e-Majalah Kelab Olahraga

KELAB OLAHRAGA
SMJK SIN MIN

Carta
Organisasi
Tahun
2020/2021

Aktiviti Bulan Tempat Tindakan Catatan

PiKe BM

Latihan Ogos Padang AJK dan Senaman
Sekolah Guru
( Tarik Tali & Tayangan
Lompat Penasihat video
Jauh) lompat

tinggi dan
lompat
jauh

Penilaian Sept Astaka AJK dan -
Gerko Guru

Penasihat

Jadual Latihan Oktober Padang AJK dan Hari Sukan
Aktiviti Senamrobik Sekolah Guru Negara
Tahun 2020
Penasihat

Aktiviti Bulan Tempat Tindakan Catatan
Mini Januari Padang
Sekolah AJK dan
Merentas Februari
Desa Padang Guru -
Mac Sekolah Penasihat
Mini Keju
JADWAL Padang *Gerko
Sekolah Maya Ke-2
hanan
Jadual Olahraga AJK dan PIKeBM
Aktiviti (4x200m) Guru
Tahun 2021 Tayangan
Latihan Penasihat video
Lari Pecut video
(100m & AJK dan triple-
Guru jump,
200m) acara
Penasihat larian
1500m

dan rejam
lembing

*Gerko
Maya Ke-3

Merentas
Desa

*Gerko
Maya Ke-4

&Ke-5

PIKeBM

Senaman

Frisbee / April Padang AJK dan Tayangan
Dodgeball Sekolah video
Guru
Penasihat larian 100
m.

Tayangan
video

dokument
ari atlet.

Latihan Mei Padang AJK dan -
Sekolah
( Lompat Guru
Kijang & Penasihat
Lompat
Tinggi)

*Gerko
maya Ke-6

Pertandin Jun Padang AJK dan PiKeBM
gan Sekolah
Guru Taklimat
4x100m Penasihat Pertandin
antara
tingkatan gan E-
Bulletin

Mesyuarat Julai Dataran AJK dan -
Agung Ogos En Hui -
Tahunan Guru -
Penasihat -
Latihan
Padang AJK dan
( Tarik Tali Sekolah
& Lompat Guru
Penasihat
Jauh)

Penilaian Sept Astaka AJK dan
Gerko
Padang Guru
Latihan Oktober Sekolah Penasihat
Senamrob AJK dan

-ik Guru
Penasihat

BIL TARIKH AKTIVITI

1. 29-8-2020 Gerko Maya

-PiKeBM

-Tayangan video

lompat tinggi dan

lompat jauh

-Quiz

2. 10-10-2020 Hari Sukan Negara

-Senaman

3. 20-2-2021 Gerko Maya Ke-2

-PiKeBM

-Tayangan video

triple-jump , acara

Tarikh larian 1500m dan
Perjumpaan
Gerko Kelab rejam lembing
Olahraga
Tahun 2020- 4. 13-3-2021 Gerko Maya Ke-3
2021
Merentas Desa

5. 10-4-2021 Gerko Maya Ke-4

-PiKeBM

-Senaman

-Tayangan video

larian yang

bermotivasi

-Tayangan video

acara larian 100m

-

6. 24-4-2021 Gerko Maya Ke-5

-PiKeBM

-Tayangan video

dokumentari atlet

seperti Joshua

Cheptegei dan

Jakob Ingebrigtsen

7. 19-6-2021 Gerko Maya Ke-6

-PiKeBM

-Taklimat

pertandingan E-

Bulletin

-Bengkel

Penghasilan

Anyflip

Gerko Maya 29.08.2020

Gambar
Gerko Maya
2020-2021

Gerko Maya 10.10.2020

Gerko Maya 20.02 2021

Gerko Maya 10.04.2021

Gerko Maya 24.04.2021

Kejohanan merentas Desa MSSK(D)
KMY 2018

NAMA KATEGORI TEMPAT
Jasmine Lee Ke-18
Bawah 18
Tahun (P)

LeeYun Hui Bawah 15 Ke-24
Tahun (P)

Kejohanan Sukan Olahraga MSSK (D)
KMY Kali Ke-52 Tahun 2018

NAMA ACARA TEMPAT

Pencapaian Eng Jun Lompat Johan
pada Tahun Shen Kijang (2L)
2018
Chai Jia Sin 1500m (2P) Gangsa

Jasmine Lee 3000m Ke-5
(Terbuka

Perempuan)

Kejohanan Sukan Olahraga MsSK Kali ke-
59 Tahun 2018

NAMA ACARA TEMPAT

Eng Jun 4x400m (2L) Emas
Shen Lompat Ke-4

Kijang (2L)

Kejohanan Merentas Desa MSSK 2019

NAMA KATEGORI TEMPAT
Ke-13
Jasmine Lee 18P

Kejohanan merentas Desa MSSK (D)
KMY Tahun 2019

NAMA KATEGORI TEMPAT

Song Wen 18L Ke-25
Yang

Jasmine Lee 18P Ke-6

Cheng Jing 18P Ke-7
Han

Pencapaian TanYi Xi 18P Ke-10
Pada Tahun
2019 Lim Qi Han 18P Ke-12

Chua Pei 18P Ke-24
Xuan

Ashley Chin 18P Ke-27
Wei Li

Kor Jia Xuan 15L Ke-28

LeeYun Hui 15P Ke-6

Heng Shun 15P Ke-8
Joy

Lew Xuan 15P Ke-11
Rui

Chai Jia Sin 15P Ke-13

Angeline 15P Ke-17
Yeoh Han Yi

Kejohanan Sukan Olahraga MSSK (D)
KMY Tahun 2019

NAMA ACARA TEMPAT

Lew Xuan Lompat Emas
Yee Tinggi (2P)

Eng Jun Lompat Gangsa
Shen Kijang (1L)

Teh KahYin Lompat Gangsa
Kijang (1P)

Kejohanan Sukan Olahraga MSSK (D)
KMY Tahun 2020

NAMA ACARA TEMPAT

Lew XuanYee Lompat Emas
Tinggi (2P)

Eng Jun Shen Lompat Emas
Kijang (1L)

Kejohanan Balapan dan Padang MSSD
KMY Tahun 2020

Pencapaian NAMA ACARA TEMPAT
Pada Tahun Lew Xuan Emas
2020 Yee Lompat
Eng Jun Shen Tinggi (2P) Emas

Teh KahYin Lompat Gangsa
Kijang (1L)

Lompat
Tinggi (1P)

Hari Sukan 2018

Gambar-
Gambar
Aktiviti

Kejohanan Merentas Desa 2018

Kejohanan Merentas Desa 2019

Hari Sukan 2019



Hari Sukan Negara 2019

Kejohanan Merentas Desa 2020

Kejohanan Olahraga KMY MSSD

Hari Sukan 2020

Maklumat Usain St Leo Bolt, ( born 21 August
Tambahan 1986) is a Jamaican retired sprinter,
Olahraga widely considered to be the greatest
sprinter of all time.He is a world record
holder in the 100 metres, 200 metres and
4 × 100 metres relay.
An eight-time Olympic gold medallist,
Bolt is the only sprinter to win Olympic
100 m and 200 m titles at three
consecutive Olympics (2008, 2012 and
2016). He also won two 4 × 100 relay gold
medals. He gained worldwide fame for
his double sprint victory in world record
times at the 2008 Beijing Olympics,
which made him the first person to hold
both records since fully automatic time
became mandatory.
An eleven-time World Champion, he won
consecutive World Championship 100 m,
200 m and 4 × 100 metres relay gold
medals from 2009 to 2015, with the
exception of a 100 m false start in 2011.
He is the most successful male athlete of

the World Championships. Bolt is the first
athlete to win four World Championship
titles in the 200 m and is one of the most
successful in the 100 m with three titles.
Bolt improved upon his second 100 m
world record of 9.69 with 9.58 seconds in
2009 – the biggest improvement since
the start of electronic timing. He has
twice broken the 200 metres world
record, setting 19.30 in 2008 and 19.19 in
2009. He has helped Jamaica to three 4 ×
100 metres relay world records, with the
current record being 36.84 seconds set in
2012. Bolt's most successful event is the
200 m, with three Olympic and four
World titles. The 2008 Olympics was his
international debut over 100 m; he had
earlier won numerous 200 m medals
(including 2007 World Championship
silver) and holds the world under-20 and
world under-18 records for the event.
His achievements as a sprinter have
earned him the media nickname
"Lightning Bolt", and his awards include
the IAAF World Athlete of theYear, Track
& Field Athlete of theYear, BBC Overseas
Sports Personality of theYear (three
times) and Laureus World Sportsman of
theYear (four times). Bolt retired after
the 2017 World Championships, when he
finished third in his last solo 100 m race,
opted out of the 200 m, and pulled up in
the 4×100 m relay final.

Sir Mohamed Muktar Jama Farah (born
23 March 1983) is a British long-distance
runner and the most successful British
track athlete in modern Olympic Games
history. He is the 2012 and 2016
Olympic gold medalist in both the 5000
m and 10,000 m. Farah is the second
athlete, after Lasse Virén, to win both
the 5000 m and 10,000 m titles at
successive Olympic Games. He also
completed the 'distance double' at the
2013 and 2015 World Championships in
Athletics. He was the second man, after
Kenenisa Bekele, to win long-distance
doubles at successive Olympics and
World Championships, and the first in
history to defend both distance titles in
both major global competitions – a feat
described as the 'quadruple-double'.

Since finishing 2nd in the 10,000 metres
at the 2011 World Championships in
Athletics, Farah had an unbroken streak
of ten global final wins (the 5000m in
2011, the 10,000m in 2017 and the
double in 2012, 2013, 2015 and 2016).
The streak ended in Farah's final
championship track race, when he
finished second to Ethiopia's Muktar
Edris in the 2017 5000 metres final. In
his final track race, the 2017 Diamond
League Final in Zurich in August 2017,
Farah gained his revenge, edging out
world champion Edris to win his only
IAAF Diamond League title at 5000
metres.
On the track, he mostly competed over
5000 metres and 10,000 metres, but has
run competitively from 1500 metres to
the marathon. In 2017, he indicated his
intention to switch wholly to road
racing following victory at his final track
race, the 2017 IAAF Diamond League
5000 metres final. His running style has
been described as "bouncy" and
tactical. which he has attempted to
alter for a more efficient and energy-
saving stride pattern, especially in the
longer distances. Farah runs distance
races tactically, a style which is aided by
his quick sprint finish.
Born in Mogadishu, Somalia, to a family
from Gabiley, Somaliland, Farah moved

to London and ran for Newham and
Essex Beagles athletics club, training at
St Mary's University College,
Twickenham from 2001 to 2011. Farah is
the European record holder for the
10,000 m, half marathon, marathon,
and two miles, the British record holder
for the 5000 m, the British indoor
record holder for the 3000 m and the
current world record holder for the one
hour run and indoor world record holder
for the two miles.
Farah is the most decorated athlete in
British athletics history, with ten global
titles. He was the first British athlete to
win two gold medals at the same world
championships. His five gold medals at
the European Athletics Championships
make him the most successful athlete in
individual events in the championships'
history. He has won the European
Athlete of theYear award and the
British Athletics Writers Association
British Athlete of theYear award more
than any other athlete, three times and
six times respectively. In 2017, Farah
won the BBC Sports Personality of the
Year. Farah was appointed Commander
of the Order of the British Empire (CBE)
in 2013 and was knighted by Queen
Elizabeth II in the 2017 NewYear
Honours for services to athletics.He
won the 2018 Chicago Marathon in a
time of 2:05:11, a European record.

How to stay Fit and Healthy

1. Exercise Daily
Exercise daily for at least an hour.You do
not have to kill yourself from running,
jogging, etc., but you should have some
sort of moderate physical activity in your
everyday life. If you're looking to shed a
few pounds fast, do a higher-level
intensity workout. For example, go on a
walk at a brisk pace for an hour. Or, you
can jog and set certain intervals to sprint
during that hour. Make sure you're not in
severe pain during your workout. Just a
warning, your muscles will ache after a
high intensity workout. It may be
irritating, but that means your body is
changing for the better. Be sure to stay
hydrated, stretch, and eat foods with a
decent amount of protein after each
workout. The protein will help keep your
muscles, not fat, rebuilding.

2. Eat the Right Foods and Portion Each
Meal
No matter how bad your stomach is
telling you to go for candy over healthy
food, try to stay away from sweets. Sugar
from candy will not help you get in shape.
Even if it's just a single candy bar, one will
eventually lead to another. Fruits and
vegetables are the best thing to eat when
getting into shape. Apples, for example,
do a good job at making the stomach feel

full for up to 3 to 4 hours. Green
vegetables such as green beans and
broccoli keep the digestive system clean
and running.
Also, stick to lean meats like turkey and
chicken. Seafood, such as, shrimp, and
tilapia are also great alternatives. These
foods are full of protein and healthy
nutrients to help keep muscles fit and
ready for workouts. In addition, be sure
to portion what you eat. Having a good
metabolism comes from portioning
meals. Try to plan out eating six times a
day and setting smaller portions, rather
than having three large meals
throughout the day. This will also help
you find yourself breathing smoother
when working out rather than huffing
and puffing for air. This is because you
will have less food in your digestive
system, which means more energy is
used toward your exercise.

3. Keep Track of Calories and Food Intake
Per Day
Keeping track of how many calories you
eat in a day will be helpful in planning out
your physical exercising. Ever wonder
why body builders' body masses are so
big? That's because they plan out their
meals and take in more (healthy) calories
than the average person. On the other
hand, losing weight and striving for a
skinnier physique will involve more

physical exercise than calories you
ingest.

4. Be Sure to Get Sleep
Even though most of us have eight-
hour jobs during the day or night, it is
crucial to get enough sleep to
recharge the body's batteries. Six to
eight hours of sleep will keep the body
going throughout the day, but if you
happen to feel tired at any point after
coming home from work, by all means
take a small nap before exercising.You
should only nap for about a half hour.
This will prevent you from staying up
later in the night.

5. Stay Motivated
An important key to being in shape is
to set goals and keep a positive
mindset. If you stay positive, you will
be able to push yourself to get that fit
body you've always wanted.



Health Benefits of Exercise

1. Help you control your weight. Along
with diet, exercise plays an important
role in controlling your weight and
preventing obesity. To maintain your
weight, the calories you eat and drink
must equal the energy you burn. To
lose weight, you must use more
calories than you eat and drink.

2. Reduce your risk of heart diseases.
Exercise strengthens your heart and
improves your circulation. The
increased blood flow raises the oxygen
levels in your body. This helps lower
your risk of heart diseases such as high
cholesterol, coronary artery disease,
and heart attack. Regular exercise can
also lower your blood pressure and
triglyceride levels.

3. Help your body manage blood sugar
and insulin levels. Exercise can lower
your blood sugar level and help your
insulin work better. This can cut down
your risk for metabolic syndrome and
type 2 diabetes. And if you already
have one of those diseases, exercise
can help you to manage it.

4. Help you quit smoking. Exercise may
make it easier to quit smoking by
reducing your cravings and withdrawal
symptoms. It can also help limit the
weight you might gain when you stop
smoking.

5. Improve your mental health and
mood. During exercise, your body
releases chemicals that can improve
your mood and make you feel more
relaxed. This can help you deal with
stress and reduce your risk of
depression.

6. Help keep your thinking, learning, and
judgment skills sharp as you age.
Exercise stimulates your body to
release proteins and other chemicals
that improve the structure and
function of your brain.

7. Strengthen your bones and muscles.
Regular exercise can help kids and
teens build strong bones. Later in life,
it can also slow the loss of bone
density that comes with age. Doing
muscle-strengthening activities can
help you increase or maintain your
muscle mass and strength.

8. Reduce your risk of some cancers,
including colon, breast , uterine, and
lung cancer.

9. Reduce your risk of falls. For older
adults, research shows that doing
balance and muscle-strengthening
activities in addition to moderate-
intensity aerobic activity can help
reduce your risk of falling.

10. Improve your sleep. Exercise can help
you to fall asleep faster and stay
asleep longer.

11. Improve your sexual health. Regular
exercise may lower the risk of erectile
dysfunction (ED) in men. For those
who already have ED, exercise may
help improve their sexual function. In
women, exercise may increase sexual
arousal.

12. Increase your chances of living longer.
Studies show that physical activity
can reduce your risk of dying early
from the leading causes of death, like
heart disease and some cancers.

How can I make exercice a part of my
regular routine

1. Make everyday activities more active.
Even small changes can help.You can
take the stairs instead of the
elevator. Walk down the hall to a
coworker's office instead of sending
an email. Wash the car yourself. Park
further away from your destination.

2. Be active with friends and family.
Having a workout partner may make
you more likely to enjoy exercise.You
can also plan social activities that
involve exercise.You might also
consider joining an exercise group or
class, such as a dance class, hiking
club, or volleyball team.

3. Keep track of your progress. Keeping
a log of your activity or using a fitness
tracker may help you set goals and

stay motivated.

4. Make exercise more fun. Try
listening to music or watching TV
while you exercise. Also, mix things
up a little bit - if you stick with just
one type of exercise, you might get
bored. Try doing a combination of
activities.

5. Find activities that you can do even
when the weather is bad. You can
walk in a mall, climb stairs, or work
out in a gym even if the weather
stops you from exercising outside.