KELAB OLAHRAGA

Group one

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TEO WEI HOW ETHAN NG YAN QI KUAH WEI ZHE

MANAGE MEMBERS

Kelab olahraga

SUBTOPICS OF THE REPORT

1 23 4 5 6

CARTA ORGANISASI
KELAB OLAHRAGA

1 TAHUN 2020/2021

CARTA ORGANISASI KELAB
OLAHRAGA TAHUN 2020/2021

SEKOLAH MENENGAH JENIS KEBANGSAAN SIN MIN
KELAB OLAHRAGa

2 JADUAL AKTIVITI TAHUN 2020

Aktiviti Bulan Tempat Tindakan Catatan
Ogos
Latihan Padang Sekolah AJK dan PiKe BM
( Tarik Tali & Sept Guru Penasihat
Lompat Jauh) Oktober Senaman

Penilaian Gerko Tayangan video
lompat tinggi
Latihan Senamrobik
dan lompat jauh

Astaka AJK dan -
Padang Sekolah Guru Penasihat
Hari Sukan
AJK dan Negara
Guru Penasihat

SUB TOPIC Part 2

TARIKH PERJUMPAAN GERKO KELAB OLAHRAGA 2020-2021

BIL TARIKH AKTIVITI

1 29-8-2020 Gerko Maya 

-PiKeBM

-Tayangan video lompat tinggi dan lompat jauh

-Quiz

2 2 10-10-2020 Hari Sukan Negara

SUB TOPIC Part 2 -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 

-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

HARI SUKAN2018

3

GAMBAR AKTIVITI

Part 1

KEJOHANAN MERENTAS DESA

3 2019

GAMBAR AKTIVITI

Part 1

3 HARI SUKAN NEGAR2A019

GAMBAR AKTIVITI

Part 1

HARI SUKAN2019

3

GAMBAR AKTIVITI

Part 2

KEJOHANAN MERENTAS DESA2020

3

GAMBAR AKTIVITI

Part 2

GERKO MAYA 2020

4

SUB TOPIC Part 4

PENCAPAIAN KELAB OLAHRAGA PADA TAHUN 2018

KEJOHANAN MERENTAS DESA MSSK (D) KMY 2018

NAMA KATEGORI TEMPAT

5 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
4x400m (2L) Emas
Lompat Kijang (2L) Ke-4

PENCAPAIAN KELAB OLAHRAGA Part 1

PENCAPAIAN KELAB OLAHRAGA PADA TAHUN 2019

KEJOHANAN MERENTAS DESA MSSK 2019

NAMA KATEGORI TEMPAT
Jasmine Lee 18P Ke-13

5 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 Part 2

PENCAPAIAN KELAB OLAHRAGA PADA TAHUN 2020

KEJOHANAN SUKAN OLAHRAGA MSSK (D) KMY TAHUN 2020

5 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

PENCAPAIAN KELAB OLAHRAGA Part 3

6 Usain Bolt

ATHLETE Part 1 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 rst 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 rst 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 nished third in his last solo
100 m race, opted out of the 200 m, and pulled up in the 4×100 m relay nal.


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6 Mo Farah

ATHLETE Part 2 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 rst in history to defend both distance titles in both major global competitions – a feat
described as the 'quadruple-double'. Since nishing 2nd in the 10,000 metres at the 2011 World Championships in Athletics, Farah had an
unbroken streak of ten global nal 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 nal championship track race, when he nished second to Ethiopia's Muktar Edris in the 2017 5000 metres nal. In his nal
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 nal track race, the 2017 IAAF Diamond League 5000 metres

nal. His running style has been described as "bouncy" and tactical. which he has attempted to alter for a more ef cient and energy-saving
stride pattern, especially in the longer distances. Farah runs distance races tactically, a style which is aided by his quick sprint nish.
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.



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6 HOW TO STAY FIT AND HEALTHY ?

HOW TO SAY 1. Exercise Daily
HEALTHY Part 1
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 t 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 nd yourself breathing smoother when working out rather than

huf ng and puf ng for air. This is because you will have less food in your digestive system, which means more

energy is used toward your exercise.

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6 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 t body you've always
wanted.

HOW TO SAY
HEALTHY Part 2



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6 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 ow 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.

WHAT ARE THE HEALTH
BENEFITS OF EXERCISE Part 1




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6 WHAT ARE THE HEALTH BENEFITS OF EXERCISE ?

• 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.

WHAT ARE THE HEALTH
BENEFITS OF EXERCISE Part 2

6 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 of ce
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 tness

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.

HOW CAN I MAKE EXERCISE A PART
OF MY REGULAR ROUTINE Part 1

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Group members: Teo Wei How, Ethan Ng Yan Qi, Kuah Wei Zhe
Subject: Kelab Olahraga

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