, kekuatan, serta efisiensi gerak. Dari jaman ini pulalah tanda-tanda
berkembangnya senam medis, massage dan kebugaran dapat ditelusur<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%;">ulang. Pada jaman
kekaisaran Romawi kegiatan-kegiatan sejenis dapat pula ditemukan. Pada waktu
itu masyarakat amat mendukung kegiatan-kegiatan fisik untuk memudahkan
latihan-latihan militer untuk kaum prianya. Sebagai hasilnya, para pemuda
Romawi telah dikenal sebagai pemuda yang kuat, berani, serta pejuang tangguh.
Pada saat itu kata<i> gy<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">mnos</span></i><span style="mso-font-kerning: .5pt;">atau gymnastics
mengandung arti</span> <span style="mso-font-kerning: .5pt;">yang demikian luas,
tidak terbatas pada pengertian seperti yang dikenal dewasa</span> <span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">ini. </span><span style="mso-font-kerning: .5pt;">Kata tersebut menunjuk pada kegiatan-kegiatan
olahraga seperti gulat, atletik,</span> <span style="mso-font-kerning: .5pt;">serta
bertinju. Sejalan dengan berkembangnya jaman, kemudian arti yang</span><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>ikandung kata<i> gy<span style="letter-spacing: -1.0pt;">mnastics</span></i> semakin menyempit dan
disesuaikan dengan kebutuhannya. Lalu apakah definisi senam? Tidak mudah memang
mendefinisikan kata yang satu ini, karena dalam kekhususan yang dikandungnya terdapat
keluasan makna yang ingin dicakup, sesuai dengan perkembangan berbagai aliran
dan jenis senam yang terjadi dewasa ini. Imam Hidayat (1995) mencoba
mendefinisikan senam sebagai : «<i> suatu</i> <i><span style="letter-spacing: -1.0pt;">latihan tubuh</span> yang dipilih dan dikonstruk dengan
senam aja</i>,<i>dilakukan secara sadar dan terencana, disusun
secara sistematis deng<span style="letter-spacing: -1.0pt;">an tujuan menin</span>gkatkan
keseg<span style="letter-spacing: -1.0pt;">aran</span> jasmani, meng<span style="letter-spacing: -1.0pt;">emban</span>gkan keterampilan, dan menanamkan
nilai-nilai mental spiritual.</i><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sedangkan
Peter H. Werner (1994) mengatakan: senam dapat diartikan sebagai bentuk latihan
tubuh pada lantai atau pada alat yang dirancang untuk meningkatkan daya
tahan, kekuatan, kelentukan, kelincahan, koordinasi, serta <span style="letter-spacing: -1.0pt;">kontrol tubuh.</span> Jadi fokusnya adalah tubuh,
bukan alatnya, bukan pula pola-pola geraknya, karena gerak apapun yang
digunakan, tujuan utamanya adalah peningkatan kualitas fisik serta penguasaan
pengontrolannya.<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman"; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">B.<span style="letter-spacing: -1.0pt;">Sejarah Senam di Dunia</span><o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;">Sejarah
perkembangan senam dimulai sejak zaman kuno, sebelum Masehi, baik di dunia
barat, di dunia timur atau di timur tengah. Materinya dibagi dalam <span style="letter-spacing: -1.0pt;">empat bagian yang masing-masing merupakan satu
era dengan cirinya masing-masing : yaitu zaman kuno, zaman Abad pertengahan dan
permulaan zaman </span></span><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span>modern, zaman
modern di eropa dan bagian akhir adalah senam di abad ke </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">20.</span><span style="font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Pengetahuan tentang sejarah terkadang membosankan bila
kita hanya melihat dongengnya saja. Tapi apabila anda perhatikan dengan
seksama, maka di dalamnya penuh dengan buah pikiran, kejadian, situasi, sifat,
tingkah laku, yang indah, yang jahat, yang bermanfaat dan sebagainya, yang
semuanya akan menambah wawasan pribadi anda yang tentu akan sangat berguna bagi
anda sebagai individu maupun sebagai anggota masyarakat. Dengan memahami
sejarah senam sejak zaman kuno sampai sekarang, <span style="letter-spacing: -1.0pt;">anda akan menghargai karya dan buah pikiran orang lain sebelum anda dan</span>
banyak di antaranya yang dapat anda jadikan contoh suri teladan dalam menjalankan
tugas anda sehari-hari baik sebagai pendidik ataupun sebagai siswa.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">C.<span style="letter-spacing: -1.0pt;">Sejarah Senam di Indonesia</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam di Negara Indonesia sudah
dikenal sejak zaman penjajahan</span><b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Belanda. Pada waktu itu namanya ³Gymnastiek´, zaman jepang dinamakan<b> </b>³Taiso´
Pemakaian istilah ³senam´ sendiri kemungkinkan bersamaan dengan<b> </b>pemakaian
kata olahraga sebagai pengganti kata sport. Lahirnya senam artistik di<b> </b>Indonesia
yaitu pada saat menjelang pesta olahraga Ganefo I di Jakarta pada tahun<b> </b>1963,
yang mana setiap artistik merupakan salah satu cabang olahraga yang<b> </b><span style="letter-spacing: -1.0pt;">dipertandingkan, untuk ini perlu dibentuk suatu
organisasi yang berfungsi</span><b> </b><span style="letter-spacing: -1.0pt;">menyiapkan
para pesenamnya. Organisasi ini dibentuk pada tanggal 14 Juli 1963</span><b> </b>dengan
nama PERSANI (Persatuan Senam Indonesia), atas prakarsa dari tokoh-<b> </b>tokoh
olahraga se-Indonesia yang menangani dan mempunyai keahlian pada<b> </b>cabang
olahraga senam. Promotornya dapat diketengahkan tokoh-tokoh dari<b> </b>daerah
seperti : Jakarta, Jawa Barat, Jawa Tengah, Jawa Timur, Sumatera Utara.<b> </b>Wadah
inilah kemudian telah membina dan menghasilkan atlet-atlet senam yang<b> </b><span style="letter-spacing: -1.0pt;">dapat ditampilkan dalam Ganefo I dan untuk
pertama kalinya pula pesenam-</span><b> </b>pesenam Indonesia menghadapi
pertandingan Internasional.<b> </b>Kegiatan selanjutnya<b> </b>adalah mengikut
sertakan tim senam dalam rangka K<span style="letter-spacing: -1.0pt;">onferensi
Asia Afrika I dan</span><b> </b>dalam Ganefo Asia, dimana untuk mempersiapkan
atlet-atlet Indonesia ini<b> </b></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">dipanggil
pelatih-pelatih senam dari RRC, maka dengan demikian Indonesia<b><span style="mso-font-kerning: .5pt;"> </span></b>mengalami kemajuan dalam prestasi
olahraga senam. Tetapi sangat disayangkan<b><span style="mso-font-kerning: .5pt;">
</span></b>bahwa harapan yang mulai tumbuh harus berhenti sementara oleh karena
suasana<b><span style="mso-font-kerning: .5pt;"> </span></b>politik yaitu saat
meletusnya G 30 S/PKI, sehingga pelatih-pelatih dari RRC harus<b><span style="mso-font-kerning: .5pt;"> </span></b>dikembalikan ke negaranya.<b><span style="mso-font-kerning: .5pt;"> </span></b><span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Usaha untuk mengejar ketinggalan ini maka pada tahun
1967 dikirim</span><b><span style="mso-font-kerning: .5pt;"> </span></b><span style="mso-font-kerning: .5pt;">seorang pelatih Indonesia yaitu : Sdr. T. J.
Purba ke Jerman Timur untuk sekolah<b> </b><span style="letter-spacing: -1.0pt;">khusus
pelatih senam artistik selama 26 bulan. </span>Kemudian sebagai titik tolak
yang<b> </b>kedua adalah dimasukkannya cabang olahraga senam artistik yang
pertama<b> </b>kalinya dalam Pekan Olahraga Nasional (PON VII/1969) di Surabaya,
dan<b> </b><span style="letter-spacing: -1.0pt;">kemudian untuk seterusnya
dimasukkan dalam setiap penyelenggaraan PON.</span><b><o:p></o:p></b></span></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">D.<span style="letter-spacing: -1.0pt;">Seluk Beluk Senam</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam ada berbagai macam, diantaranya senam lantai,
senam hamil, senam aerobik, senam pramuka, Senam K<span style="letter-spacing: -1.0pt;">esegaran Jasmani (S</span>K<span style="letter-spacing: -1.0pt;">J), dll.</span>
Biasanya di sekolah dasar, guru-guru mengajarkan senam-senam yang mudah dicerna
oleh murid, seperti SKJ dan senam pramuka. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Namun
ketika beranjak remaja, banyak orang melakukan senam aerobik, ataupun
senam lain termasuk <span style="letter-spacing: -1.0pt;">meditasi untuk
menenangkan diri.</span> Olahraga senam sendiri ada bermacam-macam, seperti :
senam kuno, senam sekolah, senam alat, senam korektif, senam irama, turnen,
senam artistik. Secara umum senam memang demikian adanya, dari tahun ke tahun mengalami
penyempurnaan dan semakin berkembang. Yang dulunya tidak
untuk dipertandingkan, namun sejak akhir abad 19 mulai dipertandingkan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Palatino Linotype"; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi</span></b><span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;"> dikelompokkan berdasarkan beberapa
hal, yaitu<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">berdasarkan fungsi, berdasarkan jumlah yang dibutuhkan
tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">dan berdasarkan sumbernya:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Berdasarkan fungsi<o:p></o:p></span></b></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Setiap zat gizi memiliki fungsi yang spesifik.
Masing-masing zat gizi tidak dapat berdiri sendiri dalam membangun tubuh dan
menjalankan proses metabolisme. Namun zat gizi tersebut memiliki berbagai
fungsi yang berbeda.<o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">a.<span class="apple-converted-space"> </span><b>Zat
gizi sebagai sumber energi</b><o:p></o:p></span></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sebagai sumber energi zat gizi
bermanfaat untuk menggerakkan tubuh dan proses metabolisme di dalam tubuh. Zat
gizi yang tergolong kepada zat yang berfungsi memberikan energi adalah karbohidrat,
lemak dan protein. Bahan pangan yang berfungsi sebagai sumber energi antara lain
: nasi, jagung, talas merupakan sumber karbohidrat; margarine dan mentega
merupakan sumber lemak; ikan, daging, telur dan sebagainya merupakan sumber
protein. Ketiga zat gizi ini memberikan sumbangan energi bagi tubuh. Zat-zat
gizi tersebut merupakan penghasil energi yang dapat dimanfaatkan untuk gerak
dan aktifitas fisik serta aktifitas metabolisme di dalam tubuh. Namun penyumbang
energi terbesar dari ketiga unsur zat gizi tersebut adalah lemak.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Palatino Linotype"; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">b.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi untuk pertumbuhan dan mempertahankan
jaringan tubuh</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: "Palatino Linotype"; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi ini memiliki fungsi sebgai
pembentuk sel-sel pada jaringan tubuh manusia. Jika kekurangan mengkonsumsi zat
gizi ini maka pertumbuhan dan perkembangan manusia akan terhambat. Selain itu
zat gizi ini juga berfungsi untuk menggantikan sel-sel tubuh yang rusak dan
mempertahankan fungsi organ tubuh. Zat gizi yang termasuk dalam kelompok ini
adalah protein, lemak, mineral dan vitamin. Namun zat gizi yang memiliki sumber
dominan dalam proses pertumbuhan adalah protein.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">c.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi sebagai pengatur/ regulasi proses di
dalam tubuh</span><span class="apple-converted-space"> <o:p></o:p></span></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Proses metabolisme di dalam tubuh perlu
pengaturan agar terjadi keseimbangan. Untuk itu diperlukan sejumlah zat gizi
untuk mengatur berlangsungnya metabolisme di dalam tubuh. Tubuh perlu
keseimbangan, untuk itu proses metabolisme yang terjadi di dalam tubuh perlu di
atur dengan baik. Zat gizi yang berfungsi untuk mengatur proses metabolisme di
dalam tubuh adalah mineral, vitamin air dan protein. Namun yang memiliki fungsi
utama sebagia zat pengatur adalah mineral dan vitamin.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Berdasarkan jumlah<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berdasarkan
jumlah yang dibutuhkan oleh tubuh zat gizi terbagai atas dua, yaitu:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">a.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi makro</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi Makro adalah zat gizi yang
dibutuhkan dalam jumlah besar dengan satuan gram. Zat gizi yang termasuk
kelompok zat gizi makro adalah karbohidrat, lemak dan protein.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">b.<span class="apple-converted-space"> </span><span style="mso-bidi-font-weight: bold;">Zat gizi mikro</span><o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Zat gizi mikro adalah zat gizi yang
dibutuhkan tubuh dalam jumlah kecil atau sedikit tapi ada dalam makanan. Zat
gizi yang termasuk kelompok zat gizi mikro adalah mineral dan vitamin. Zat gizi
mikro menggunakan satuan mg untuk sebagian besar mineral dan vitamin.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">3. Berdasarkan Sumber<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berdasarkan sumbernya zat gizi terbagi dua,
yaitu nabati dan hewani.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">E.
Senam merupakan bentuk latihan –latihan tubuh dan anggota tubuh untuk mendapatkan:<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Kekuatan otot merupakan kemampuan otot untuk
membangkitkan tegangan atau kekuatan terhadap suatu tahanan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2. Kelentukan persendian merupakan kemampuan untuk
bergerak dalam ruang gerak sendi.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">3. Kelincahan gerak merupakan kemampuan seseorang
untuk dapat merubah arah posisi tertentu dengan kecepatan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">4. Keseimbangan gerak merupakan kemampuan seseorang
mengendalikan organ-organ syaraf otot dalam mencapai posisi seimbang.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">5. Daya tahan (endurance) merupakan keadaan atau
kondisi tubuh yang dapat berlatih untuk waktu yang lama, tanpa mengalami
kelelahan yang berlebihan setelah menyelesaikan latihan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">6.<span style="mso-spacerun: yes;"> </span>Kesegaran
Jasmani merupakan kemampuan untuk melaksanakan tugas sehari-hari dengan giat
dan dengan penuh kewaspadaan, tanpa mengalami kelelahan yang berarti, dan
dengan energy yang cukup untuk menikmati waktu senggangnya dan menghadapi
hal-hal yang darurat yang tak terduga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">7. Sramina merupakan kemampuan seseorang untuk
bertahan terhadap kelelahan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>Dalam
latihan senam semua anggota tubuh mendapat suatu perlakuan atau perkenaan,
otot-otot tersebut terdiri dari:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gross muscle,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Fine muscle.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gross muscle digunakan untuk melakukan tugas-tugas berat, sedangkan fine
muscle untuk melakukan tugas-tugas ringan atau halus. Pengaruh senam dalam
gerak manusia terdiri dari:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Tindakan
(action) merupakan suatu perubahan pada perilaku gerak,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
expressive yaitu gerak didapat secara spontan,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
representative yaitu gerak yang sudah mengakar atau gerak tetap tersimpan dalam
memori,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
intermediate yaitu gerak antara sifatnya belum menetap, <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
Improvisasi,<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Gerak
ritual.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Selain itu
senam mempengaruhi <b><i style="mso-bidi-font-style: normal;">gaya atau style</i></b>
yang dimaksud adalah penampilan dalam bergerak pada manusia, adapun gaya
tersebut adalah <b><i style="mso-bidi-font-style: normal;">gaya person</i></b>
yaitu suatu gaya yang dipengaruhi bentuk tubuh atau posture manusia, <b><i style="mso-bidi-font-style: normal;">gaya konfermasi</i></b> yaitu gaya peran
yang dipengaruhi oleh peranan, dan <b><i style="mso-bidi-font-style: normal;">gaya
budaya (culture)</i></b> yaitu gaya yang dipengaruhi oleh lingkungan atau
budaya.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">F. Urutan Gerakan Senam<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">1. Dimulai
dengan pemanasan kurang lebih dilakukan 5-10 menit dengan aerobic ringan
menurut <b><i style="mso-bidi-font-style: normal;">Sadoso(1997;29,lihat kravits)</i></b>
mulai dari atas yaitu gerakan pada leher yaitu gerakan kepala pada sisi
samping, depan, dan mengangguk.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 36.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">a. Memutar bahu, putar bahu secara perlahan-lahan kedepan dan sebaliknya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>b. Badan atas direnggangkan
dengan lengan kesamping.<span style="mso-tab-count: 1;"> </span><span style="color: black; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt; mso-themecolor: text1;">c.Putar
linkar badan bagian atas.</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">d. Bongkokkan badan kedepan maupun sisi badan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>e. Melangkah dan merenggangkan kaki.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">f. Gerak pemanasan ini disebut dengan pemanasan <span style="mso-spacerun: yes;"> </span>dinamis setelah itu peregangan atau gerak
statis yaitu dengan merenggangkan kaki pisisi kangkang.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>g. Peregangan setengah kangkang.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2.Pemanasan
perlu dilakukan karena sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">2.1. Untuk menaikkan denyut nadi, dimana <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">gerakan <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">perlahan-<span style="mso-spacerun: yes;"> </span>lahan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Untuk
mempersiapkan otot dan sendi, agar <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 72.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l19 level2 lfo11; mso-pagination: none; text-autospace: none; text-indent: -36.0pt;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-weight: bold; mso-fareast-font-family: Times; mso-font-kerning: .5pt;"><span style="mso-list: Ignore;">2.3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">gerakan yang
dilakukan dalam gerakan inti tidak terhambat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.3. Untuk menaikkan suhu tubuh.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.4. Untuk meningkatkan sirkulasi
darah.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>2.5 Untuk mempersiapkan kejiwaan dan
emosional.<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-font-kerning: .5pt;">#NOTE:<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><span style="mso-tab-count: 1;"> </span>Bagi orang yang sudah berumur 40 tahun
keatas, dianjurkan melakukan stretching atau penguluran terlebih dahulu sehari
tiga kali, agar otot-otot tetap kenyal, dan untuk menguatkan tulang dapat
dilakukan latihan-latihan dengan barbell atau dumpel dengan berat yang ringan.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">G.<span style="letter-spacing: -1.0pt;">Senam Lantai.</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Senam lantai (flour exercise) adalah satu bagian dari
rumpun senam, sesuai dengan denga istilah lantai, maka gerakan-gerakan senam
yang dilakukan di atas yang beralasan matras atau permadani atau sering juga
disebut dengan istilah latihan bebas, sebab pada waktu melakukan gerakan atau
latihannya. Pesenam tidak boleh menggunakan alat atau suatu benda. Senam lantai
</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">menggunakan area yang berukuran 12 x 12
meter, dan area 1 meter untuk menjaga keamanan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biasanya merupakan nomor
pertama dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk
juga berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan
tenaga otot yang luar biasa. Nomor ini mungkin merupakan tontonan yang paling
mengasyikkan dibanding dengan alat-alat lain meskipun sebenarnya relatif
berkembang paling baru. Untuk pertama kali nomor ini sebagai nomor perseorangan
dalam Olympiade 1932 dan bagi wanita baru 20 tahun kemudian.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam lantai sangat populer
terutama bagi penyelenggaraan secara massal yang dapat diikuti oleh ribuan
peserta bersama-sama. Gerakan-gerakannya dapat dikerjakan secara seragam dan
membentuk formasi-formasi yang menarik dan mengesankan. Di negeri kita sekarang
sedang digalakkan apa yang disebut senam pagi Indonesia.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lantai pertandingan berukuran
12 m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Pria tampil dalam waktu 70 detik dan wanita dengan diiringi musik 90 detik.
Keduanya bertujuan untuk memberikan kesan kepada para wasit dengan rangkaian
urutan dari berbagai lompatan, putaran, keseimbnagan dicampur dengan
unsur-unsur lonjakan dan akrobatik. Gerakan-gerakan yang menekankan tenaga
harus dilakukan secara lambat dan sikap statis sekurang-kurangnya 2 detik.
Gerakan-gerakan salto harus dikerjakan setinggi bahu.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">H. Secara
umum gerakan senam lantai di bagi menjadi 5 variasi gerakan dasar, yaitu</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;"> :<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">mengguling<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">melompat<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">meloncat<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">berputar di udara<o:p></o:p></span></div>
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<span style="color: black; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt;">bertumpu pada tangan atau kaki<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">I.Manfaat
dari senam lantai</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt;">bagi tubuh antara lain
adalah</span></b><span style="color: black; font-family: Times; font-size: 14.0pt;">
:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- membantu merangsang sel –
sel pertumbuhan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melenturkan gerak badan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melatih badan untuk bergerak
lincah<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- melatih kesehatan jantung
untuk berdetak dengan teratur dan<span style="mso-spacerun: yes;"> </span>kuat<o:p></o:p></span></div>
<div style="background: white; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-line-height-alt: 13.5pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt;">- melenturkan tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt;">- menjaga berat badan tubuh
dalam berat proposional<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%;">-
memelihara kebugaran dan kesegaran tubuh.</span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Sistem Senam yang Berpengaruh<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Untuk melihat system senam yang berpengaruh pada
perkembangan system senam di Indonesia, mau tidak mau kita harus melihat juga
system-sistem senam yang berpengaruh di Belanda, karena pada hakekatnya senam
di Indonesia merupakan kepanjangan sejarah senam Belanda.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Jerman di Negeri Belanda<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Carl Euler (1809-1885).
Carl Euler dating ke Belanda dengan memperkenalkan senam yang diajarkan secara
metodis di perkumpulan sekolah-sekolah. Meskipun demikian, sebernarnya
perkembangan metodik senam dinegeri Belanda dimulai dari sekolah-sekolah
marinier, yang kemudian menyebar kesekolah umum lewat para perwira yang telah
bebas tugas (pensiun). Dan satu hal harus dicatat, bahwa pengaruh turnen ini
dianggap mengandung aspek negate karena terlalu besarnya penekanan pada aspek
prestasi daripada terhadap unsur pendidikannya.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Spiesz lama kemudian
diperkenalkan pula metode Spiesz (1862) yang menekankan pada penggunaan
alat-alat seperti palang tunggal, palang sejajar,dan tiang untuk memanjat.
Menurut Spiesz senam tidak hanya untuk mencapai prestasi, tetapi juga untuk
kesehatan dan penguasaan diri. Sejak tahun 1863 gymnastic di negeri Belanda
menjadi pelajaran wajib.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-list: l43 level1 lfo52; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Swedia di Negeri Belanda (1910)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sistem Jerman mulai
tergeser popularitasnya oleh system Swedia. Kelebihan system ini dinilai dari
kepraktisannya untuk bisa dilakukan di sekolah-sekolah. Karena bisa dilakukan
secara klasikal. Disamping itu, system Swedia dianggap memiliki kelebihan
karena lebih menekankan pada manfaat dari gerakan-gerakannya. Pendukung system
Swedia di Belanda adalah H.v Blijenburg. Ia berpropaganda tentang betapa
pentingnya system Swedia bagi peningkatan kesehatan pemakainya. Ketika system
Swedia masuk ke negeri Belanda, senam di Indonesia masih menganut system
Jerman, yaitu turnen dari Jahn dan metode Spiesz, yang tepatnya system ini
masuk pada tahun 1912. Setelah bertahan sekitar 4 tahun, lalu system Jerman
tergeser oleh system Swedia yang dibawa dan diperkenalkan oleh Dr.H.F. Minkema.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Denmark di negeri Belanda<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 87.0pt; mso-add-space: auto; mso-list: l39 level1 lfo53; text-indent: -51.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Niels Bukh setelah Perang Dunia I, seistem Swedia mulai
tergeser oleh system Denmark yang dibawa ke Belanda oleh Niels Bukh. Niels Bukh
menilai bahwa system senam Swedia kurang dapat membentuk sikap dan gerak. Anak
cukup tangkas, namun kurang lentuk. Dari situ ia kemudian menciptakan latihan
peregangan, yag digabungkan dengan latihan ketangkasan dan kekuatan menjadi
“Latihan Pendahuluan”. Latihan ini yang menjadi cikal bakal latihan persiapan
untuk menuju ke inti latihan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 87.0pt; mso-add-space: auto; mso-list: l39 level1 lfo53; text-indent: -51.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">J. Thulin juga dianggap sebagai pembaharuan senam system
Swedia. Melalui bukunya, Si Buyung, ia menciptakan latihan yang sesuai dengan
dunia anak-anak.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-list: l43 level1 lfo52; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pengaruh system Austria pembaharuan dari Swedia dan
Denmark<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Munculnya hampir bersamaan dengan pembaharuan
di salah satu Negara Eropa, yaitu Austria. Gerakan pembaharuan dari Austria ini
dipelopori oleh Gaulhofer dan Steicher yang berusaha meletakkan dasar yang lain
setelah selesainya Perang Dunia I. system ini berusaha menyesuaikan isi
latihannya dengan usia anak didik serta menekankan pada kontraksi otot secara
dinamis. Tokoh yang membawa dan mempopulerkan system Austria ke negeri Belanda
adalah J.M.J Korpershoek, K.H. Van Schagen, dan W. Rob. Lalu system Austria ini
masuk ke Indonesia dan bertahan cukup lama sebagai yang dianut oleh para ahli,
baik sebelum maupun sesudah jaman kemerdekaan, dengan hanya terputus sementara
ketika pasukan Jepang masuk ke Indonesia pada tahun 1942.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">J. Cabang Senam lantai<o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">1.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Berguling</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="164" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image005.png" v:shapes="Picture_x0020_3" width="198" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Sikap permulaan jongkok,kedua tangan
menumpu pada matras selebar bahu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.Kedua
kaki diluruskan, siku tangan ditekuk, kepala dilipat sampai dagu menyentuh
dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Mengguling
ke depan dengan mendaratkan tengkuk terlebih dahulu dan kedua kaki di lipat
rapat pada dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.Kedua
tangan melemaskan tumpuan dari matras, pegang mata kaki dan berusaha
bangun.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">e.K<span style="letter-spacing: -1.0pt;">embali berusaha bangun.</span><o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">2.<span style="letter-spacing: -1.0pt;">Kayang</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Kayang
adalah posisi kaki bertumpu dengan empat titik dalam keadaan<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="182" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image007.png" v:shapes="Picture_x0020_2" width="206" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">terbalik dengan meregang dan
mengangkat perut dan panggul. Nilai dari pada gerakan kayang yaitu dengan
menempatkan kaki lebih tinggi memberikan tekanan pada bahu dan sedikit pada
pinggang. Manfaat dari gerakan kayang adalah untuk meningkatkan kelentukan<span style="letter-spacing: -1.0pt;"> bahu,bukankelentukan pinggang.</span> <span style="letter-spacing: -1.0pt;">Cara melakukan gerakan kayang sebagai berikut:</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Sikap
permulaan berdiri, keduan tangan menumpu pada pinggul.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.K<span style="letter-spacing: -1.0pt;">edua kaki ditekuk, siku tangan ditekuk, kepala di
lipat ke belakang.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Kedua
tangan diputar ke belakang sampai menyentuh matras sebagai <span style="letter-spacing: -1.0pt;">tumpuan.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.<span style="letter-spacing: -1.0pt;">Posisi badan melengkung bagai busur.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">3.</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> <b><span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Sikap Lilin</span></b><o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="115" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image009.png" v:shapes="Picture_x0020_5" width="245" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Sikap lilin merupakan sikap tidur
terlentang kemudian kedua kaki diangkat keras di atas (rapat) bersama-sama,
pinggang ditopang kedua tangan dan pundak tetap menempel pada lantai. Dalam
melakukan sikap lilin, <span style="letter-spacing: -1.0pt;">kekuatan otot perut
berfungsi untuk kedua tangan menopang pinggang.</span> Cara melakukan gerakan
sikap lilin sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.Tidur
terlentang, kedua tangan di saping badan, pandangan ke atas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b.Angkat
kedua kaki lurus ke atas dan rapat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c.Yang
menjadi landasan adalah seluruh pundak dibantu kedua tangan <span style="letter-spacing: -1.0pt;">menopang pada pinggang.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.Pertahankan
sikap ini beberapa saat.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">4.
<span style="letter-spacing: -1.0pt;">Guling lenting.</span><o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.
<span style="letter-spacing: -1.0pt;">Latihan rangkaian berakan berguling.</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">1)Sikap
permulaan berbaring menelantang atau duduk telumpar<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">2)Mengguling ke belakang, tungkai
keras, kaki dekat kepala, lengan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> bengkok, tangan menumpu di samping kepala, ibu jari dekat </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">dengan telinga.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)<span style="letter-spacing: -1.0pt;">Mengguling ke depan disertai dengan lecutan
tungkai ke atas</span> depan, tangan menolak badan melayang dan membusur,
kepala rapat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Mendarat
dengan kaki rapat, dorong panggul ke depan, badan <span style="letter-spacing: -1.0pt;">membusur dengan keras ke atas.<o:p></o:p></span></span></div>
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<br /></div>
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<br /></div>
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<div class="MsoNormal" style="line-height: 16.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b. <span style="letter-spacing: -1.0pt;">Lenting kepala/dahi</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Cara
melakukannya sebagai berikut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="182" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image013.png" v:shapes="Picture_x0020_6" width="254" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Membungkuk bertumpu pada dahi dan membentuk segi
tiga sama sisi, punggung tegak lurus, tungkai rapat dan lurus, jari-jari kaki <span style="letter-spacing: -1.0pt;">bertumpu di lantai.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">2)Mengguling
ke belakang disertai lecutan tungkai serentak tangan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">menolak
sekuat-kuat kepala pasif, badan melaayang dan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">membusur.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)Mendarat
dengan kaki rapat, badan membusur lengan ke atas<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">5.Berguling Ke Depan Dilanjutkan Lenting Tengkuk/Kepala</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Sebelum
latihan rangkain gerakan berguling ke depan lenting tengkuk/kepala, akan di
bahas dulu bagaimana melakukan guling depan yang<span style="letter-spacing: -1.0pt;"> betul. </span>Cara melakukan gerakan guling depan sebagai
berimut:<o:p></o:p></span></div>
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</v:shape><![endif]--><img align="left" height="128" hspace="9" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image015.png" v:shapes="Picture_x0020_8" width="245" /><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.Sikap permulaan jongkok tangan menumpu pada
matras selebar bahu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b.Luruskan
kedua kaki, siku tangan di tekuk, kepala dilipat sampai dagu <span style="letter-spacing: -1.0pt;">dengan menyentuh dada.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c.Mengguling
ke depan dengan mendaratkan kuduk terlebih dahulu dan kedua kaki dilipat rapat
pada dada.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d.Kedua
tangan melepaskan tumpuan dari matras, pegang mata kaki dan berusaha
bangun.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.K<span style="letter-spacing: -1.0pt;">embali berusaha jongkok.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">6. <span style="letter-spacing: -1.0pt;">Berdiri Tangan (Hands Stand).</span><o:p></o:p></span></b></div>
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<b><i><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.<span style="letter-spacing: -1.0pt;"> Berdiri Tangan (Hands Stand)<o:p></o:p></span></span></i></b></div>
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<span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;">Cara melakukannya
adalah sebagai berikut:</span><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Sikap
permulaan berdiri tegak, salah satu kaki sedikit ke depan.<o:p></o:p></span></div>
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selebar bahu <span style="letter-spacing: -1.0pt;">lengan keras, pandangan
sedikit ke depan, pantat didorong</span> setinggi-tingginya, tungkai depan
bengkok sedang tungkai<span style="letter-spacing: -1.0pt;"> belakang lurus.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)Ayunkan
tungkai belakang ke atas, kencangkan otot perut.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Kedua
tungkai rapat dan lurus merupakan satu garis dengan badan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">dan lengan,
pandangan diantara tumpuan tangan, badan dijulurkan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">ke atas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">5)Perhatikan
keseimbangan.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times;">b<span style="mso-bidi-font-style: italic;">.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Berdiri
Tangan Dengan Sikap Kaki Di </span></span><span style="mso-font-kerning: .5pt;">b<span style="mso-bidi-font-style: italic;">uka</span></span></span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">1)Sikap
permulaan berdiri tegak, salah satu kaki sedikit ke depan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">2)Bungkukan
badan, tangan menumpu pada matras selebar bahu<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">lurus,
pandangan sedikit lurus ke depan, pantat didorong setinggi-<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">tingginya,
tungkai ke depan bengkok, sedang tungkai belakang<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">lurus.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">3)<span style="letter-spacing: -1.0pt;">Ayunkan tungkai belakang ke atas, diikuti tungkai
yang lain.</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">4)Kedua
tungkai rapat dan lurus merupakan satu garis dengan lengan, setelah itu kaki di
buka ke samping kiri dan kanan, pertahankan sikap ini beberapa saat,
selanjutnya kaki dirapat kembali lalu dibuka ke depan dan ke belakang pandangan
diantara <span style="letter-spacing: -1.0pt;">tumpuan kedua tangan.</span><o:p></o:p></span></div>
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<br /></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">7. Rol depan</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Guling
ke depan adalah berguling ke depan atas bagian belakang badan
(tengkuk,punggung,pinggang,dan panggul bagian belakang). Latian guling ke depan
dapat dilakukan dengan dua cara,yaitu : guling ke depan dengan sikap awal
jongkok dan guling ke depan dengan sikap awal berdiri.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Cara melakukannya sebagai
berikut:</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a. Sikap permulaan
jongkok,kedua tangan menumpu pada matras selebar bahu.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b. Kedua kaki diluruskan,
siku tangan ditekuk, kepala dilipat sampai dagu menyentuh dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c. Mengguling ke depan
dengan mendaratkan tengkuk terlebih dahulu dan kedua kaki di<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">
lipat rapat pada dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">d. Kedua tangan
melemaskan tumpuan dari matras, pegang mata kaki dan berusaha bangun.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">e. Kembali berusaha
bangun.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">8. Rol
Belakang</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Guling
ke belakang adalah menggulingka badan ke belakang ,dimana posisi badan tetap
harus membulat,yaitu kaki dilipat,lutut tetap melekat di dada,kepala ditundukan
sampai dagu melekat di dada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Cara melakukan guling ke
belakang</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> <b>:</b></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a.
Sikap permulaan dalam posisi jongkok,kedua tangan di depan dan kaki sedikit
rapat</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b.
Kepala ditundukan kemudian kaki menolak ke belakang</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c.
Pada saat panggul mengenai matras,kedua tangan segera dilipat ke samping
telinga dan telapak tangan menghadap ke bagian atas untuk siap menolak</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">d. Kaki segera
diayunkan ke belakang melewati kepala,dengan dibantu oleh kedua tangan menolak
kuat dan kedua kaki dilipat sampai ujung kaki dapat mendarat di atas
matras,ke sikap jongkok</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">9. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Lompat
Harimah</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">a)
Sikap awal:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> berdiri tegak
kemudian mengambil sikap siap berlari dengan kecepatan tertentu.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> jarak
pengambilan awalan bisa bervariasi beberapa langkah atau banyak langkah
tergantung ketinggian penanda yang ada.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">b)
Rangkaian loncat harimau dan berguling ke depan:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Mengambil
posisi berdiri tegak kemudian berlari cepat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Setelah mendekati
penanda segera melakukan tolakan dengan menumpu pada kedua kaki.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Badan terangkat
keatas atau meloncat melewati penanda yang ada, setelah melewati penanda tangan
bersiap-siap untuk menumpu pada matras diikuti tengkuk kemudian punggung yang
menyentuh matras dilanjutkan dengan gerakan guling ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">c)
Sikap akhir</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Melakukan
guling depan sampai 2 atau 3 kali,kemudian kembali ke posisi jongkok,</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> Kedua kaki
menapak sempurna, tangan lurus kedepan badan tidak terjatuh ke samping kanan
atau ke samping kiri, kemudian berdiri tegak,kembali ke sikap.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">10.
Berdiri dengan Kepala (Headstand)</span></b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Headstand adalah
posisi keseimbangan yang memanfaatkan kekuatan kedua lengan dan kepala (otot
leher) sebagai titik tumpunya. Posisi ini diawali dari posisi jongkok dan
menempatkan ujung kepala dan kedua telapak tangan di lantai. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Ketika titik tumpu
(kepala dan kedua lengan) sudah siap, pelan-pelan titik berat badan dipindahkan
ke titik tumpu dan secara perlahan mengangkat kedua kaki yang dibengkokkan ke
atas, sehingga panggul dan kedua kaki berada di atas kepala. Kemudian, secara
perlahan pula, luruskan kedua kaki hingga terbentuk posisi badan dan kaki lurus
membentuk satu garis<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>Berdiri dengan kepala<span style="letter-spacing: .45pt; mso-font-kerning: .5pt;"> adalah sikap tegak dengan
bertumpu pada kepala dan ditopang</span><span style="mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">oleh kedua tangan.</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Sikap permulaan membungkuk bertumpu pada dahi dan
tangan. Dahi dan tangan </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">membentuk segitiga sama sisi.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Angkat tungkai ke atas satu per satu bersamaan.
Untuk menjaga agar badan tidak mengguling ke depan, panggul ke depan, dan
punggung membusur.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: .3pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Berakhir pada sikap badan tegak, dan tungkai rapat lurus
ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> </span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">11. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: .1pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Berdiri
Atas Tangan (Handstand)</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Hands stand adalah sikap tegak dengan bertumpu pada
kedua tangan ,kedua kaki rapat dan lurus ke atas .suatu hal yang perlu
diperhatikan dalam melakukan hands stand adalah harus di lakukan di atas
landasan atau alas yang keras (misal lantai).karena akan memudahkan dalam
bertumpu,jika dibandingkan melakukannya di atas alas yang lunak (misal kasur).</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan handstand yaitu:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .3pt;">Berdiri tegak kaki diceraikan ke muka dan belakang.</span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">Bungkukkan badan, tangan menumpu selebar bahu,
lengan lurus, pandangan agak ke</span> <span style="letter-spacing: .1pt;">depan,
pantat diangkat setinggi-tinginya, tungkai ke depan bengkok, sedang tungkai </span>belakang
lurus.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Ayunkan tungkai
belakang ke atas diikuti tungkai yang lain.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua tungkai
rapat clan lurus, membentuk satu garis dengan badan dan lengan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <span style="letter-spacing: .1pt;">Pertahankan keseimbangan.</span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">12.</span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">MERODA</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"><span style="mso-spacerun: yes;"> </span></span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Sikap permulaan<b> </b>Bagi
yang baru belajar, berdiri menyampingi arah gerakan, kedua kaki dibuka lebar,
kedua lengan lurus ke atas di samping kepala serong ke samping dan telapak
tangan menghadap ke atas</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan handstand yaitu:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
Awali dengan sikap siap melakukan dengan mengakat salah satu tangan</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">Bertumpu
tangan, mencoba melewatkan kedua kaki secara bergantian<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">Seperti di
atas, benda yang dilewati harus lebih tinggi.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">kemudian
turunkan kaki satu persatu dengan kaki terbuka lebar<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-font-kerning: .5pt;">·</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">
</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">dan akhir
dengan sikap sempuran dengan kedua tanggan di angakat.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">13. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">ROUND OFF</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Bagi yang baru belajar, berdiri tegak, kedua kaki rapat,
kedua lengan di samping badan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara
melakukan gerakan round off</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">a.
Ayunkan kedua lengan keatas sejajar bahu lurus kedepan serong ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">b
Sambil mengangkat dan melangkahkan kaki ke kiri ke depan, badan putar kesamping
kiri.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">c. Bersamaan
dengan meletakkan kedua telapak tangan pada matras sejajar bahu, lemparkan kaki
kanan lurus ke atas, kemudian diikuti kaki kiri hingga pada posisi handstand.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">d.
Lemparkan kedua kaki sejauh mungkin.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">e.
Mendarat pada kedua kaki dan badan menghadap ke tempat semula.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">14. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Loncat
Kangkang</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Loncat kangkang adalah gerakan
melompati suatu alat dengan cara bertumpu pada alat tersebut. Dalam latihan
gerakan ini dapat dapat dilakukan pada peti lompat atau pada teman yang
membungkuk.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara melakukan loncat kangkang:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Awalan lari cepat badan condong ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua kaki menolak pada papan tolak
sekuat-kuatnya disertai ayunan dari belakang bawah ke depan. Badan lurus,
tungkai dipisahkan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Saat tangan menyentuh pada bagian pangkal
kuda-kuda segera menolak sekuat-kuatnya.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Badan melayang di atas kuda-kuda sikap lurus,
lengan direntangkan, tungkai lurus dipisahkan (dibuka lebar) pandangan ke
depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Mendarat dengan ujung kaki mengeper lengan
direntangkan ke atas.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;">15. </span></b><b><span style="color: #262626; font-family: Times; font-size: 16.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Lompat
Jongkok</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-indent: 36.0pt; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Teknik gerakannya sama dengan
lompat kangkang menggunakan kuda-kuda, tetapi karena peti lompat lebih panjang
maka memerlukan awalan yang lebih panjang dan tolakan yang lebih kuat lagi.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;">Cara melakukan lompat jongkok:</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Awalan lari cepat badan condong ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua kaki menolak pada papan tolak
sekuat-kuatnya, badan condong ke depan dan kedua tangan diayun ke depan dengan
sasaran tumpuan tangan pada ujung akhir bagian peti lompat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Saat melayang badan lurus kaki rapat, kemudian
dengan tangan lurus menumpu pada peti lompat.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Kedua tangan menolak kuat pada peti lompat dan
dibuka selebar bahu, kemudian kedua kaki ditekuk di dekatkan pada dada dan
masuk di antara kedua lengan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Luruskan badan dan kedua kaki rapat,sesaat
sebelum mendarat, pandangan tetap ke depan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-font-kerning: .5pt;">Ø</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; letter-spacing: -.15pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: .5pt;"> Mendarat lunak, pertahankan keseimbangan.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">K.</span></b><span style="font-family: Arial; font-size: 16.0pt;"> </span><b><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam
Irama</span></b><span style="font-family: Arial; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">K.1. <span style="letter-spacing: -1.0pt;">Senam Irama Tanpa Alat</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam irama dalah senam yang berjalan harus menyesuaikan
dengan <span style="letter-spacing: -1.0pt;">suatu irama yang biasanya irama
musik, tetapi dapat juga dengan irama</span> hitungan yang teratur. Irama
adalah iringan baik berupa musik ataupun hitungan yang beraturan. Faktor-faktor
yang harus diperhatikan dalam melakukan senam adalah sebagai berikut:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a. Irama
musik yang dipakai menggunakan bicara, misalnya 2/4, 3/4 dan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">sebagainya<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b. Adanya
kontinuitas gerakan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c. Fleksibilitas.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d. Keindahan
gerak.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Latihan
senam irama tanpa diiringi musik, tatapi dengan menggunakan irama hitungan yang
teratur. </span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bola adalah salah satu contoh alat yang
sering digunakan pada Senam Irama:</span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.8pt; margin-bottom: 7.5pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Kelentukan<br />
2. Keseimbangan<br />
3. Keluwesan<br />
4. Fleksibilitas<br />
5. Kontinuitas<br />
6. Ketepatan dengan irama<br />
<br />
kita perlu menguasai teknik gerakan pada senam irama agar mencapai gerakan yang
serasi dan bermanfaat bagi jasmani dan rohani. Hal ini sesuai dengan
tujuan senam yaitu membentuk keindahan tubuh, kebugaran dan kekuatan. Ada
tiga hal yang harus ditekankan pada senam irama, yaitu :<br />
a. Ketepatan musik/irama<br />
b. Kelentukan (fleksibilitas)<br />
c. Kontinuitas gerakan<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Beberapa
latihan gerak senam irama adalah sebagai berikut:<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a. <span style="letter-spacing: -1.0pt;">Latihan Pertama</span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan,
jalan ke depan dengan lentur, tangan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">mengepal,
lengan membentuk siku, lengan kanan ke arah atas, lengan<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">kiri ke
arah atas, siku kanan di atas kepalan tangan kiri. <o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
terus melangka posisi tangan sama.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3-4</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Terus melangka
posisi tangan bergantian.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan
langsung dibuka selebar bahu.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 6</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
tutup ke arah kanan, posisi tangan tetap.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 7</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 5 dan 6 tapi gerak kaki ke tengah dan ke<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">b.<span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">Latihan Kedua</span><o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Buka kaki selebar bahu, lutut ditekuk sedikit lengan ke<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">arah depan bersudut 90 </span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">jari
tangan mengepal menghadap ke bawah.<span style="letter-spacing: -1.0pt;"><o:p></o:p></span></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : kaki kiri ditekuk ke arah belakang panggul kanan, tangan ditekuk ke
depan dada dengan poros di bahu, tangan di atas tangan <span style="letter-spacing: -1.0pt;">kiri.</span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 2, hanya
posisi kaki dan tang kebalikan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1-4.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-no-proof: yes; mso-themecolor: text1;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_13" o:spid="_x0000_i1027" type="#_x0000_t75" style='width:405pt;
height:184pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image022.png"
o:title=""/>
</v:shape><![endif]--><img height="186" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image023.png" v:shapes="Picture_x0020_13" width="407" /></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c. Latihan Ketiga<o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Pindahkan
berat badan ke kanan, sambil ayun kedua lengan ke kanan sejajar bahu, jari-jari
lurus dan rapat menghadap ke bawah.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Badan
kembali ke tengah, tekuk kedua lutut, lengan ke bawah, jari tangan menghadap ke
paha.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 1, tapi ke arah kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 2<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan5-8</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti
hitungan 1-8.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt; mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_14" o:spid="_x0000_i1026"
type="#_x0000_t75" style='width:414pt;height:178pt;visibility:visible;
mso-wrap-style:square'>
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o:title=""/>
</v:shape><![endif]--><img height="180" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image025.png" v:shapes="Picture_x0020_14" width="416" /></span><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"><o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times;">d. Latihan Keempat<o:p></o:p></span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times;">Badan menghadap serong kanan,
berat badan dipindahkan ke kanan sambil kaki kiri ditekuk ke belakang,
mendekati panggul kiri, lengan diayunkan ke atas. jari-jari tangan lurus rapat
telapak tangan <span style="letter-spacing: -1.0pt; mso-font-kerning: .5pt;">menghadap
ke dalam.</span><o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Badan
kembali ke tengah, tekuk kedua lutut, lengan lempeng ke bawah, jari tangan
menghadap ke paha.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 1, tapi
ke arah kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : Seperti hitungan 2<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5-8 </span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">: Seperti hitungan 1-4<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.<span style="letter-spacing: -1.0pt;">Hitungan Kelima</span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 1</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kanan
dibuka selebar bahu lengan ditekuk didepan dada, jari-jar tangan mengepal dan
menghadap ke bawah.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 2</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> :<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Kaki kiri
diayaun, lalu tumit di bawa ke arah depan, menyilang, lengan dorong ke bawah,
jari-jari mengepal dan menghadap ke dalam.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 3</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 1<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 4</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seperti hitungan 2, tapi tumit kanan yang menyilang ke depan kiri.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Hitungan 5-8</span></b><span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> : <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Seprti hitungan 1-4<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">K.2.<span style="letter-spacing: -1.0pt;">Senam Irama dengan Alat</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> Senam irama ini jenis senam irama yang
pelaksanaannya menggunakan alat atau perkakas Alat ikut bergerak, selaras
gerakan mengikuti irama dan mudah dipindahkan, sedangkan perkakas tidak ikut bergerak
dan s<span style="letter-spacing: -1.0pt;">ukar dipindahkan.</span> Alat-alat
yang dipakai dalam senam irama adalah sebagai berikut<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">a.<span style="letter-spacing: -1.0pt;">bola</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">b.tongkat<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">c.sinpai
dan tali<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">d.selendang<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">e.<span style="letter-spacing: -1.0pt;">bendera dan pita<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">L. <span style="mso-spacerun: yes;"> </span>Senam Artistik Serta Perkembangannya di
Indonesia<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lahirnya senam artistik di
Indonesia yaitu pada saat menjelang pesta olahraga Ganefo I di Jakarta pada tahun
1963, yang mana setiap artistik merupakan salah satu cabang olahraga yang
dipertandingkan, untuk ini perlu dibentuk suatu organisasi yang berfungsi
menyiapkan para pesenamnya. Organisasi ini dibentuk pada tanggal 14 Juli 1963
dengan nama PERSANI (Persatuan Senam Indonesia), atas prakarsa dari tokoh-tokoh
olahraga se-Indonesia yang menangani dan mempunyai keahlian pada cabang
olahraga senam. Promotornya dapat diketengahkan tokoh-tokoh dari daerah seperti
: Jakarta, Jawa Barat, Jawa Tengah, Jawa Timur, Sumatera Utara. Wadah inilah
kemudian telah membina dan menghasilkan atlet-atlet senam yang dapat
ditampilkan dalam Ganefo I dan untuk pertama kalinya pula pesenam-pesenam
Indonesia menghadapi pertandingan Internasional. Kegiatan selanjutnya adalah
mengikut sertakan tim senam dalam rangka Konferensi Asia Afrika I dan dalam
Ganefo Asia, dimana untuk mempersiapkan atlet-atlet Indonesia ini dipanggil
pelatih-pelatih senam dari RRC, maka dengan demikian Indonesia mengalami
kemajuan dalam prestasi olahraga senam. Tetapi sangat disayangkan bahwa harapan
yang mulai tumbuh harus berhenti sementara oleh karena suasana politik yaitu
saat meletusnya G 30 S/PKI, sehingga pelatih-pelatih dari RRC harus
dikembalikan ke negaranya.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Usaha untuk mengejar
ketinggalan ini maka pada tahun 1967 dikirim seorang pelatih Indonesia yaitu :
Sdr. T. J. Purba ke Jerman Timur untuk sekolah khusus pelatih senam artistik
selama 26 bulan. Kemudian sebagai titik tolak yang kedua adalah dimasukkannya
cabang olahraga senam artistik yang pertama kalinya dalam Pekan Olahraga
Nasional (PON VII/1969) di Surabaya, dan kemudian untuk seterusnya dimasukkan
dalam setiap penyelenggaraan PON. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam adalah aktivitas
fisik yang dilakukan baik sebagai cabang olahraga tersendiri maupun sebagai
latihan untuk cabang olahraga lainnya.Berlainan dengan cabang olahraga lain
umumnya yang mengukur hasil aktivitasnya pada obyek tertentu, senam mengacu
pada bentuk gerak yang dikerjakan dengan kombinasi terpadu dan menjelma dari
setiap bagian anggota tubuh dari komponen-komponen kemampuan motorik seperti :
kekuatan, kecepatan, keseimbangan, kelentukan, agilitas dan ketepatan. Dengan
koordinasi yang sesuai dan tata urutan gerak yang selaras akan terbentuk
rangkaian gerak artistik yang menarik.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pada tingkat sekolah atau
yunior pertandingan dapat dibatasi pada nomor-nomor tertentu, biasanya senam
lantai dan kuda-kuda lompat. Pertandingan tingkat Nasional dan Internasional
bagi pria terdiri dari 6 (enam) nomor yakni : senam lantai, kuda-kuda lompat,
kuda-kuda pelana, palang sejajar, palang tunggal, dan gelang-gelang. Sedang
bagi wanita ada 4 (empat) nomor : senam lantai, kuda-kuda lompat, balok
keseimbangan, dan palang bertingkat.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penilaian diberikan oleh 4
(empat) orang wasit yang dipimpin oelh seorang wasit kepala. Setiap peserta
pertandingan harus melakukan 2 (dua) macam rangkaian pada setiap nomor atau
alat, satu rangkaian wajib (yang telah ditentukan terlebih dahulu) dan satu
rangkaian pilihan atau bebas masing-masing. Nilai seseorang adalah rata-rata
dari dua nilai tengah dengan membuang nilai tertinggi dan nilai terendah dari 4
(empat) orang wasit. Pesenam dengan nilai akumulasi tertinggi menjadi juara ke
I dalam kategori serba bisa, tertinggi kedua menjadi juara ke II dan
seterusnya.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Juara regu ditentukan
dengan penjumlahan 5 (lima) nilai terbaik dari 6 (enam) anggota regu dan setiap
alat. 6 (enam) peserta terbaik dari semua atlet turut dalam pertandingan final
pada tiap-tiap atlet dan nilai akhir yaitu rata-rata dari rangkaian
bebas/pilihan dan wajib terdahulu disatukan dengan nilai rangkaian
bebas/pilihan dalam final. Nilai ini menentukan urutan pemenang tiap alat.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Para wasit memberikan
nilai pada waktu bersamaan. Nilai maksimum adalah : 10,000. Hukuman-hukuman
diberikan dengan pengurangan nilai pada pelaksanaan yang salah, penguasaan yang
kurang baik, dibantu orang lain, jatuh dari alat atau melampaui batas waktu.
Selain itu dinilai pula faktor kesulitan gerak dan penampilan estetikanya.
Besar pengurangan nilai adalah persepuluhan. Peraturan penilaian direvisi
setiap 2 (dua) tahun. Semua gerakan mempunyai faktor kesulitan yaitu : A, B dan
yang tersukar adalah C. Rangkaian latihan biasaya terdiri atas sikap-sikap
statis yang memerlukan tenaga yang besar disambung dengan gerakan-gerakan
berirama y agn sesuai. Sementara sejumlah berntuk gerak memerlukan kekuatan
yang lain memerlukan mobilitas atau keterampilan.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Peralatan Senam Artistik</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1.1 Ukuran alat</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">1. Bentuk putera ada 6
(enam) alat :<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Floor exercise (lantai)<br />
Ukuran 12x12 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Pommel horse (kuda-kuda
pelana)<br />
Panjang 1.60 m<br />
Tinggi 1.10 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Rings (gelang-gelang)<br />
Tinggi 2.55 m<br />
Jarak 0.50 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horse vault (kuda-kuda
lompat)<br />
Panjang 1.60 m<br />
Tinggi 1.35 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Parallelbar (palang
sejajar)<br />
Panjang 3.50 m<br />
Jarak 0.48 s/d 0.52 m<br />
Tinggi 1.75 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horizontal bar (palang
tunggal)<br />
Panjang 2.40 m<br />
Tinggi 2.55 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2. Untuk puteri ada 4
(empat) alat :<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Horse vault (kuda-kuda
lompat)<br />
Panjang 1.60 m<br />
Tinggi 1.20 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Uneven bars (palang
bertingkat)<br />
Panjang 2.40 m<br />
Tinggi palang bawah 1.50 m<br />
Tinggi palang atas 2.30 m<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Balance beam (balok
keseimbangan)<br />
Panjang 5.00 m<br />
Tinggi 1.20 m<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Floor exercise (lantai)<br />
Ukuran 12 x 12 m<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2. Peraturan Umum Senam
Artistik</span></b><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2.1. Kejuaraan beregu (Kompetisi I)<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 7.5pt; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Setiap regu terdiri dari
6 (enam) pesenam putera/puteri.<br />
- Terdiri dari rangkaian wajib dan rangkaian pilihan, pada putera 6 (enam)
alat, puteri 4 (empat) alat.<br />
- Juara beregu (Kompetisi I) adalah regu dengan jumlah nilai terbanyak, dari
jumlah 5 (lima) pesenam<br />
terbaik pada masing-masing alat untuk rangkaian wajib dan rangkaian pilihan.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk putera
adalah : 12 nomor pertandingan x 50 = 600 (wajib dan pilihan) 6 nomor<br />
pertandingan x 50 = 300 (pilihan)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk puteri
adalah : 8 nomor pertandingan x 50 = 400 (wajib dan pilihan) 4 nomor<br />
pertandingan x 50 = 200 (pilihan)<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">2.2.Kejuaraan perorangan serba bisa (Kompetisi II)<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Peserta finalis diambil
dari 36 pesenam terbaik dari hasil kompetisi I, atau 1/3 dari jumlah peserta.<br />
- Dibatasi 3 (tiga) pesenam dari tiap negara/daerah<br />
- Hanya melakukan rangkaian pilihan :<br />
* untuk putera 6 (enam) alat<br />
* untuk puteri 4 (empat) alat<br />
- Juara perorangan serba bisa (Kompetisi II) adalah pesenam dengan jumlah nilai
terbanyak dari nilai<br />
rata-rata pada Kompetisi I (wajib & pilihan), ditambah dengan nilai
kompetisi II pada seluruh alat.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk putera
= 120<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Nilai maksimum untuk puteri
= 80<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">3. Kejuaraan perorangan per
alat (Kompetisi III)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">- Peserta finalis diambil
dari 8 (delapan) pesenam terbaik dari hasil kompetisi I pada alat tersebut.<br />
- Dibatasi 2 (dua) pesenam dari tiap negara/daerah, dan hanya 3 (tiga) alat
yang boleh diikuti oleh<br />
seorang pesenam<br />
- Hanya melakukan rangkaian pilihan :<br />
* untuk putera 6 (enam) alat<br />
* untuk puteri 4 (empat) alat<br />
- Juara perorangan per alat (kompetisi III) adalah pesenam dengan jumlah nilai
terbanyak dari nilai<br />
rata-rata pada kompetisi I (wajib dan pilihan) ditambah dengan nilai kompetisi
III pada<br />
masing-masing alat. Nilai maksimum untuk putera maupun puteri = 20.<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">A.</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Putra</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Senam lantai </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">(<span style="mso-bidi-font-weight: bold;">Floor exercise)</span><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Biasanya merupakan nomor pertama
dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk juga
berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan tenaga
otot yang luar biasa. Senam lantai sangat populer terutama bagi penyelenggaraan
secara massal yang dapat diikuti oleh ribuan peserta bersama-sama.
Gerakan-gerakannya dapat dikerjakan secara seragam dan membentuk
formasi-formasi yagn menarik dan mengesankan.Lantai pertandingan berukuran 12
m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Pria tampil dalam waktu 70 detik.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span></b><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda pelana (Pommel horse)</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Hanya untuk pria karena
memerlukan tenaga yang kuat dari otot-otot lengan dan bahu. Tinggi punggung
kuda-kuda 1.10 m dari lantai dengan ukuran panjang 1.60 m dan lebar 35 cm
.Pelana yang berbentuk 2 (dua) buah batang melengkung masing-masing mempunyai
ukuran tinggi 12 cm dengan lebar 28 cm. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda lompat (Horse vault)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor ini dianggap paling
sederhana diantara semua nomor yang dipertandingkan. Kuda-kuda dilapisi
kulit seperti alat kutda berpelana, namun tanpa pelana. Untuk pria tinggi
punggu kuda-kuda 1,35 m diukur dari lantai, lompatan pria dikerjakan memanjang
dari belakang ke depan kuda-kuda. Baik pria maupun wanita mengambil
ancang-ancang tidak lebih dari 25 meter. Lepas landas kedua kaki dari papan
pegas berukuran 1.20 x 0.60 m. Ukuran alat untuk kuda lompat ini adalah
panjangnya 1.60 m dan tingginya 1.35 m<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang tunggal (Horizontal bar)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang tunggal merupakan salah
satu alat untuk latihan-latihan yang sangat menawan dalam olahraga senam.
Ayunan dan lingkaran telah membuat jenis latihan ini sangat populer. Tak ada
keharusan menahan keseimbangan dan setiap gerak yang dikerjakan dengan
tergesa-gesa akan memperoleh pengurangan nilai. Alat ini terutama sekali
cocok untuk bentuk-bentuk latihan dengan badan lurus dan pegangan yang kokoh.
Ukuran untuk nomor senam ini adalah panjang 2.40 m dan tinggi 2.55 m.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang sejajar ( Parallel bar)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor senam ini hanya untuk pria
dan dimaksudkan untuk melatih otot-otot lengan yaitu menarik dan menekan. Pada
perkembangannya kemudian dikerjakan juga latihan-latihan ayunan. Keterampilan
sekarang menjadi lebih penting dari pada tenaga dan biasanya pesenam yang
memiliki bahu yang lentuk merupakan pesenam yang baik pada alat ini.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Bentuk latihan yang penting adalah ayunan dari
posisi gantung melalui salto ke posisi tekan karena bentuk ini diperlukan bagi
setiap rangkaian bebas/pilihan. Peserta harus mengerjakan gerakan dengan
melepaskan pegangan tangan keduanya sekaligus. Ukuran untuk palang sejajar
ialah panjang 3.50 m, jarak 0.48 s/d 0.52 m dan tinggi 1.75 m.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Gelang-gelang (Rings)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Gelang-gelang juga adalah salah
satu alat yang latihan-latihannya memerlukan tenaga yang kuat pula hingga hanya
dikerjakan pesenam pria. Dalam satu penampilan seorang pesenam harus
melakukan sikap-sikap statik dan mengerjakan dua kali perubahan posisi ke sikap
tegak tumpu atas tangan yaitu satu kali melalui penggunaan tenaga dan satu kali
memanfaatkan momentum. Pesenam mulai dengan lompat menarik kedua gelang masing-masing
dengan tangannya mengerjakan rangkaian latihan dan mengakhirinya dengan
pendaratan kedua kaki rapat di lantai. Ukuran alat untuk nomor senam ini adalah
tinggi 2.55 m dan Jarak 0.50 m<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">B.</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Putri</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Senam lantai </span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">(<b>Floor exercise)</b><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Biasanya merupakan nomor pertama
dalam pertandingan atas pertimbangan kesempatan bagi para pesenam untuk juga
berlaku sebagai pemanasan karena gerakan-gerakannya tidak memerlukan tenaga
otot yang luar biasa. Senam lantai sangat populer terutama bagi penyelenggaraan
secara massal yang dapat diikuti oleh ribuan peserta bersama-sama.
Gerakan-gerakannya dapat dikerjakan secara seragam dan membentuk
formasi-formasi yagn menarik dan mengesankan.Lantai pertandingan berukuran 12
m2 dalam ruang yang berukurang 14 m2 dilapisi karpet kenyal setebal 0,045 m.
Wanita tampil dengan diiringi musik 90 detik. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Palang bertingkat (Uneven bars)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Alat ini khusus untuk wanita
disebut demikian untuk membedakannya dengan palang sejajar meskipun sebenarnya
masih sejajar pula dengan ketinggian yang berbeda. Memang mula-mula wanita
menggunakan alat yang sama seperti pria sampai pada saat menjelang perang dunia
ke II.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Untuk menghindarkan penggunaan
tenaga yang berlebihan bagi wanita kemudian diciptakan latihan-latihan yang
lebih estetik dan dibuat alat yang cocok dengan mengubah palang sejajar menjadi
bertingkat, yang ada di atas 2.30 m dan yang lainnya 1.50 m dari lantai. Ukuran
alatnya adalah dengan panjang 2.40 m, tinggi palang bawah 1.50 m dan tinggi
palang atas 2.30 m.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";">
</span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Balok keseimbangan (Balance beam)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Alat tersebut khusus bagi wanita,
semula hanya untuk keseimbangan namun sekarang sejumlah besar keterampilan
senam lantai dikerjakan pada alat tersebut. Rangkai terdiri atas memutar,
meliuk, keseimbangan, latihan-latihan sambil duduk dan telungkup, langkah
lompat, pembalikan, kesemuanya dalam pola berirama. Balok berukuran panjang 5
meter, lebar 10 cm tebal balok 16 cm dan dipasang pada kaki dengan ketinggian
1.20 meter.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Wingdings;">Ø</span><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman";"> </span><b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Kuda-kuda lompat (Horse vault)</span></b><span style="font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: Arial;"> <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Nomor ini dianggap paling
sederhana diantara semua nomor yang dipertandingkan. Kuda-kuda dilapisi
kulit seperti alat kutda berpelana, namun tanpa pelana. Untuk pria tinggi
punggu kuda-kuda 1,35 m diukur dari lantai, lompatan pria dikerjakan memanjang
dari belakang ke depan kuda-kuda. Baik pria maupun wanita mengambil
ancang-ancang tidak lebih dari 25 meter. Lepas landas kedua kaki dari papan
pegas berukuran 1.20 x 0.60 m. Ukuran alat untuk putri adalah dengan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.Senam Aerobik<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam
aerobic adalah olahraga untuk peningkatan kesegaran jasmani bukan olahraga
prestasi, akan tetapi olahraga preventif yang dapat dilakukan secara masal.
Pembagian senam aerobic menurut cara melakukan dan music pengiring, yaitu:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">High impact aerobics (Senam aerobic aliran gerakan keras)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Low impact aerobics (senam aerobic aliran gerakan ringan)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Discorobic (kombinasi antara gerakan-gerakan aerobic
aliran keras dan ringan disko)<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Rockrobic (kombinasi gerakan-gerakan aerobic dan ringan
serta gerakan-gerakan Rock N’Roll)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l22 level1 lfo3; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Aerobik sport (kombinasi gerakan-gerakan keras dan ringan
serta gerakan-gerakan kalestetik/kelentukan)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tahap-tahap melakukan senam aerobic adalah sebagai berikut:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pemanasan selama 10 menit<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan inti selama 15-20 menit<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; margin-left: 72.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l24 level1 lfo4; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pendinginan/pelemasan selama 5 menit<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.1 Perlengkapan dan
peralatan:<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">gunakan pakaian dari bahan
yang mampu menyerap keringat dengan baik, tidak terlalu ketat dan menyerap
panas tubuh dengan baik, disarankan menggunakan pakaian senam.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Wanita dianjurkan untuk
menggunakan sport bra atau BH olahraga yang memang didesain khusus untuk
aktivitas olahraga sehingga berolahraga menjadi lebih tenang dan nyaman.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gunakan sepatu olahraga
yang cocok untuk jenis cabang olahraga, untuk senam dapat menggunakan tipe
running atau jogging shoes, dengan menggunakan alas kaki yang tebal dan nyaman
yang berfungsi melindungi tulang kaki dan resiko cidera.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gunakan hard dacker atau
wrist band untuk mempercantik penampilan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bawa handuk dan air minum
secukupnya.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.2.Area
atau lapangan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Area yang digunakan untuk pertandingan Aerobic Gymnastics
dengan ukuran panjang minimal 14 meter, lebar lapangan 14 meter dan tinggi
antara 80-140 centimeter. Sedangkan lantai untuk kompetisi harus berukuran
panjang 12 meter.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>M.3. Pemeliharaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pembersihan kaca minimal seminggu sekali, karpet
dibersihkan dengan vaccum cleaner.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">M.4. Pencahayaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Di pasang lampu dengan tegangan sekitar 250 Watt<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span>M.5. Penilainan dan penampilan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penilaian pada penampilan Aerobic Gymnastics untuk elemen
artistic maksimum 10 point dengan menggunakan kenaikan nilai 0,1 dimana yang
dinilai komposisi dari:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Koreografi dan nilai
maksimum<span style="mso-spacerun: yes;"> </span>4 point yang terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kesesuaian music dengan koreografi (maksimim 1 point).<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Intensitas gerakan (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kreatifitas gerakan (maksimum 2 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l20 level1 lfo7; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pergerakan penguasaan lapangan (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Isi dari Aerobic Gymnastics
dengan nilai maksimum 4 point yang terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuh langkah dasar dan kekhususan isi (maksimum 2 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Transisi dan keterkaitan (linking maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l18 level1 lfo8; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pemanfaatan ruang (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Penampilan dengan nilai
maksimum 2 point terdiri dari:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l14 level1 lfo9; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Showmanship(ekspresi) maksimum 1 point.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l14 level1 lfo9; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ketetpatan waktu (maksimum 1 point)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sedangkan untuk elemen execution maksimum 10
point dimana berlaku pengurangan nilai jika terjadi kesalahan-kesalahan, yang
dinilai dalam ini adalah kemampuan tekhnik untuk semua kategori lomba,
sinkronisasi gerak yang dinilai khususnya pada kategori mixed pairs, trio dan
groups.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Elemen difficulty yang dihitung adalah jumlah
elemen yang ditampilkan , 12 elemen pertama yang ditampilkan diberikan nilai
oleh wasit dan juri antara 0,1-1 dan jika lebih dari 12 elemen diberikan
pemotongan nilai (execution). Jadi jika semua elemen memperoleh nilai maksimum
maka memperoleh 12 point. Jarang sekali ada atlet yang mampu memperoleh nilai
semaksimal ini. Element of difficulty adalah pilihan, tetapi pada kejuaraan
internasional tingkat senior, minimal elemen difficulty memiliki nilai 0,3.
Untuk elemen-elemen yang nilainya 0,1 dan 0,2 tidak diperhitungkan sebagai
elemen dan dianggap sebagai koreografi.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">N.
Senam Poco-Poco<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Poco-poco</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"> adalah lagu daerah yang
berasal dari <b style="mso-bidi-font-weight: normal;">Manado</b>. Lagu ini
sejenis dengan <b style="mso-bidi-font-weight: normal;">Sajojo dan Yospan. </b>Kedua
lagu tersebut sangat popular didunia senam yang digemari oleh masyarakat umum
sebagai senam Sajojo dan senam Yospan. Setelah kedua senam tersebut mulai
hilang dari pasaran, kini mulai tumbuh senam baru yaitu senam poco-poco. <b style="mso-bidi-font-weight: normal;">Pengertian senam Poco-poco</b> merupakan
seni menyanyi dan menari khas masyarakat manado, Sulawesi Utara. Oleh karena
berupa nyanyian, kesenian ini mempunyai lirik lagu yang menggunakan bahasa
Manado. Lagu Poco-poco ini memiliki rentak ceria dengan irama seperti cha-cha
dan selalu diiringi dengan gerakan menyerupai senam seperti line dance. Gerakan
senam ini selalu dibawakan secara berkelompok. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam poco-poco ini termasuk salah satu
olahraga yang gerakan dasarnya sangat mudah dan simple, sehingga mudah untuk
dipelajari dan dikembangkan. Dari pengembangan-pengembangan itu muncul
variasi-variasi gerakan namun tidak merubah gerak dasar senam poco-poco itu sendiri.
Bahkan kini mulai ramai dilombakan. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Manfaat</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"> senam poco-poco jika
kalian pernah memperhatikan senam poco-poco, gerakannya tampak sederhana dan
tidak memiliki tingkat kesulitan yang tinggi. Namun, dibalik itu poco-poco yang
dilakukan secara teratur dapat memberikan dampak positif bagi yang
bersangkutan. Berdasarkan penelitian yang dilakukan di Sulawesi Utara,
ditemukan korelasi atau hubungan antara senam poco-poco dengan perbaikan
kolesterol darah. Berikut ini penjelasan detail mengenai manfaat poco-poco:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat menurunkan berat badan. Penurunan berat badan
dikarenakan berkurangnya cairan akibat keringat dank arena pembakaran lemak
yang terjadi didalam tubuh.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat meningkatkan denyut jantung. Peningkatan denyut
jantung menunjukkan bahwa senam poco-poco telah memenuhi kategori senam
aerobic.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l28 level1 lfo51; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dapat meningkatkan nilai kolesterol baik (HDL)
menunjukkan bahwa poco-poco mampu memobilisasi lemak.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan dasar poco-poco
diambil dari tarian tradisional Maluku bernama Wayase atau Maku-Maku. Sementara
itu, lagu yang mengiringi gerakan diciptakan oleh Arie Sapulette yang berasal
dari Ambon yang kemudian dinyanyikan serta dipopulerkan oleh Yoppy Latul yang
juga berasal dari Ambon.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berikut ini lirik lagu Poco-poco yang iramanya sangat
membuai itu:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Balenggang pata-pata ngana pe goyang pica-pica <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ngana pe bodi poco-poco <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang kita cinta <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang kita sayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cuma ngana yang bikin pusing <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ngana bilang kita na sayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Rasa hati ini melayang Jau…uh.. Ci ya….. ci ya <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biar kita ngana pebayang <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Biar na bikin laying-layang Cuma ngana yang kita sayang<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Adapun gerak dasar senam poco-poco adalah:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan melenggang
kesamping kanan dan kiri.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan mencangkul.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l51 level1 lfo16; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Goyangan pinggul.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Supaya tidak ada kerancuan
dalam poco-poco disini akan kita lakukan gerakan poco-poco yang biasa digunakan
secara umum yaitu poco-poco versi instansi dan versi lomba.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Versi instansi<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l41 level1 lfo18; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan dan dua langkah kearah kiri.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 54.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b. Dua langkah serong kesamping kanan/putar
kearah kiri/gesut (pindah arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>2. <span style="mso-spacerun: yes;"> </span>a.
Dua langkah kearah kanan dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit 5-8, gerakan mencangkul<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>d. Ganti arah putar kearah 4 penjuru<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>3.<span style="mso-spacerun: yes;"> </span>a. Dua langkah kearah kanan dan dua langkah
kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4 )<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit 5-7, gerakan twist/ goyang pinggul<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>d.
hit ke-8 gesut sambil putar arah<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l49 level1 lfo6; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b. satu langkah kebelakang serong kanan, satu
langkah kebelakang serong kiri putar 180 ( balik kanan) ulang<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">5.<span style="mso-spacerun: yes;"> </span>a.
Dua langkah kearah kanan dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>b. Dua langkah serong kesamping kanan (hit
1-4)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>c. Hit ke 5 gerakan mencangkul 3X setelah itu
twist/ goyang<span style="mso-spacerun: yes;"> </span>pinggul pada hit 5-7, hit
ke-8 gesut putar/ putar arah.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dan dua langkah kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kaki kanan mundur 3 hit
kebelakang, hit ke 4 kaki kiri, diangkat hit ke 5 kaki kiri taruh, hit ke-6
kaki kanan tutup, hit ke-7 kaki kanan dibawa kesamping kanan, hit ke-8 kaki
kanan diangkat<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l8 level1 lfo17; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Setelah itu kaki kanan
mundur 3 hit kebelakang pada hit ke-4 kaki kiri diangkat, hit ke 5 letakkan
kaki kiri, gesut kaki kanan, tending 2X kearah bawah pada hit 6-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
dengan kaki disilang kebelakang pada hit 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">ulang kea rah kiri hit 2-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Bawa kaki kanan kesamping
kanan, kaki kiri kesamping kiri, kaki kanan kedepan dan kaki kiri kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l5 level1 lfo19; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan peralihan kaki kanan serong mundur 2
langkah / serong maju 2 langkah, gesut (putar arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kaki kearah
kanan dengan kaki disilang kedepan hitungan 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ulang kearah kiri pada
hitungan 1-8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Cha-cha kanan, cha-cha
kiri, samba tutup<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l10 level1 lfo20; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan peralihan kaki
kanan serong mundur 2 X, maju 2X, gesut (putar arah)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. Dua langkah kearah kanan
pada hitungan 1-4, hitungan 5-8 samba<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l37 level1 lfo21; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">ulangi gerakan kearah kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l37 level1 lfo21; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">kaki kanan, tumit jinjit
tending 2X mundur kearah belakang 2X, ulang maju kedepan 2X<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraph" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l31 level1 lfo5; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">a. dua langkah kearah kanan
dan kiri<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">b.kaki kiri mundur kebelakang 3 hitungan, hitungan ke-4
angkat kaki kiri, hitungan 5-8 bawa putar dengan kaki kanan diangkat terus
putar balik dengan kaki kiri, diangkat pada hitungan 1-4, setelah itu hitungan
ke 5-8 gerakan mencangkul 1X<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">c. Goyang pinggul / twist pada hitungan 3-4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">d. Gerakan peralihan serong maju 2X, serong mundur 2X,
gesut.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">O.
Senam Lansia<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam lansia yang dibuat oleh kantor Menteri
Negara Pemuda dan Olahraga merupakan upaya peningkatan kesegaran jasmani
kelompok lansia yang jumlahnya semakin bertambah, sehingga perlu kiranya
diberdayakan dan dilaksanakan secara benar, teratur, da terukur. Adapun bentuk
latihan senam lansia ( Menpora, 2000) Sebagai berikut:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">O.1.
Sikap Permulaan dan Pemanasan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: menyiapkan diri secara psikologi
untuk melaksanakan senam lansia.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>#Sikap permulaan<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berdiri tegak.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">mengambil napas dengan
mengangkat kedua lengan berbentuk huruf V<o:p></o:p></span></div>
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<br /></div>
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<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">latihan
1<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan hitungan 4X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
2<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan maju, mundur, gerakan kepala menenggok
kesamping, memiringkan kepala, menundukkan kepala 8 X 8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
3<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkahkan satu langkah kesamping dengan
menggerakkan bahu 8x8<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
4 <o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dorong tumit kanan kedepan bergantian dengan
tumit kiri, angkat kai, tekuk lengan 8X8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
5<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan jalan ditempat
hitungan 8X8<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
6<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan peregangan dinamis dan statis
hitungan 8X8<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#
Gerakan inti<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dimulai dengan gerakan peralihan:
Jalan, tepuk dan goyang tangan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan maju dan mundur
melatih koordinasi lengan dan tungkai 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kesamping dengan
mengayun lengankedepan, menguatkan otot lengan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kesamping dengan
mengayun lengan kesamping, menguatkan lengan atas dan bawah, 2X8 hitungan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki bertumpu pada tumit,
tekuk lengan koordinasi gerakan kaki dengan lengan 2X8 hitungan <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mendorong kaki kebelakang
dengan lengan kebelakang 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan mendorong kesamping
dengan lengan mendorong keatas, 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat lutut kedepan
dengan tangan lurus keatas, koordinasi dan menguatkan otot tungkai, 2X8
hitungan.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat kaki dengan
tangan menggulung 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengangkat kaki kedepan
serong dengan tangan tekuk lurus 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l11 level1 lfo24; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan mambo 1X8 hitungan, melangkah
kesamping 2 langkah kekanan tangan diayun kesamping 1X8 hitungan, gerakan
sebaliknya juga sama 2X8 hitungan.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#
Gerakan pendinginan<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan
mengangkat lengan bergantian 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dengan
mengangkat lengan keduanya 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Buka kaki kanan, tekuk
lutut kanan sambil mengangkat tangan kanan keatas, tangan kiri disamping badan
2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki terbuka, tekuk letut
kanan sambil mengangkat tangan kanan keatas melalui samping, tangan kiri
disamping badan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan dinamis dan
statis dengan memutar badan dan memindahkan kedua ujung kaki 4X8 hitungan ke
kiri<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Gerakan pernapasan dengan membuka kaki selebar
bahu tangan mendorong kesamping kanan dan kiri 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan dengan
lutut ditekuk tangan mendorong kebawah 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan dengan
lutut ditekuk dan tangan mendorong kedepan 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l38 level1 lfo25; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pernapasan kaki
terbuka selebar bahu tangan diangkat keatas membentuk hutuf V 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">P.
Senam Osteoporosis<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Salam pembuka</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sikap tubuh: Berdiri dalam posisi yang baik, kedua kaki
saling mendekat, lengan kesamping badan, telapak tangan saling menekan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 1<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat hitungan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 2<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dengan kepala hitungan 4X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 3<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan bahu hitungan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 4<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan siku dan tangan 2X8<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 5 <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan kaki dan tangan langkah tunggal kesamping
bergantian tangan diayun kedepan dan kesamping<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 6<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan pinggul dan pergelangan tangan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan 7<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan lutut dan otot biceps serta jari-jari<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Latihan Peregangan<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan
meluruskan lengan 3X8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat dengan
tangan kesamping dan ditekuk 2X8<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Jalan ditempat lengan
diluruskan dengan badan diliukkan sedikit kekanan dan kekiri</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kaki kanan dibuka ke
samping</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">e.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kedua kaki pada posisi
terbuka</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">f.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lutut kanan ditekuk lengan
keatas</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">g.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Lutut kanan ditekuk lengan
direntangkan</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">h.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Peregangan otot betis
dengan kaki kedepan salah Satu</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l27 level1 lfo26; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">i.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Ambil nafas dari hidung
lepas dari mulut</span><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Latihan Inti 1<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan sisipan jalan
ditempat dengan kedua lengan digerakkan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Langkah tunggal jari tangan
mengepal dan langkah ganda<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melangkah kedepan 4 langkah
dan mundur 4 langkah<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan tumit kedepan
bergantian dan tumit kesamping<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l47 level1 lfo27; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">e.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Dan langkah diagonal 4
langkah dan mundur 4 langkah<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"># Latihan Inti 2<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan sisipan badan tegak
bahu diputar kebelakang dan kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan tangan bergantian
ditekuk perkenaan otot biceps 2X8 A,B,C,D<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan menguatkan otot
triceps A,B,C,D<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l23 level1 lfo28; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan menghadap kedepan
dengan kaki terbuka A,B,C,D<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>Q. Senam Pramuka<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Senam pramuka menurut kwarnas (2002) adalah sebagai
berikut:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Sikap Permulaan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Berdiri tegak menghadap kedepan dengan sikap:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tubuh merupakan satu garis
tegak lurus dengan lantai mulai dari batu, pinggul, lutut dan mata kaki.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tumit rapat, kedua telapak
kaki membentuk sudut selebar satu kepalan tangan masing-masing<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pandang lurus kedepan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l44 level1 lfo29; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Kedua lengan lurus disisi
tubuh, telapak tangan menghadap kedalam dan jari-jri tangan rapat menempel ke
paha<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Sikap diatas merupakan sikap permulaan untuk
setiap melakukan senam pramuka.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">#Pemanasan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
1<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Jalan ditempat<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menyiapkan kondisi secara fisiologis maupun psikologis,
agar dapat melaksanakan latihan senam pramuka dengan baik dan benar.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menaikkan atau meningkatkan suhu tubuh secara bertahap<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meningkatkan kordinasi otot dan persendian<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Mengurangi resiko cidera<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 50.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l32 level1 lfo30; mso-pagination: none; text-autospace: none; text-indent: -32.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Memenuhi keinginan bergerak.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
2<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : kepala<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l16 level1 lfo31; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
leher bagian belakang<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l16 level1 lfo31; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
bagian samping<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 6X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
3<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: bahu<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l36 level1 lfo32; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian dan otot
bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l36 level1 lfo32; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melaksanakan gerakan bahu<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
4<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: lengan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melenturkan sendi dengan otot tangan dan punggung
atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
5<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Lengan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<span style="mso-spacerun: yes;">
</span>Merenggangkan sendi dengan otot tangan dan punggung atas<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
6<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: lengan, bahu, dada, tungkai<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Merenggangkan otot lengan, bahu, dada, dan
tungkai<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
7<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l12 level1 lfo33; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l12 level1 lfo33; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
8<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peragaan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l48 level1 lfo34; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l48 level1 lfo34; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
9<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Perenggangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l45 level1 lfo35; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan
merenggangkan otot-otot lengan, bahu, sis tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l45 level1 lfo35; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Merenggangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan : 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan
10<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Perenggangan dinamis dan statis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan : <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l34 level1 lfo36; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot lengan,
sisi tubuh dan tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l34 level1 lfo36; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tungkai.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span>#Gerakan Peralihan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan:<span style="mso-spacerun: yes;"> </span>Jalan
tepuk tangan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Mempersiapkan sikap badan untuk melakukan gerakan
berikut<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span># Gerakan Inti<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan I<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Meluruskan dan menekuk lengan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l35 level1 lfo37; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Menguatkan otot dada,
punggung / lengan bagian belakang.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l35 level1 lfo37; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Koordinasi gerakan lengan
dengan tungkai, dengan gerakan frontal dan lateral.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 Hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan II<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Mengayunkan lengan dan mengangkat kaki<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih persendian otot dan
bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meluaskan gerakan bahu<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l42 level1 lfo38; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih kelincahan kaki<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan III<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Lompatan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l15 level1 lfo39; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melatih kelincahan gerakan
terutama otot kaki<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l15 level1 lfo39; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meningkatkan stamina / daya
tahan tubuh<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan IV<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Membuat arah<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melatih kelincahan kaki dan tangan serta mengenal
arah gerak<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 4X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan V<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Mambo (cha-cha)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Melatih koordinasi kaki dan tangan dengan
gerakan-gerakan yang ringan <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan X4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>#Pendinginan<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan I<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : Peregangan dinamis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan : <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l25 level1 lfo40; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l25 level1 lfo40; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan II<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l40 level1 lfo41; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l40 level1 lfo41; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan III<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l21 level1 lfo42; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan
otot-otot lengan, bahu, sisi tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-layout-grid-align: none; mso-list: l21 level1 lfo42; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan,
punggung atas, paha depan dan belakang serta betis.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan IV<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Peregangan dinamis otot samping badan<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l30 level1 lfo43; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Melenturkan dan meregangkan otot-otot lengan, bahu, sisi
tubuh, pinggang, tungkai.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 54.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l30 level1 lfo43; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tangan, punggung atas, paha depan dan
belakang serta betis.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 2X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan V<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan : Peregangan dinamis otot samping badan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan :<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot lengan,
leher, sisi tubuh<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Meregangkan otot tungkai<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 6X8 hitungan<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Latihan VI<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Gerakan: Pernafasan<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Tujuan: Pemulihan kembali keadaan tubuh baik secara
fisiologis maupun psikologis, agar dapat melakukan tugas selanjutnya dengan
baik dan bagus.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Pelaksanaan: 1X4 hitungan<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">R.
Senam Hamil<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Senam hamil
tentu saja banyak memiliki manfaat bagi ibu yang sedang mengandung. Namun
demikian perlu kita ketahui sayarat apa saja yang perhatikan sebelum mengukuti
senam hamil, kapan waktu yang tetap intuk melaksanakannya, kapan senam harus
dihentikan, dan kontraindikasi senam hamil yang akan kita bahas disini.<b>Syarat
Mengikuti Senam Hamil</b>Ada beberapa syarat yang harus diperhatikan oleh ibu
hamil sebelum mengikuti senam hamil. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Menurut
Mochtar (1998), syarat tersebut antara lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Telah
dilakukan pemeriksaan kesehatan dan kehamilan oleh dokter atau bidan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Latihan
dilakukan setelah kehamilan mencapai 22 minggu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Latihan
dilakukan secara teratur dan disiplin, dalam batas kemampuan fisik ibu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">4. Sebaiknya
latihan dilakukan di rumah sakit atau klinik bersalin dibawah pimpinan
instruktur senam hamil.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Waktu
Pelaksanaan Senam Hamil</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Senam hamil dianjurkan
dilakukan ketika janin dalam kandungan telah berusia lebih dari 3 bulan, karena
sebelum usia kandungan menginjak 3 bulan penlekatan janin di dalam uterus belum
terlalu kuat. Hal ini dimaksudkan untuk menghindari resiko abortus (Kushartanti
dkk, 2004).<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Tanda dan
Gejala Senam Hamil Harus Dihentikan</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Menurut Hening
(1992), ada beberapa tanda dan gejala senam hamil harus dihentikan, antara
lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Timbul rasa nyeri, terutama nyeri dada, nyeri kepala dan nyeri
<span style="mso-spacerun: yes;"> </span>pada persendian.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Kontraksi
rahim yang lebih sering (interval <20 menit).<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Perdarahan
pervaginam, keluarnya cairan ketuban.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">4. Nafas
pendek yang berlebihan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">5. Denyut
jantung yang meningkat (> 140 x/menit).<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">6. Mual
dan muntah yang menetap.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">7. Kesulitan
jalan.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">8. Pembengkakan
yang menyeluruh.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">9. Aktifitas
janin yang berkurang.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Kontra
Indikasi Senam Hamil</span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Ada beberapa kontra indikasi
senam hamil yang harus diperhatikan, antara lain:<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">1. Kontra
Indikasi Absolute atau MutlakBila seorang wanita hamil mempunyai penyakit
jantung, penyakit paru, serviks inkompeten, kehamilan kembar, riwayat
perdarahan, pervaginam pada trimester II dan III, kelainan letak plasenta,
seperti plasenta previa, preeklamsi maupun hipertensi.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">2. Kontra
Indikasi RelativeBila seorang ibu hamil menderita anemia berat, irama jantung
tidak teratur, paru bronchitis kronis, riwayat DM, obesitas, terlalu kurus,
penyakit dengan riwayat operasi tulang ortopedi, dan perokok berat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">3. Segera
menghentikan senam hamilBila terjadi gejala perdarahan pervaginam, sesak saat
senam, sakit kepala, nyeri dada, nyeri otot, gejala kelahiran premature,
penurunan gerakan bayi intra uterin (Adi Wiyono, 2004).
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Nah..gimana
sekarang sudah jelas kan kapan kita harus mulai mengikuti senam hamil, kapan
harus berhenti, syarat dan kontraindikasinya ? Bagi yang ibu hamil yang ingin
mengikuti senam hamil perhatikan uraian diatas. Pastikan kondisi kehamilan Anda
memenuhi syarat untuk mengikuti senam hamil sebelum melaksanakannya. Apabila
Anda ragu Anda bisa berkonsultasi terlebih dulu pada Dokter atau pun Bidan
Anda. Selamat mencoba dan rasakan manfaatnya. Ibu sehat bayi pun sehat dan
selamat.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Verdana;">Setiap wanita yang sedang hamil pasti menginginkan janin yang dikandungnya
tumbuh sehat dan ketika persalinan, prosesnya berjalan lancar. Semua keinginan
tersebut bisa diwujudkan jika selama masa hamil wanita yang mengandung menjaga
tubuhnya agar selalu sehat dan bugar. Cara yang bisa dilakukan salah satunya
dengan melakukan senam ibu hamil. <o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Gerakan senam ibu hamil yang bisa dilakukan seperti:<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Duduk sila dengan
menegakkan punggung, letakkan tangan di atas kaki seperti orang yang sedang
bersemedi. Duduk dalam posisi ini untuk beberapa saat dengan mengatur
pernafasan. Gerakan ini bisa dilakukan di atas matras, karpet, tikar, atau alas
untuk duduk yang lembut lainnya.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Duduk di atas alas
lembut (matras, karpet, dll) dengan merenggangkan kedua kaki lurus ke depan.
Lalu condongkan tubuh ke belakang dan bertumpu pada siku lengan yang diletakan
di lantai. Lakukan gerakkan telapak kaki dengan menegakkan lalu mengarahkannya
ke bawah hingga posisinya lurus dengan lutut. Gerakkan lainnya yaitu
menggerakkan telapak kaki ke samping, lalu tegakkan lurus, ke samping lagi,
ulangi gerakan ini sampai merasa cukup.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">Berada dalam
posisi tidur dengan satu bantal meyangga kepala, lalu angkat kedua lutut kaki
menjadi seperti posisi melahirkan. Tarik nafas sedalam-dalamnya lewat mulut,
tahan, dan mengejan atau ngeden (seperti saat sedang buang air besar). Jika
merasa nafas sudah mau habis, keluarkan lalu tarik nafas kembali, dan ulangi
proses ini.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">#Manfaat-manfaat dari gerakan
diatas:<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Melemaskan
otot-oto tubuh dan melancarkan peredara darah<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Tubuh merasa
lebih rileks, segar dan bugar<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Tahoma;">- Mempermudah
persalinan dan menjaga kesehatan janin<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">#Tujuan Senam Hamil</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Mochtar (1998) membatasi tujuan senam hamil menjadi tujuan
secara umum dan khusus, tujuan tersebut dijabarkan sebagai berikut :<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Tujuan umum</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"> senam hamil adalah melalui latihan senam hamil yang
teratur dapat dijaga kondisi otot-otot dan persendian yang berperan dalam
mekanisme persalinan, mempertinggi kesehatan fisik dan psikis serta kepercayaan
pada diri sendiri dan penolong dalam menghadapi persalinan dan membimbing
wanita menuju suatu persalinan yang fisiologis.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Tujuan khusus</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"> senam hamil adalah memperkuat dan mempertahankan
elastisitas otot-otot dinding perut, otot-otot dasar panggul, ligamen dan
jaringan serta fasia yang berperan dalam mekanisme persalinan, melenturkan
persendian-persendian yang berhubungan dengan proses persalinan, membentuk
sikap tubuh yang prima sehingga dapat membantu mengatasi keluhan-keluhan, letak
janin dan mengurangi sesak napas, menguasai teknik-teknik pernapasan dalam
persalinan dan dapat mengatur diri pada ketenangan.<o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">#Manfaat Senam Hamil</span></b><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Esisenberg (1996) membagi senam hamil menjadi empat tahap dimana
setiap tahapnya mempunyai manfaat tersendiri bagi ibu hamil. Tahap dan manfaat
senam hamil yaitu:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Senam Aerobik<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Merupakan aktifitas senam berirama, berulang dan cukup
melelahkan, dan gerakan yang disarankan untuk ibu hamil adalah jalan-jalan.
Manfaat dari senam aerobik ini adalah meningkatkan kebutuhan oksigen dalam
otot, merangsang paru-paru dan jantung juga kegiatan otot dan sendi, secara
umum menghasilkan perubahan pada keseluruhan tubuh terutama kemampuan untuk
memproses dan menggunakan oksigen, meningkatkan peredaran darah, meningkatkan
kebugaran dan kekuatan otot, meredakan sakit punggung dan sembelit, memperlancar
persalinan, membakar kalori (membuat ibu dapat lebih banyak makan makanan
sehat), mengurangi keletiham dan menjadikan bentuk tubuh yang baik setelah
persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kalestenik<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Latihan berupa gerakan-gerakan senam ringan berirama yang dapat
membugarkan dan mengembangkan otot-otot serta dapat memperbaiki bentuk postur
tubuh. Manfaatnya adalah meredakan sakit punggung dan meningkatkan kesiapan
fisik dan mental terutama mempersiapkan tubuh dalam menghadapi persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Relaksasi<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Merupakan latihan pernapasan dan pemusatan perhatian. Latihan
ini bisa dikombinasikan dengan katihan kalistenik. Manfaatnya adalah
menenangkan pikiran dan tubuh, membantu ibu menyimpan energi untuk ibu agar
siap menghadapi persalinan.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kebugaran Panggul (biasa disebut
kegel)<o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Manfaat dari latihan ini adalah menguatkan otot-otot vagina dan
sekitarnya (perinial) sebagai kesiapan untuk persalinan, mempersiapkan diri
baik fisik maupun mental.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Dalam perkembangannya, senam hamil banyak menimbulkan
kontroversi. Hal ini disebabkan dalam kalangan masyarakat dahulu (dan mungkin
masih, ada sampai sekarang) yang terjebak mitos bahwa seorang ibu hamil tidak
boleh bekerja, tidak boleh banyak bepergian, tidak boleh makan ikan dan masih
banyak “tidak boleh” yang lain .<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Hal ini tentunya akan sangat merugikan mengingat besarnya
manfaat senam hamil jika diterapkan pada semua ibu hamil agar kehamilan dan
persalinannya dapat berjalan secara fisiologis. Untuk menciptakan kondisi
tersebut sangat dibutuhkan peningkatan pengetahuan ibu hamil. Dengan meningkatnya
pengetahuan ibu hamil maka ibu akan semakin merasakan pentingnya senam hamil
bagi kesehatan diri dan janinnya. Munculnya kesadaran ini akan memberikan
dampak pada ibu untuk dapat melaksanakan secara teratur.<o:p></o:p></span></div>
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<span style="color: white; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Century Gothic";">May 31, 2012<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: "Century Gothic"; mso-themecolor: text1;">#Manfaat
Senam Hamil pada Saat Masa Kehamilan dan Masa Persalinan<o:p></o:p></span></b></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Banyak calon ibu yang sedang mengandung tidak mengerti benar apa
sebenarnya senam hamil itu, serta manfaat apa yang didapatkan dari melakukan
senam hamil. Senam hamil adalah melakukan gerakan-gerakan yang khusus yang ditujukan
untuk ibu yang sedang hamil dan aman untuk janin, senam ini secara umum
bertujuan untuk mempersiapkan ibu baik secara fisik maupun mental dalam
menghadapi masa persalinan.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Karena besarnya manfaat dari mengikuti senam hamil ini, maka
tidak heran banyak rumah sakit dan klinik bersalin yang menawarkan program
senam hamil bagi ibu-ibu yang sedang mengandung. Sebenarnya manfaat apa yang
didapat ibu hamil saat mengikuti program senam untuk ibu hamil ini? Pada garis
besarnya ada dua manfaat yang akan dirasakan ibu hamil, yaitu manfaat pada masa
kehamilan, dan kedua manfaat saat persalinan nanti.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berikut manfaat dari senam hamil
pada masa kehamilan:<o:p></o:p></span></b></div>
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<br /></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Mengurangi
keluhan-keluhan fisik saat kehamilan</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;"><span style="mso-tab-count: 2;"> </span>Perubahan-perubahan fisik yang terjadi
saat masa kehamilan seiring bertambahnya usia janin, seperti perut yang semakin
membesar secara langsung akan memberi beban kepada tubuh sebagai penopangnya,
sehingga tak jarang ibu hamil merasakan sakit pada pinggang, sakit pada
punggung, bengkak pada bagian kaki, munculnya varises, dan merasakan kelelahan
yang berlebihan. Semua keluhan tersebut dapat diatasi dengan melakukan senam
hamil secara rutin.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memperkuat
keelastisan otot perut</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Saat janin
makin membesar, diikuti pula membesarnya perut, kurangnya keelastisan otot-otot
seputar bagian perut sering menimbulkan nyeri pada bagian bokong, daerah perut
bagian bawah, sampai susah buang air besar yang bisa berdampak pada munculnya
wasir. Senam yang dilakukan saat hamil dapat membantu ibu hamil untuk
memperkuat keelastisan otot-otot di seputar perut.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Nah, apa pula dampak baiknya senam hamil ini saat masa
persalinan kelak? Selain bertujuan mengurangi keluhan-keluhan dan nyeri selama
masa kehamilan, ternyata senam hamil ini<a href="http://artikelkesehatanwanita.com/wp-content/uploads/2012/05/manfaat-senam-hamil.jpg"><span style="color: #c83647; text-decoration: none; text-underline: none;"><o:p></o:p></span></a></span></div>
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<span style="color: #c83647; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia; mso-no-proof: yes;"><a href="http://artikelkesehatanwanita.com/wp-content/uploads/2012/05/manfaat-senam-hamil.jpg"><span style="color: #c83647; text-decoration: none; text-underline: none;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_2" o:spid="_x0000_i1025" type="#_x0000_t75" style='width:150pt;
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<v:imagedata src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image028.jpg"
o:title=""/>
</v:shape><![endif]--><img alt="CREATOR: gd-jpeg v1.0 (using IJG JPEG v62), quality = 90" border="0" height="152" src="file://localhost/Users/user/Library/Caches/TemporaryItems/msoclip/0/clip_image029.jpg" v:shapes="Picture_x0020_2" width="152" /></span><span style="color: #c83647; mso-no-proof: no; text-decoration: none; text-underline: none;"><o:p></o:p></span></a></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">sangat memberikan manfaat saat masa-masa persalinan. Apa saja
manfaatnya?<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berikut manfaat melakukan senam
hamil pada masa persalinan:<o:p></o:p></span></b></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memberikan
latihan tentang penguasaan teknik pernafasan yang baik dan benar saat
persalinan.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Teknik ini
sangat berguna ketika sang ibu menghadapi momen persalinan yang memerlukan
oksigen untuk memperlancar proses persalinannya, semakin baik teknik
pernafasannya, semakin cepat pula proses persalinannya.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Mempermudah
proses persalinan.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Gerakan-gerakan
pada senam hamil juga bertujuan untuk melatih otot-otot tubuh untuk memudahkan
proses persalinan kelak. Sehingga diharapkan tidak mengalami kesulitan saat
melahirkan.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-fareast-font-family: Times;"><span style="mso-list: Ignore;">•<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Memberikan latihan
relaksasi.</span></b><span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">
Tidak hanya manfaat secara
fisik, tetapi juga mental, di sinilah pentingnya latihan relaksasi agar calon
ibu tidak tegang dalam menghadapi masa-masa persalinan.<o:p></o:p></span></div>
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<span style="color: #535353; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Begitu besarnya manfaat senam hamil ini, sehingga tidak ada
salahnya anda segera mengikuti program senam hamil ini.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #262626; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">#Pengaruh Senam Hamil Terhadap Lama
Persalinan Kala II Pada Ibu Primigravida di Wilayah Kerja Puskesmas XX<o:p></o:p></span></b></div>
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<br /></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">
Senam hamil amat dianjurkan pada wanita hamil agar saat
melahirkan tiba dapat dijalani lebih mulus. Salah satu senam hamil yang banyak
diperbicangkan adalah metode Pilates. Menurut Joseph Pilates, pencipta 34
gerakan dasar senam hamil sejak tahun 1920, terdapat 8 prinsip utama
didalamnya, meliputi konsentrasi, pernapasan, pemusatan gerakan, kontrol
gerakan, posisi dalam melakukan gerakan dan isolasi terhadap otot yang dilatih.
Melalui senam hamil serta latihan untuk mengkoordinasikan semua kekuatan saat
persalinan diharapkan secara normal, tidak terlalu takut, akan mengurangi rasa
sakit dan mempunyai kepercayaan diri yang tetap mantap.</span><span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;"><o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Selain
itu, ada tiga hal yang mempengaruhi proses persalinan yaitu tenaga, jalan lahir
dan janin. Sampai saat ini yang dapat dimanipulasi/dikendalikan adalah
masalah tenaga atau <i>power</i>, yaitu ditingkatkan dengan senam hamil. Senam
hamil merupakan suatu program latihan bagi ibu hamil sehat untuk mempersiapkan
kondisi fisik ibu dengan menjaga kondisi otot-otot dan persendian yang berperan
dalam proses persalinan, serta mempersiapkan kondisi psikis ibu terutama
menumbuhkan kepercayaan diri dalam menghadapi persalinan. Senam hamil memberi
manfaat terhadap komponen biomotorik otot yang dilatih, dan juga dapat
meningkatkan daya tahan kardiorespirasi dengan meningkatkan konsumsi oksigen. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Senam
atau latihan selama kehamilan memberikan efek positif terhadap pembukaan
serviks dan aktivitas uterus yang terkoodinasi saat persalinan, juga ditemukan
secara bermakna <i>onset</i> persalinan yang lebih awal dan lama persalinan
yang lebih singkat dibandingkan dengan yang tidak melanjutkan senam hamil. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Penemuan
ini juga didukung oleh Artal dalam penelitian mereka mendapatkan hasil bahwa
lama persalinan lebih singkat pada wanita yang melakukan senam selama
kehamilannya dibandingkan dengan yang tidak melakukan senam. Menurut hasil
penelitian Sofoewan di Yogyakarta disebutkan ia telah meneliti 100 wanita
primigravida, didapatkan bahwa kejadian partus lama lebih kecil secara
bermakna (<i>p</i>=0,031) di kalangan wanita hamil yang melakukan senam hamil
dan juga lama persalinan kala II-nya juga secara bermakna lebih singkat dari
pada yang tidak melakukan senam hamil. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Pada
dasarnya bidan menganjurkan kepada ibu-ibu hamil untuk melakukan
aktifitas sehari-hari seperti : mengepel lantai, menyapu, dan mencuci. Ini
dilakukan dengan tujuan agar melatih otot-otot agar lebih rileks, serta ibu
dapat mengatur pernapasannya. Seiring dengan perkembangan zaman, konsep
tradisional ini telah disempurnakan dengan gerakan-gerakan yang lebih teratur,
terarah dan sistematis, berupa senam hamil sehingga manfaatnya pun lebih terarah
dan jelas pada setiap gerakannya.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Georgia;">Berdasarkan
hal tersebut di atas diperlukan solusi dan pemecahan masalah tentang partus
lama pada kala II, dengan mencoba meningkatkan kualitas Asuhan Maternitas dan
Gerakan Sayang Ibu (GSI) dengan mengadakan kegiatan yang dapat membantu
kelancaran proses persalinan yaitu senam hamil. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="mso-tab-count: 1;"> </span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam hamil dimulai pada umur kehamilan
setelah 22 minggu. Senam hamil ditujukan bagi ibu hamil tanpa kelainan atau
tidak terdapat penyakit yang menyertai kehamilan, yaitu penyakit jantung,
ginjal, dan penyulit dalam kehamilan (hamil dengan perdarahan, kelainan letak,
dan kehamilan yang disertai dengan anemia).
Minum yang cukup sebelum, selama,
dan setelah melakukan senam adalah sangat penting, wanita hendaknya
mengkonsumsi 1 sampai 2 liter air dalam sehari. Sebelum melakukan gerakan senam
lakukan dulu gerakan pemanasan sehingga peredaran darah dalam tubuh akan meningkat
dan oksigen yang diangkut ke otot-otot dan jaringan tubuh bertambah banyak,
serta dapat mengurangi kemungkinan terjadinya kejang/luka karena telah
disiapkan sebelumnya untuk melakukan gerakan yang lebih aktif.
Hindari senam
jika sudah terjadi perdarahan, ancaman persalinan kurang bulan, servik yang
tidak kuat (kompeten) pertumbuhan lambat intrauterine dan demam.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Cara Latihan Senam Hamil
1.Latihan
pendahuluan
Tujuan latihan pendahuluan ini adalah untuk mengetahui daya
kontraksi otot-otot tubuh, luas gerakan persendian, dan mengurangi serta
menghilangkan nyeri dan kekakuan tubuh.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Latihan 1 :
<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-
Sikap duduk tegak bersandar ditopang kedua tangan, kedua tungkai kaki
diluruskan dan dibuka sedikit, seluruh tubuh lemas dan rilaks.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kiri jauh ke depan, kaki kanan jauh ke belakang lalu sebaliknya
gerakan
kaki kanan jauh ke depan, kaki kiri jauh ke belakang. Lakukan masing
masing 8
kali.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kanan dan kiri sama-sama jauh ke depan dan ke belakang
-Gerakkan kaki
kanan dan kiri bersama-sama kekanan dan kekiri
.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Gerakkan
kaki kanan dan kiri bersama-sama kearah dalam sampai ujung jari
menyentuh
lantai, lalu gerakkan kedua kaki ke arah luar.
-Putarkan kedua kaki
bersama-sama ke kanan dan kekiri masing-masing 4 kali.
-Angkat kedua lutut
tanpa menggeser kedua tumit dan bokong, tekankan kedua
tungkai kaki ke lantai
sambil mengerutkan otot dubur, lalu tarik otot-otot perut
sebelah atas simfisis
ke dalam (kempiskan perut) kemudian relaks kembali.
Lakukan sebanyak 8 kali.
<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Latihan 2:
<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> duduk tegak, kedua tungkai kaki lurus
dan rapat.
<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> : letakkan tungkai kanan diatas
tungkai kiri, kemudian tekan tungkai kiri dengan kekuatan seluruh tungkai kanan
sambil mengempeskan dinding perut bagian atas dan mengerutkan liang dubur
selama beberapa saat, kemudian istirahat. Ulangi gerakan ini dengan tungkai
kiri diatas tungkai kanan. Lakukan gerakan-gerakan tersebut masing-masing 8
kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c). Latihan 3:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: duduk tegak, kedua tungkai kaki lurus,
rapat daan rileks
.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">:
-Angkat tungkai kanan ke atas, lalu
letakkan kembali; angkat tungkai kiri keatas,
lalu letakkan kembali; lakukan
hal ini berganti-ganti sebanyak 8 kali.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Lakukan
pula latihan seperti diatas dalam posisi berbaring telentang, kedua
tungkai
kaki lurus; angkat kedua tungkai bersama-sama, kedua lutut jangan
ditekuk;
kemudian turunkan kembali perlahan-lahan. Lakukan gerakan ini
sebanyak 8
kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">d). Latihan 4:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: duduk bersila, badan tegak, kedua tangan
diatas bahu, kedua lengan di samping badan.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">:
-Tekan samping payudara dengan sisi
lengan atas
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Lalu
putarkan kedua lengan tersebut kedepan, keatas samping telinga
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">-Teruskan
sampai ke belakang dan akhirnya kembali ke sikap semula.
Lakukan
gerakan-gerakan diatas sebanyak 8 kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">e<b style="mso-bidi-font-weight: normal;">). Latihan 5 :
</b><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: berbaring telentang kedua lengan disamping
badan dan kedua lutut ditekuk.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> Angkat pinggul sampai badan dan kedua
tungkai atas membentuk sudut dengan lantai yang ditahan oleh kedua kaki dan
bahu. Turunkan pelan-pelan. Lakukan sebanyak 8 kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">f). Latihan 6:
<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Sikap:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> berbaringlah telentang, kedua tungkai
lurus, kedua lengan berada disamping badan, keseluruhan badan rilaks.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;"> panjangkan tungkai kanan dengan
menarik tungkai kiri mendekati bahu kiri, lalu kembali pada posisi semula.
Ingat kedua lutut tidak boleh ditekuk (dibengkokkan). Keadaan dan gerakan
serupa dilakukan sebaliknya untuk tungkai kiri. Setiap gerakan dilakukan
masing-masing 2 kali. Latihan ini diulangi sebanyak 8 kali.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">g). Latihan 7:
<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Panggul diputar ke kanan dan ke kiri
masing-masing empat kali. Gerakan panggul kekiri yang dilakukan sebagai berikut:
tekankan pinggang ke lantai sambil mengempiskan perut dan mengerutkan otot
dubur, gerakkan panggul ke kanan, angkat pinggang, gerakkan panggul kekiri dan
seterusnya.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Cara-cara latihan pendahuluan diatas
dilakukan beberapa hari sampai wanita hamil ini dapat menjalankan
latihan-latihan inti.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2.Latihan Inti
Klasifikasi dan tujuan dari
latihan ini adalah:
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a. Latihan pembentukan sikap tubuh
Untuk
mendapatkan sikap tubuh yang baik selama hamil, karena sikap tubuh yang baik
menyebabkan tulang panggul naik, sehingga janin berada dalam kedudukan normal.
Sedangkan sikap tubuh yang tidak baik akan menyebabkan tulang panggul turun,
sehingga kedudukan janin kurang baik.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b. Latihan kontraksi dan relaksasi
Untuk
memperoleh sikap tubuh dan mengatur relaksasi pada waktu yang diperlukan.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Untuk melatih berbagai
teknik pernafasan supaya dapat dipergunakan pada waktunya sesuai
kebutuhan.
Syarat guna mendapatkan pernafasan yang sempurna adalah relaksasi
seluruh tubuh, berkonsentrasi, dan untuk melemaskan otot-otot dinding perut dan
pernafasan maka kedua lutut harus ditekuk.
Selama kehamilan bentuk-bentuk
latihan ini dilakukan secara terpadu dan cara latihannya dibagi menurut umur
kahamilan, yaitu latihan pada kehamilan minggu ke-22-25; 26-30; 31-34 dan
minggu 35 ke atas.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Minggu ke 22-25
1. Latihan pembentukan sikap
tubuh
Sikap: berbaring terlentang, kedua lutut ditekuk, kedua lengan di samping
badan dan santai (rilaks)
Latihan: angkat pinggang sampai badan membentuk
lengkungan. Lalu tekankan pinggang ke lantai sambil mengempiskan perut, serta
kerutkan otot-otot dubur. Lakukan berulang kali (8-10 kali).
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="line-height: 200%; mso-layout-grid-align: none; mso-list: l17 level1 lfo44; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Times; mso-fareast-font-family: Times; mso-themecolor: text1;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi relaksasi
Sikap:
berbaring telentang, kedua lengan disamping badan, kedua kaki ditekuk
pada
lutut dan rileks.
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan</span></b><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">: tegangkan otot-otot muka dengan jalan
mengerutkan dahi,
mengatupkan tulang rahang dan menegangkan otot-otot leher
selama beberapa
detik, lalu lemaskan dan rilaks. Lakukan ini delapan sampai
sepuluh kali.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;"><span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">Latihan
pernafasan
Sikap</b>: berbaring terlentang, kedua lengan disamping badan, kedua
kaki ditekuk
pada lutut dan santai.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
Latihan:
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a).
Letakkan tangan kiri diatas perut
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b).
Lakukan pernafasan diafragma: tarik nafas melalui hidung, tangan kiri naik ke
atas
mengikuti dinding perut yang menjadi naik, lalu hembuskan nafas melalui
mulut.
Frekuensi latihan adalah 12-14 kali per menit.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c).
Lakukan gerakan pernafasan ini sebanyak 8 kali dengan interal 2
menit.
Latihan-latihan tersebut diatas bertujuan untuk mempercepat timbulnya
relaksasi, menghilangkan rasa nyeri his kala pendahuluan dan <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">his
kala pembukaan dan untuk mengatasi rasa takut dan stres.
Minggu ke 26-30
1.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan
pembentukan sikap tubuh
Sikap: <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">merangkak, kedua tangan sejajar bahu. Tubuh
sejajar dengan lantai, sedangkan tangan dan paha tegak lurus.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Tundukkan kepala, sampai terlihat kearah
vulva, pinggang diangkat sambil
mengempiskan perut bawah dan mengerutkan
dubur.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none; text-indent: 36.0pt;">
<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Lalu turunkan pinggang, angkat kepala
sambil lemaskan otot-otot dinding perut
dan dasar panggul. Ulangi kegiatan
diatas sebanyak 8 kali.
2. <o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi dan relaksasi
Sikap: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Berbaring telentang, kedua tangan disamping
badan, kedua kaki ditekuk
pada lutut dan santai.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">lemaskan seluruh tubuh, kepalkan kedua lengan
dan tegangkan selama
beberapa detik, lalu lemaskan kembali. Kerjakan sebanyak 8
kali.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Sikap: berbaring,
telentang, kedua kaki ditekuk pada lutut, kedua lengan
disamping badan dan
lemaskan badan.
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan:
<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Lakukan pernafasan thorax (dada) yang
dalam selama 1 menit, lalu ikuti dengan
pernafasan diafragma. Kombinasi kedua
pernafasan ini dilakukan delapan kali
dengan masa interval 2 menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Latihan pernafasan bertujuan untuk
mengatasi rasa nyeri (sakit) his pada waktu
persalinan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">c). Minggu ke 31-34
1. Latihan pembentukan
sikap tubuh
Sikap: berdiri tegak, kedua lengan disamping badan, kedua kaki
selebar bahu dan
berdiri rilaks.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
Latihan:
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">a). Lakukan gerakan jongkok perlahan-lahan,
badan tetap lurus, lalu tegak berdiri
perlahan-lahan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">b). Pada mula berlatih, supaya jangan jatuh,
kedua tangan boleh berpegangan pada
misalnya sandaran kursi. Lakukan sebanyak
delapan kali.
2. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan kontraksi dan relaksasi
Sikap: <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">tidur telentang, kedua tangan disamping
badan, kedua kaki ditekuk dan
lemaskan badan.
Latihan: lakukan pernafasan
diafragma dan dada yang dalam seperti telah
dibicarakan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
:<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan seperti telah diharapkan
tetap dengan frekuensi 26-28
permenit dan lebih cepat.
Gunakan untuk
menghilangkan rasa nyeri.
d. Minggu ke 35 sampai akan partus
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Latihan pembentukan sikap tubuh
Sikap:
berbaring telentang, kedua lengan disamping badan, kedua kaki ditekuk
pada
lutut dan rilaks.
Latihan: angkat badan dan bahu, letakkan dagu diatas dada
melihatlah ke arah
vulva. Kegiatan ini pertahankan beberapa saat, lalu kembali
ke sikap semula dan
santailah. Latihan ini diulang 8 kali dengan interval 2
menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Latihan kontraksi dan relaksasi
Sikap:
tidur telentang kedua lengan disamping badan kedua kaki lurus lemaskan
seluruh
tubuh lakukan pernafasan secara teratur dan berirama.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan: tegangkan seluruh otot tubuh dengan
cara : katubkan rahang kerutkan
dahi, tegangkan otot-otot leher kepalkan kedua
tangan, tegangkan bahu
tegangkan otot-otot perut, kerutkan dubur tegangkan
kedua tungkai kaki dan
tahan nafas, setelah beberapa saat kembali ke sikap
semula dan lemaskan
seluruh tubuh. Lakukan kegiatan ini 9 kali.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pernafasan
Sikap: tidur telentang,
kedua lutut dipegang oleh kedua lengan (posisi litotomi)
dan rilaks.
Latihan:
buka mulut sedikit dan bernafaslah sedalam-dalamnya. Lalu tutup
mulut. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan mengejan seperti buang air besar
(defekasi) ke arah bawah dan
depan. Setelah lelah mengejan, kembali ke posisi
semula. Latihan ini diulang 4
kali dengan interval 2 menit.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan Penenangan dan Relaksasi
a) Latihan
penenangan
Tujuan: latihan ini berguna untuk menghilangkan tekanan (stres) pada
waktu melahirkan. Dengan latihan ini diharapkan ibu dapat menjadi tenang dan
memperoleh relaksasi sempurna menghadapi persalinan.
Sikap: berbaring miring
kearah punggung janin, misalnya ke kiri, maka lutut kanan diletakkan di depan
lutut kiri keduanya ditekuk. Tangan kanan ditekuk di depan badan, sedangkan tangan
kiri dibelakang badan.
Latihan: tenang, lemaskan seluruh badan, mata
dipicingkan, hilangkan semua suara yang mengganggu; atasi tekanan. Kerjakan
latihan ini selama 5-10 menit.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">
b). Latihan relaksasi
Syarat:
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">1. Tutuplah mata dan tekukkan semua persendian
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">2. Lemaskan seluruh otot-otot badan termasuk
muka.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">3. Pilihlah tempat yang tenang atau tutuplah
mata dan telinga.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">4. Pusatkan pikiran pada suatu titik,
misalnya pada irama pernafasan.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">5. Pilihlah posisi relaksasi yang paling anda
senangi.
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Ada 4 posisi relaksasi, yaitu
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(a) posisi telentang kedua kaki lurus;
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(b) berbaring telentang, kedua lutut
ditekuk;
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(c) berbaring miring atau
<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">(d) posisi relaksasi sedang duduk, yaitu
dengan duduk menghadap sandaran kursi dalam posisi membungkuk, kedua kaki ke
lantai, kedua tangan diatas sandaran. Duduklah dengan tenang. Pada ke-4 posisi
diatas relaksasi dilakukan dengan jalan menutup/memicingkan mata, melemaskan
otot-otot seluruh tubuh, tenang dan bernafas dalam dan teratur. Gunanya untuk
memberikan ketenangan dan mengurangi nyeri oleh his, karena itu dapat dilakukan
pada kala pendahuluan dan kala pembukaan.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">S. Senam Anti Asma<o:p></o:p></span></b></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam Anti Asma- bahwa penyakit asma sangat
menggangu, pasti dibenarkan oleh para penderitanya. Terus-menerus menelan obat
mereka bosan. Sering kita mendengar bahwa asma bisa ditanggulangi dengan
latihan jasmani. Intisari menghubungi dua ahli untuk menanyakan caranya.<o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Senam bisa memperingan asma dan
memperjarangkumatnya. “Begitu kata dr. Dangsina Moeloek, ahli fisiologi dan
kata sarjana oleh raga Pieter Panggabean. Keduanya pengasuh klub Asma Napas
Segar yang berpangkalan di pelataran parker RS. Persahabatan di Jakarta Timur.
Klub itu beranggotakan lebih dari empat ratus orang. “ Senamnya sentu lain dari
pada senam untuk menuruskan tubuh”, Kata dr. Moelek. <o:p></o:p></span></div>
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<span style="color: black; font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial; mso-themecolor: text1;">Latihan pada senam asma ditekankan pada
tujuan untuk mengifisiensikan alat pernapasan, selain meningkatkan ketahanan
tubuh pada umumnya. Olahraga yang dilakukan secara teratur dan berulang-ulang
dengan menggunakan metode tertentu akan menghasikan suatu peningkatan ketahanan
tubuh dan membantu meningkatkan fungsi system pernapasan.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">T. Pakaian senam
wanita<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial; mso-themecolor: text1;">T.1. Pakaian senam
wanita berjilbab<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial;">S.2. Pakaian Senam Wanita tidak berjilbab<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Arial;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #3a1142; font-family: Times; font-size: 18.0pt; line-height: 150%; mso-bidi-font-family: Arial;">U. Olimpiade London 2012 <o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #3a1142; font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">DAFTAR PEMENANG OLIMPIADE LONDON 2012 (SENAM)<o:p></o:p></span></b></div>
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<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 150%; mso-bidi-font-family: Arial;">> *Senam Putra*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 150%; mso-bidi-font-family: Arial;">> *A. Senam Artistik*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Individual all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Kohei
Uchimura (JPN) 92,690 poin*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Marcel Nguyen (GER) 91,031 poin<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Danell Leyva (USA) 90,698 poin<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Team all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Republik
Rakyat Cina (CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Jepang (JPN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Britania Raya (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Vault<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Yang
Hak-seon (KOR)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Denis Ablyazin (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Igor Radivilov (UKR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Floor<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Zou Kai
(CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Kohei Uchimura (JPN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Denis Ablyazin (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Pommel horse<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Krisztian
Berki (HUN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Louis Smith (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Max Whitlock (GBR)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Rings<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Arthur
Nabarrete Zanetti (BRA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Chen Yibing (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Matteo Morandi (ITA)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Parallel bars<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Feng Zhe
(CHN) 15.966 pts.*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Marcel Nguyen (GER) 15.800 pts.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Hamilton Sabot (FRA) 15.566 pts.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Horizontal bar<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Epke Zonderland
(BRA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Fabian Hambuchen (GER)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Zou Kai (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *B. Trampolin*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Dong Dong
(CHN)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Dmitry Ushakov (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Lu Chunlong (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *Senam Putri*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *A. Artistik*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Individual all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Gabrielle
Douglas (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Victoria Komova (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Aliya Mustafina (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Team all-round<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Amerika
Serikat (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Federasi Rusia (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Romania (ROU)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Vault<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Sandra
Izbasa (ROU)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: McKayla Maroney (USA)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Maria Paseka (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Floor<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Alexandra
Raisman (USA)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Catalina Ponor (ROU)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perunggu
: Aliya Mustafina (RUS)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Uneven bars<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Aliya
Mustafina (RUS)*<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: He Kexin (CHN)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Elizabeth Tweddle (GBR)<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> Balance beam<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Deng Linlin
(CHN) 15.600 pts.*<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: Sui Lu (CHN) 15.500 pts.<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : Alexandra Raisman (USA) 15.066 pts.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *B. Ritmik*<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas :
-<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Perak
: -<o:p></o:p></span></div>
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<span style="color: #3a1142; font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali
Perunggu : -<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> *C. Trampolin*<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">> -Medali Emas : *Rosannagh Maclennan (CAN).<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">#Dalam
cabang olah raga senam putri untuk nomor palang bertingkat, Aliya Mustafina
dari Rusia memenangkan medali emas dengan mengalahkan Kexin He dari
Tiongkok yang memperoleh medali perak, dan Beth Tweddie dari Inggris mendapat
perunggu.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Pesenam
remaja Amerika Gabby Douglas, yang telah muncul sebagai bintang Olimpiade itu,
berlomba untuk medali emasnya yang ke-3 dalam nomor perlombaan tersebut, tetapi
ia hanya dapat mencapai kedudukan ke-8.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Arthur
Nabarrete Zanetti dari Brazil memenangkan emas dalan final Gelang-Gelang putra,
dengan mengalahkan Yibing Chen dari Tiongkok, yang meraih juara kedua dan atlet
Italia Matteo Morandi memperoleh kedudukan ketiga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Hak Seon
Yang dari Korea Selatan menjuarai “vault” putra, di atas Denis Ablyazin
yang meraih juara dua, sementara Igor Radivilov dari Ukraina memperoleh
kedudukan ketiga.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;"><span style="mso-tab-count: 1;"> </span>Dalam atletik,
atlet lompat galah Rusia Yelena Isinbayeva tadinya berharap untuk menjadi
atlet atletik perempuan yang pertama meraih juara Olimpiade dalam tiga
Olimpiade berturut-turut. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 15.0pt; line-height: 200%; mso-bidi-font-family: Arial;">*NOTE<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Jika ada
medali emas diperebutkan, jangan pernah meragukan tim Tiongkok. Untuk medali
perak dan perunggu, ternyata agak rumit. Demikian yang terjadi dalam cabang
senam putra hari Senin di Olimpiade London.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Tim
Tiongkok memenangkan gelar juara Olimpiade dua kali berturut-turut dan ketiga
dalam nomor empat pertandingan senam, ini membuat siapa pun yang meremehkan
penampilan buruk mereka dalam babak kualifikasi terlihat konyol. Skor tim
Tiongkok 275,997 poin, empat poin unggul dari tim Jepang, yang membutuhkan
pemutaran ulang video untuk merebut tempat kedua.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Inggris
awalnya diumumkan sebagai penerima medali perak, gegap gempita terdengar di
stadion O2 Arena. Inggris dalam sejarah belum pernah meraih hasil yang
membanggakan dalam cabang olahraga senam dan ini adalah medali Olimpiade
pertama bagi tim putra senam Inggris dalam satu abad. Tetapi Jepang
mempertanyakan skor pesenam juara dunia tiga kali Kohei Uchimura dalam nomor
kuda-kuda pelana, penampilan terakhirnya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Sementara
para juri berkerumun di depan layar video, tim Inggris berpesta,
sedangkan Uchimura bersama rekan setimnya pesenam Jepang lainnya duduk
terpaku menyandar ke dinding.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Lima
menit kemudian skor Uchimura diubah, para juri memberinya angka tambahan.
Sebelumnya ia mendapat skor 13,466 kemudian diubah menjadi 14,166. Skor itu
cukup mendongkrak tim Jepang dari tempat keempat menjadi kedua dengan total
271,952.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Inggris
terdorong ke medali perunggu, sementara Ukraina turun ke posisi keempat.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Tim
Amerika, berharap merebut gelar pertama sejak Olimpiade tahun 1984 setelah
menempati peringkat teratas dalam babak kualifikasi, harapan untuk meraih
medali terhapus karena penampilan yang buruk dalam nomor kuda-kuda pelana,
nomor kedua dalam penampilan mereka.<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">V. PON Riau 2012<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">DKI Kantongi
Medali Emas dari Cabang Senam<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">PEKANBARU: Kontingen DKI Jakarta memang pantas menjadi pesaing yang
berat bagi kontingen-kontingen lainya yang mengikuti pelaksnaan Pekan olahraga
Nasional (PON) XVIII 2012 yang digelar sejak 9 september lalu.
Kali ini DKI
berhasil mengantongi medali emas dari atlet cabang olahraga (cabor) senam
melalui nomor aerobik perorangan putra yakni atas nama Claudio Marsello dan
mengalahkan pesaing-pesaing lainnya dengan perolehan skor 20800.
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Di posisi kedua dengan peraih medali perak berhasil dikuasi atlet senam
asal Kalimantan Timur atas nama, Sugianto Frans yang berhasil mengumpulkan skor
cukup jauh dibahawah Claudio yakni 18900.
Sedengkan diperingkat ke tiga dengan
perolehan medali perunggu berhasil ditempati atlet asal Provinsi Jambi, Windra
Lesmana dengan prolehan skor yang tidak jauh berbeda dengan peraih perak yakni
18400.
Keberhasilan ini tentunya kebanggaan tersendiri bagi Marsello. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Seperti diketahui Marsello sukses menyabet dua medali emas untuk nomor
aerobik perorangan putra dan trio pada Pekan olahraga Naional ke-17 di
kalimantan Timur 2008 lalu.
"Puji Tuhan, kali ini saya kembali
mempersembahkan medali emas untuk DKI. Dabn perjuangan saya tadi cukup berat
dan kompetitif karena pesaing semuanya cukup berat," paparnya.
Di aku
Marsello semua lawanya merupakan senior baginya. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">Namun, dengan kerja keras yang tinggi dan fokos pada pertandingan maka
buah manis pun berhasil dipetiknya.
" Mereka merupakan para senior-senior
yang memiliki pengalam luar biasa tentunya. Tapi, saya juga terus
berkonsentrasi dan fokus untuk mendapatkan hasil yang terbaik dan usaha saya
itu akhirnya tidak sia-sia," sebutnya.<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; mso-bidi-font-family: Arial;">Hasil Final Senam Artisitk Perorangan Putra<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">PEKANBARU: Hasil final cabang olahraga senam artistik perorangan putra
yang digelar pada 12 September 2012 di Hall Senam Stadion Rumbai dapat
dipaparkan sebagai berikut:
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">A. Nomor
Kuda Lompat
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Agus Adi Prayako asal Jawa Timur skor 15.600 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Vikcy Saputra asal Sumatera Barat skor 15.500 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Ronny Sabputra asal DKI skor 15.163 (perunggu)
<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">B. Nomor
Senam Lantai
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Ferrous One Willyo asal Jatim skor 14.175 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Agus Adi Prayoko asal Jatim skor 14.025 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Audi Ashari Arif asal Sulsel skor 13.525 (perunggu)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">C. Nomor
Palang Tunggal
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Muhammad Try sa asal Riau skor 13.50 (emas)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Ferrous One Willyo asal Jatim skor 12.92 (perak)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Meiyusi Ade Putra asal Lampung skor 12.37 (perunggu)
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">D. Nomor
Kuda-kuda Pelana
<o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Endriadi asal DKI skor 13.125 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Meiyusi Ade Putra asal Lampung skor 12.525 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Yuridhistira Alfian asal Lampung skor 11.775 (perunggu)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">E. Nomor
Palang Sejajar
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1. Meiyusi Ade Putra asal Lampung skor 13.975 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Muhammad Try sa asal Riau skor 13.475 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Endriadi asal DKI skor 13.475 (perunggu)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">F. Nomor
Gelang-gelang
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">1.Agus Adi Prayoko asal Jatim skor 13.150 (emas)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">2. Endriadi asal DKI skor 13.150 (perak)
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<span style="font-family: Times; font-size: 14.0pt; line-height: 200%; mso-bidi-font-family: Arial;">3. Dwi Samsul Arifin asal Jatim skor 12.925 (perunggu)<o:p></o:p></span></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 26.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">BAB 3<o:p></o:p></span></b></div>
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<b><span style="font-family: "Apple Chancery"; font-size: 26.0pt; letter-spacing: -1.0pt; line-height: 150%; mso-font-kerning: .5pt;">PENUTUP<o:p></o:p></span></b></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">A.Kesimpulan<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">³Senam adalah latihan jasmani/olahraga yang
bentuk-bentuk gerakannya dipilih dan disusun secara sistematis berdasarkan
prinsip-prinsip tertentu sesuai <span style="letter-spacing: -1.0pt;">dengan
kebutuhan atau tujuan si penyusun´. Bentuk modern dari senam ialah :</span><o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Palang tak seimbang, balok keseimbangan, senam lantai.
Olahraga senam sendiri ada bermacam-macam, seperti : senam kuno, senam sekolah,
senam alat, senam korektif, senam irama, turnen, senam artistik. Senam
merupakan aktivitas fisik yang dapat membantu mengoptimalkan perkembangan
anak. <o:p></o:p></span></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Gerakan-gerakan senam sangat sesuai untuk mendapat penekanan
di dalam program pendidikan jasmani, terutama karena tuntutan fisik yang
dipersyaratkannya, seperti kekuatan dan daya tahan otot dari seluruh bagian tubuh.
Di samping itu, senam juga menyumbang besar pada perkembangan gerak dasar
fundamental yang penting bagi aktivitas fisik cabang olahraga lain, terutama dalam
hal bagaimana mengatur tubuh secara efektif dan efisien.<o:p></o:p></span></div>
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<b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;"> </span></b><span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Senam dapat diartikan sebagai bentuk latihan tubuh pada lantai atau pada<b>
</b>alat yang dirancang untuk meningkatkan daya tahan, kekuatan, kelentukan, kelincahan,
koordinasi, serta kontrol tubuh. Senam irama dalah senam yang berjalan harus
menyesuaikan dengan suatu <span style="letter-spacing: -1.0pt;">irama yang
biasanya irama musik, tetapi dapat juga dengan iramah itungan yang</span> <span style="letter-spacing: -1.0pt;">teratur. Irama adalah iringan baik berupa musik
ataupun hitungan yang beraturan.</span><b><o:p></o:p></b></span></div>
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<b><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">B. Saran<o:p></o:p></span></b></div>
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<span style="font-family: Times; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Times; mso-font-kerning: .5pt;">Selagi sehat kita bisa melakukan aktifitas apa saja,
tapi jika sakit tentu akan susah melakukan semua aktifitas tersebut. Karena
itu, jangan pernah lupa berolahraga. Pola hidup yang buruk harus kita
rubah supaya dapat menjalani hidup yang sehat. Kita dapat memulai hidup sehat
dengan mendisiplinkan diri sendiri untuk aktif berolahraga, lalu mengajak orang
lain agar rajin berolahraga dan menjalani pola hidup sehat.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">C. Daftar Pustaka<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kantor menteri Pemuda dan
Olahraga,2000, <i style="mso-bidi-font-style: normal;">Senam Kesegaran Jasmani
Lanjut Usia, </i>Jakarta<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times; font-size: 16.0pt; line-height: 150%; mso-bidi-font-family: Arial;">Kelompok Peneliti
Osteoporosis PK UI/RSCM, 1999, <i style="mso-bidi-font-style: normal;">senam
pencegahan keropos tulang (osteoporosis)</i>, Jakarta.<o:p></o:p></span></b></div>
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Anonymoushttp://www.blogger.com/profile/14374341543119563863noreply@blogger.com6tag:blogger.com,1999:blog-6808695951058362931.post-51857115632867484972012-11-01T05:30:00.002-07:002012-11-01T05:30:35.640-07:00Bioteknologi<!--StartFragment-->
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<b><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Bioteknologi</span></b><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">
adalah cabang ilmu yang mempelajari pemanfaatan makhluk hidup (</span><a href="http://id.wikipedia.org/wiki/Bakteri"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">bakteri</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, </span><a href="http://id.wikipedia.org/wiki/Fungi"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">fungi</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, </span><a href="http://id.wikipedia.org/wiki/Virus"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">virus</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, dan lain-lain) maupun
produk dari makhluk hidup (</span><a href="http://id.wikipedia.org/wiki/Enzim"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">enzim</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/wiki/Alkohol"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">alkohol</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">)
dalam proses produksi untuk menghasilkan barang dan jasa.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[1]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> Dewasa ini, perkembangan bioteknologi tidak
hanya didasari pada </span><a href="http://id.wikipedia.org/wiki/Biologi"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">biologi</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">
semata, tetapi juga pada ilmu-ilmu terapan dan murni lain, seperti </span><a href="http://id.wikipedia.org/wiki/Biokimia"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">biokimia</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, </span><a href="http://id.wikipedia.org/wiki/Komputer"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">komputer</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, </span><a href="http://id.wikipedia.org/wiki/Biologi_molekular"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">biologi molekular</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/wiki/Mikrobiologi"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">mikrobiologi</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/wiki/Genetika"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">genetika</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/wiki/Kimia"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">kimia</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/wiki/Matematika"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">matematika</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
dan lain sebagainya.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[1]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> Dengan kata lain,
bioteknologi adalah ilmu terapan yang menggabungkan berbagai cabang ilmu dalam
proses produksi barang dan jasa.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Bioteknologi
secara sederhana sudah dikenal oleh manusia sejak ribuan tahun yang lalu.
Sebagai contoh, di bidang </span><a href="http://id.wikipedia.org/wiki/Teknologi_pangan"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">teknologi pangan</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">
adalah pembuatan </span><a href="http://id.wikipedia.org/wiki/Bir"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">bir</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/wiki/Roti"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">roti</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, maupun </span><a href="http://id.wikipedia.org/wiki/Keju"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">keju</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> yang sudah dikenal sejak
abad ke-19, </span><a href="http://id.wikipedia.org/wiki/Pemuliaan_tanaman"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">pemuliaan tanaman</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">
untuk menghasilkan </span><a href="http://id.wikipedia.org/wiki/Varietas"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">varietas</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">-varietas
baru di bidang </span><a href="http://id.wikipedia.org/wiki/Pertanian"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">pertanian</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
serta </span><a href="http://id.wikipedia.org/wiki/Pemuliaan_ternak"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">pemuliaan dan
reproduksi hewan</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[2]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">
Di bidang </span><a href="http://id.wikipedia.org/wiki/Medis"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">medis</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
penerapan bioteknologi pada masa lalu dibuktikan antara lain dengan penemuan </span><a href="http://id.wikipedia.org/wiki/Vaksin"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">vaksin</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, </span><a href="http://id.wikipedia.org/wiki/Antibiotik"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">antibiotik</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, dan </span><a href="http://id.wikipedia.org/wiki/Insulin"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">insulin</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> walaupun masih dalam
jumlah yang terbatas akibat proses </span><a href="http://id.wikipedia.org/wiki/Fermentasi"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">fermentasi</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> yang tidak sempurna.
Perubahan signifikan terjadi setelah penemuan </span><a href="http://en.wikipedia.org/wiki/bioreactor"><span style="color: #3358a8; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">bioreaktor</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> oleh </span><a href="http://id.wikipedia.org/wiki/Louis_Pasteur"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">Louis Pasteur</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[1]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> Dengan alat ini, produksi antibiotik maupun
vaksin dapat dilakukan secara massal.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Pada masa ini,
bioteknologi berkembang sangat pesat, terutama di negara negara maju. Kemajuan
ini ditandai dengan ditemukannya berbagai macam teknologi semisal </span><a href="http://id.wikipedia.org/wiki/Rekayasa_genetika"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">rekayasa genetika</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/wiki/Kultur_jaringan"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">kultur jaringan</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/w/index.php?title=DNA_rekombinan&action=edit&redlink=1"><span style="color: #941912; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">DNA rekombinan</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
pengembangbiakan </span><a href="http://id.wikipedia.org/wiki/Sel_induk"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">sel induk</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
</span><a href="http://id.wikipedia.org/wiki/Kloning"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">kloning</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">,
dan lain-lain.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[3]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> Teknologi ini
memungkinkan kita untuk memperoleh penyembuhan penyakit-penyakit genetik maupun
kronis yang belum dapat disembuhkan, seperti </span><a href="http://id.wikipedia.org/wiki/Kanker"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">kanker</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> ataupun </span><a href="http://id.wikipedia.org/wiki/AIDS"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">AIDS</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[4]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> Penelitian di bidang pengembangan sel induk
juga memungkinkan para penderita </span><a href="http://id.wikipedia.org/wiki/Stroke"><i><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">stroke</span></i></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> ataupun penyakit lain
yang mengakibatkan kehilangan atau kerusakan pada jaringan tubuh dapat sembuh
seperti sediakala.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[4]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> Di bidang </span><a href="http://id.wikipedia.org/wiki/Pangan"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">pangan</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">, dengan menggunakan
teknologi rekayasa genetika, kultur jaringan dan DNA rekombinan, dapat
dihasilkan tanaman dengan sifat dan produk unggul karena mengandung zat </span><a href="http://id.wikipedia.org/wiki/Gizi"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">gizi</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> yang lebih jika
dibandingkan tanaman biasa, serta juga lebih tahan terhadap hama maupun tekanan
lingkungan.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[5]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> Penerapan
bioteknologi pada masa ini juga dapat dijumpai pada pelestarian </span><a href="http://id.wikipedia.org/wiki/Lingkungan_hidup"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">lingkungan hidup</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">
dari </span><a href="http://id.wikipedia.org/wiki/Polusi"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">polusi</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">.
Sebagai contoh, pada penguraian </span><a href="http://id.wikipedia.org/wiki/Minyak_bumi"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">minyak bumi</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> yang tertumpah ke laut
oleh bakteri, dan penguraian zat-zat yang bersifat toksik (racun) di sungai
atau laut dengan menggunakan bakteri jenis baru.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[2]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Kemajuan di bidang
bioteknologi tak lepas dari berbagai kontroversi yang melingkupi perkembangan
teknologinya. Sebagai contoh, teknologi </span><a href="http://id.wikipedia.org/wiki/Kloning"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">kloning</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"> dan </span><a href="http://id.wikipedia.org/wiki/Rekayasa_genetika"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">rekayasa genetika</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">
terhadap tanaman pangan mendapat kecaman dari bermacam-macam golongan.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Bioteknologi
secara umum berarti meningkatkan kualitas suatu organisme melalui aplikasi
teknologi. Aplikasi teknologi tersebut dapat memodifikasi fungsi biologis suatu
organisme dengan menambahkan gen dari organisme lain atau merekayasa gen pada
organisme tersebut.</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[2]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Perubahan sifat
Biologis melalui rekayasa genetika tersebut menyebabkan "lahirnya
organisme baru" produk bioteknologi dengan sifat - sifat yang
menguntungkan bagi manusia. Produk bioteknologi, antara lain</span><span style="color: #183d98; font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">[2]</span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">:<o:p></o:p></span></div>
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</span></span></span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Jagung </span><a href="http://id.wikipedia.org/w/index.php?title=Resisten&action=edit&redlink=1"><span style="color: #941912; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">resisten</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">
hama serangga<o:p></o:p></span></div>
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</span></span></span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Kapas resisten hama serangga<o:p></o:p></span></div>
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</span></span></span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Pepaya resisten </span><a href="http://id.wikipedia.org/wiki/Virus"><span style="color: #183d98; font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">virus</span></a><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica;"><span style="mso-list: Ignore;">▪<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Enzim pemacu produksi susu pada sapi<o:p></o:p></span></div>
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</span></span></span><span style="font-family: Helvetica; font-size: 13.0pt; mso-bidi-font-family: Helvetica;">Padi mengandung vitamin A<o:p></o:p></span></div>
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▪<span style="font: 7.0pt "Times New Roman";"><span class="Apple-style-span" style="font-family: Times; font-size: x-large;"><span class="Apple-style-span" style="font-size: 24px;"><b>
</b></span></span></span>Pisang mengandung vaksin hepatitis</h2>
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