E-Bulletin Kelab Olahraga.

KELAB OLAHRAGA SMJK
SIN MIN

NAMA:ESTHER D’VIENNA JONG B25
SUBADRA A/P JEYAKUMAR B25
CLARICE NG XUAN HUI B25

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 A55 Hee Yu Yang S57 Liew Qian Ci A44 Lau Yin She S42
Dania Masyitah S51
Tai Alvin 30
Ethan Lim Yik Hern 24

Ketua Peralatan Wakil Tingkatan
Tang Chun Ping A55 T2 Evan Yeoh Jin Quan 29
T3 Eng Jun Aik 30
T4 Chew Yen Xian A45
T5 Mah Yi Rou S57

Penolong

2 Shawn Lee S44
Chang Che Shyan 26

HARI SUKAN 2018

3

KEJOHANAN MERENTAS DESA 2018
KELAB OLAHRAGA 2018

4

KEJOHANAN MERENTAS DESA 2019

5

HARI SUKAN 2019

6

HARI SUKAN
2019

7

HARI SUKAN
NEGARA 2019

8

Kelab Olahraga 2019

9

KEJOHANAN MERENTAS DESA 2020

10

KEJOHANAN OLAHRAGA KMY MSSD

11

HARI SUKAN 2020

12

13

TARIKH PERJUMPAAN GERKO KELAB OLAHRAGA 2020-2021

BI TARIKH AKTIVITI
L

1. 29-8-2020 Gerko Maya

-PiKeBM

-Tayangan video lompat tinggi dan lompat jauh

-Quiz

2. 10-10- Hari Sukan Negara
2020 -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

5. 10-4-2021 Gerko Maya Ke-4
-PiKeBM
-Senaman
-Tayangan video larian yang bermotivasi

14

-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

SEKOLAH MENENGAH JENIS KEBANGSAAN SIN MIN
KELAB OLAHRAGA

JADUAL AKTIVITI TAHUN 2020

Aktiviti Bulan Tempat Tindakan Catatan
Padang Sekolah PiKe BM
Latihan Ogos AJK dan Senaman
( Tarik Tali & Lompat Jauh) Astaka Guru Penasihat Tayangan video
Padang Sekolah lompat tinggi dan
Penilaian Gerko Sept AJK dan lompat jauh
Latihan Senamrobik Oktober Guru Penasihat
-
AJK dan
Guru Penasihat Hari Sukan Negara

15

AKTIVITI TAHUN 2021

Aktiviti Bulan Tempat Tindakan Catatan
Mini Merentas Desa Januari Padang Sekolah AJK dan
Padang Sekolah -
Mini Keju JADWAL hanan Februari Padang Sekolah Guru Penasihat
Olahraga *Gerko Maya Ke-2
Padang Sekolah AJK dan PIKeBM
(4x200m) Guru Penasihat
Tayangan video
Latihan Lari Pecut Mac AJK dan video triple-jump,
(100m & 200m) Guru Penasihat acara larian 1500m
dan rejam lembing
Frisbee / Dodgeball April AJK dan
Guru Penasihat *Gerko Maya Ke-3
Merentas Desa

*Gerko Maya Ke-4
&Ke-5
PIKeBM

Senaman
Tayangan video

larian 100 m.
Tayangan video
dokumentari atlet.

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

Pertandingan 4x100m Jun AJK dan *Gerko maya Ke-6
antara tingkatan Guru Penasihat
PiKeBM

Taklimat
Pertandingan E-

Bulletin

Mesyuarat Agung Tahunan Julai Dataran En Hui AJK dan -
Ogos Padang Sekolah Guru Penasihat -
Latihan
( Tarik Tali & Lompat Jauh) AJK dan
Guru Penasihat
16

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

AJK dan
Guru Penasihat

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 Gangsa
Jasmine Lee 1500m (2P) Ke-5
3000m (Terbuka

Perempuan)

KEJOHANAN SUKAN OLAHRAGA MSSK KALI KE-59 TAHUN 2018

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

PENCAPAIAN KELAB OLAHRAGA PADA TAHUN 2019

KEJOHANAN MERENTAS DESA MSSK 2019

NAMA KATEGORI TEMPAT
Jasmine Lee 18P Ke-13

17

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

KEJOHANAN SUKAN OLAHRAGA MSSK (D) KMY TAHUN 2019

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

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

18

GERKO MAYA 29/8/2020

19

Gerko Maya (10/10/2020)

20

21

Gerko Maya (20/02/2021)

22

Gerko Maya (10/04/2021)

23

Gerko Maya (24/04/2021)

24

25

USAIN BOLT

Usain St Leo Bolt,( born 21 August 1986) is aJamaican retired sprinter, widely considered to be the
greatest sprinter of all time.He is a world record holder in the100 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 the2008 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 mfalse 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.

26

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, afterLasse 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,
afterKenenisa 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 the2011
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, the2017 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 over5000 metres and10,000 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, theBritish 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 inBritish 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

27

Writers Association British Athlete of the Year award more than any other athlete, three times and six
times respectively. In 2017, Farah won theBBC Sports Personality of the Year. Farah was
appointedCommander 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.

28

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.

29

• 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.

HOW CAN I MAKE EXERCISE A PART OF MY REGULAR
ROUTINE?

• 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.

• 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.

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

• 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.

• 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.

30

SEKIAN TERIMA
KASIH

31

DISEDIAKAN OLEH:ESTHER D’VIENNA
JONG B25

SUBADRA A/P JEYAKUMAR B25
CLARICE NG XUAN HUI B25

32