Olahraga

Olahraga
English E-majalah

JADUAL AKTIVITI TAHUN 2020

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

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

Aktiviti Bulan Tempat Tindakan Catatan
Mini Merentas Desa Januari Padang Sekolah AJK dan -
Februari Padang Sekolah
Mini Keju JADWAL hanan Olahraga Guru Penasihat *Gerko Maya Ke-2
(4x200m) Mac Padang Sekolah AJK dan PIKeBM

Latihan Lari Pecut Guru Penasihat Tayangan video video triple-jump,
(100m & 200m) acara larian 1500m dan rejam lembing
AJK dan
Frisbee / Dodgeball April Padang Sekolah Guru Penasihat *Gerko Maya Ke-3
Merentas Desa
Latihan Mei Padang Sekolah AJK dan
( Lompat Kijang & Lompat Tinggi) Jun Padang Sekolah Guru Penasihat *Gerko Maya Ke-4 &Ke-5
Pertandingan 4x100m antara tingkatan Julai Dataran En Hui PIKeBM
AJK dan Senaman
Mesyuarat Agung Tahunan Guru Penasihat
Tayangan video larian 100 m.
AJK dan Tayangan video dokumentari atlet.
Guru Penasihat
-
AJK dan *Gerko maya Ke-6
Guru Penasihat
PiKeBM
Taklimat Pertandingan E-Bulletin

-

Hari Sukan 2018

KEJOHANAN MERENTAS DESA 2019

Hari Sukan 2019

Hari Sukan 2020

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 Johan
Chai Jia Sin Lompat Kijang (2L) Gangsa
Jasmine Lee Ke-5
1500m (2P)

3000m (Terbuka
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 MERENTAS DESA MSSK 2019

NAMA KATEGORI TEMPAT
Jasmine Lee 18P Ke-13

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

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 important Motivated
An 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.

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.

Completed by:
TAN HONG KAI,
POEY WEI ZHE
LIM YUMING
(SMJK SIN MIN)