KELAB OLAHRAGA

KELAB OLAHRAGA

E-BULLETIN

CARTA ORGANISASI KELAB OLAHRAGA
TAHUN 2020/2021

Pengetua
Pn. Li Lee Ching

Penolong Kanan Penolong Kanan Penolong Kanan Penolong Kanan
Pentadbiran Kokurikulum HEM Petang

Pn. Tang Mun Phing En. Kok Chiang Jau Pn. Ng Shik Shia En. Lau Kooi Beng

Guru Penasihat
En. Tan Yuet Zhou (K), Pn. Kuan Mei Ling(P), En.
A.Srithran a/l Arikrishnan , Cik. Rainee a/p Velamuthu

Setiausaha Pengerusi Bendahari
Lim Chia Sin S53 Viishnu S43 Lau-Lim Ling S55

Pen.Setiausaha Naib Pengerusi Pen. Bendahari
Teoh Xin Rui S45 Low Yong Jun A55 Low Mei Jing S46

Ketua Aktiviti Ketua Disiplin Ketua Papan Ketua Kebersihan
Ong Wei Jun S52 Terence Lim S56 Kenyataan Lim Yu Fei S51
Lim Jing Xuan S54

Penolong Penolong Penolong Penolong
Choong Chun Wei Hee Yu Yang S57 Liew Qian Ci A44 Lau Yin She S42
Dania Masyitah S51
A55
Tai Alvin 30
Ethan Lim Yik Hern

24

Ketua Peralatan Wakil Tingkatan
Tang Chun Ping A55 T2 Evan Yeoh Jin Quan 29

Penolong T3 Eng Jun Aik 30
Shawn Lee S44 T4 Chew Yen Xian A45
Chang Che Shyan 26
T5 Mah Yi Rou S57

SEKOLAH Aktiviti Bulan Tempat Tindakan Catatan
MENENGAH Januari Padang Sekolah AJK dan
Mini Merentas Desa Padang Sekolah -
JENIS Guru Penasihat
KEBANGSAA Mini Keju JADWAL hanan Februari Padang Sekolah AJK dan *Gerko Maya Ke-2
Olahraga PIKeBM
N SIN MIN Guru Penasihat
KELAB (4x200m) Tayangan video video triple-
AJK dan jump, acara larian 1500m
OLAHRAGA Latihan Lari Pecut Guru Penasihat dan rejam lembing

JADUAL AKTIVITI (100m & 200m) Mac AJK dan *Gerko Maya Ke-3
TAHUN 2021 Guru Penasihat Merentas Desa
Frisbee / Dodgeball April Padang Sekolah
AJK dan *Gerko Maya Ke-4 &Ke-5
Latihan Mei Padang Sekolah Guru Penasihat PIKeBM
Padang Sekolah
( Lompat Kijang & Lompat Dataran En Hui AJK dan Senaman
Tinggi) Guru Penasihat Tayangan video larian 100 m.
Tayangan video dokumentari
Pertandingan 4x100m Jun AJK dan
antara tingkatan Guru Penasihat atlet.

Mesyuarat Agung Julai -
Tahunan
*Gerko maya Ke-6
PiKeBM

Taklimat Pertandingan E-
Bulletin

-

Latihan Ogos Padang AJK dan -
Sekolah -
( Tarik Tali & Guru -
Lompat Jauh) Penasihat

Penilaian Gerko Sept Astaka AJK dan

Latihan Oktober Padang Guru
Senamrobik Sekolah Penasihat
AJK dan

Guru
Penasihat

TARIKH PERJUMPAAN 5. 10-4-2021 Gerko Maya Ke-4
GERKO KELAB OLAHRAGA -PiKeBM
-Senaman
2020-2021 -Tayangan video larian yang bermotivasi
-Tayangan video acara larian 100m
BIL TARIKH AKTIVITI -

1. 29-8-2020 Gerko Maya 6. 24-4-2021 Gerko Maya Ke-5
-PiKeBM -PiKeBM
-Tayangan video lompat tinggi dan lompat -Tayangan video dokumentari atlet seperti Joshua
jauh Cheptegei dan Jakob Ingebrigtsen
-Quiz
7. 19-6-2021 Gerko Maya Ke-6
-PiKeBM
-Taklimat pertandingan E-Bulletin
-Bengkel Penghasilan Anyflip

2. 10-10-2020 Hari Sukan Negara
-Senaman

3. 20-2-2021 Gerko Maya Ke-2
-PiKeBM
-Tayangan video triple-jump , acara larian
1500m dan rejam lembing

4. 13-3-2021 Gerko Maya Ke-3
Merentas Desa

PENCAPAIAN KELAB OLAHRAGA PADA
TAHUN 2018

KEJOHANAN MERENTAS DESA MSSK (D) KMY 2018

NAMA KATEGORI TEMPAT

Jasmine Lee Bawah 18 Tahun (P) Ke-18

Lee Yun Hui Bawah 15 Tahun (P) Ke-24

KEJOHANAN SUKAN OLAHRAGA MSSK (D) KMY KALI KE-51 TAHUN 2018

NAMA ACARA TEMPAT

Eng Jun Shen Lompat Kijang (2L) Johan

Chai Jia Sin 1500m (2P) Gangsa

Jasmine Lee 3000m (Terbuka Ke-5
Perempuan)

KEJOHANAN SUKAN OLAHRAGA MSSK KALI KE-59 TAHUN 2018

NAMA ACARA TEMPAT
Eng Jun Shen Emas
4x400m (2L)
Lompat Kijang (2L) Ke-4

PENCAPAIAN KELAB OLAHRAGA PADA

TAHUN 2019 KEJOHANAN SUKAN OLAHRAGA MSSK (D) KMY
TAHUN 2019

KEJOHANAN MERENTAS DESA MSSK 2019 NAMA ACARA TEMPAT
Lompat Tinggi (2P) Emas
NAMA KATEGORI TEMPAT Lew Xuan Yee Lompat Kijang (1L) Gangsa
Jasmine Lee 18P Ke-13 Eng Jun Shen Lompat Kijang (1P) Gangsa
Teh Kah Yin

KEJOHANAN MERENTAS DESA MSSK (D) KMY TAHUN 2019

NAMA KATEGORI TEMPAT
Song Wen Yang 18L Ke-25
Jasmine Lee 18P Ke-6
Cheng Jing Han 18P Ke-7
Tan Yi Xi 18P Ke-10
Lim Qi Han 18P Ke-12
Chua Pei Xuan 18P Ke-24
Ashley Chin Wei Li 18P Ke-27
Kor Jia Xuan 15L Ke-28
Lee Yun Hui 15P Ke-6
Heng Shun Joy 15P Ke-8
Lew Xuan Rui 15P Ke-11
Chai Jia Sin 15P Ke-13
Angeline Yeoh Han Yi 15P Ke-17

PENCAPAIAN KELAB OLAHRAGA PADA
TAHUN 2020

KEJOHANAN SUKAN OLAHRAGA MSSK (D) KMY TAHUN 2020

NAMA ACARA TEMPAT
Lew Xuan Yee Lompat Tinggi (2P) Emas
Eng Jun Shen Lompat Kijang (1L) Emas

KEJOHANAN BALAPAN & PADANG MSSD KMY TAHUN 2020

NAMA ACARA TEMPAT
Lew Xuan Yee Lompat Tinggi (2P) Emas
Eng Jun Shen Lompat Kijang (1L) Emas
Teh Kah Yin Lompat Tinggi (1P) Gangsa

2018 2019

GAMBAR-
GAMBAR
2019 AKTIVITI

Usain Bolt Usain St Leo Bolt, ( born 21 August 1986) is a Jamaican retired sprinter, 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 the Year, Track & Field Athlete of the
Year, BBC Overseas Sports Personality of the Year (three times) and Laureus World

Sportsman of the Year (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.

Mo Farah 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 the Year award and the British Athletics Writers Association British
Athlete of the Year 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
New Year 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.



WHAT ARE THE HEALTH BENEFITS OF EXERCISE ?

•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.

•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.

•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.

•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.

•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.

•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.

•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.

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

•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.

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

•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.

•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.