Co-Cu Number:

MPU24E2/3.2/008
888

LOG BOOK
CO-CURRICULUM FOR
GYM WORKOUT
SESSION 202005

Personal Information

Name : Chong Yit Shang

Student’s Reg. No : 20PVD01630

I.C No : 020921120807

Telephone No : 0168781330

E-mail : chongys-pv20@student.tarc.edu.my

Course Programme : DQS

Part Marks

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 I. Rules and Regulations (25 marks)
II. Current Development and Issues (25 marks)
III. My Personal Activity Log (30 marks)
IV. Reflections (20 marks)
TOTAL :

Performance Evaluation
Throughout the practical session, the performance of all the students who enroll in the co-
curriculum course will be evaluated through marks and graded. However, the grades will not
contribute to the GPA and CGPA.
Games/Sports & Cultural courses are evaluated based on the following:

i. Attendance 20%
ii. Log Book 20%
iii. Involvement 10%
iv. Achievement 10%
v. Technical skills 40%

Attendance
1. Students who are absent from the Co-curriculum course and present a letter/proof of the
reasons stated below will be considered absent with a remark:
a. Medical Certificate (MC)
b. Represent TAR University College for external events (RC)
c. Death of IMMEDIATE family member (DC)
d. Leave of absence approved by Faculty
e. Skip letter approved by Deputy Director of DSA or Branch Campus Head

2. Students who are absent with the reasons below will not be considered present:
a. Personal matters (PTPTN submission)

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 Course Content/ Lesson Plan

Lesson 1 Introduction of Rules & Regulations.

Introduction to Health & Wellness.

Lesson 2 Cardio Fitness & Flexibility Exercise

Lesson 3 Anatomy.
Core Strengthening Exercises.
Lesson 4 Introduction to Muscle Fitness Exercises
Demonstrating exercise with equipment
Lesson 5 Introduction to Exercise Programme
Demonstrating Exercise Programme
Lesson 6 Introduction to Group Exercise
Demonstrating Group Exercise
Lesson 7 Discussion and Practice of Group Exercise

Lesson 8 Individual Skills Test

Lesson 9 Group Exercise Presentation

Lesson 10 Description for Co-Curricular Day Activities

Group Fitness Activities: Practice & Feedback

Lesson 11 Preparations & Practise for Co-Curricular Day Activities

Co Curricular Day

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 I) Rules and Regulations (25 marks)

To abstract the important rules and regulations of gymnasium usage. (180 - 200 words)

1. Students are always to be dressed in appropriate sports attire . Appropriate sports shoes
are to be worn. Slippers/ sandals/ boots/ smart casual shoes/ shoes with spikes or protrusions
are not allowed.
2. All students are to bring a towel which is to be used to wipe the equipment after use.
3. No food and drinks are allowed at the workout area.
4. Smoking is strictly prohibited.
5. Students should use the cubicles provided to store their belongings. No personal belongings
are to be brought into the workout area. Storage of valuable items is at the student’s own risk.
The College is not responsible for any loss or damage.
6. Students are not allowed to take any equipment out of the gym. Such acts are deemed to be
acts of theft.
7. Students must treat the Gym equipment with care. Loaded bars must not be dropped onto
the floor. All portable gym equipment (such as weight plates, bar bells and dumbbells) must
be returned to their original positions after use.
8. A student who causes damage to the equipment willfully or due to an act of negligence shall
bear the cost of repairing or replacing the equipment.
9. Students are reminded to be considerate of other users. A user is allowed a maximum of 20
minutes at a station when there is another user waiting in line to use the equipment.

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 ( 233 words)

II) Current Development and Issues in Gym Workout (25 marks)

Choose an article on any (6 months to date) regarding health & fitness. Write your personal
opinion regarding the issue in 180 – 200 words & attach the issue. (newspaper / webpage
printout)

Why gym class was important? In my opinion, I think that having gym class was important
in our life. If students having gym class, they could learn valuable physical skills, set a
pattern for lifelong fitness and grew socially from our experiences. Gym classes provide
students with basic physical exercise. It is important for the physical well-being of children
who do not engage in physical activities outside of school. A good physical education class
will feature activities that raise the heart rate, increase the pulse rate and rev up metabolism.
According to the American Heart Association, gym classes can help teach children skills
that can help them be active their lives. The physical exercise also helps the mind, as
children will find they are able to think more clearly and are able to focus better in other
classes following a physical education period. Other than that, physical education will
improve student’s coordination and flexibility. Gym classes will provide variety of activities

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to improve student’s coordination and flexibility such as split and ball catching. According
to the National Association for Sport and Physical Education, the development of physical
skills provided by physical education increases the self-esteem of individuals.

( 197 words)

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 III) My Personal Activity Log (30 marks)

Date Start & Duration Activity Goal Confirmed by

End Time Staff / Student

4/7/20 5.15am – 3 hour 15 Cycling Increase muscle Eason

8.48am minutes strength

5/7/20 5.14pm- 1 hour 09 Jogging (treadmill) Build strong bones Eason

6.23pm minutes

11/7/20 5.30am – 3 hour 08 Cycling Increase body Eason

8.38am minutes flexibility

17/7/20 5.20am- 3 hour 20 Cycling Improve body Eason

8.40am minutes coordination

18/7/20 4.26pm- 1 hour 08 Jogging (treadmill) Strengthen muscles Eason

5.34pm minutes

19/7/20 4:46pm – 2 hour 14 Brisk walking (park) Improve stamina Eason

7:00pm minutes

25/7/20 5.12am- 3 hour 24 Cycling Increase Eason

8.36am minutes cardiovascular
fitness

1/8/20 5.17am- 3 hour 12 Cycling Decrease body fats Eason

8.29am minutes level

3/8/20 4.45pm- 1 hour 15 Jogging (treadmill) Lost some weight Eason

5.55pm minutes

8/8/20 5.19am- 2 hour 46 Cycling Decreased stress Eason

8.05am minutes levels.

9/8/20 4:35pm- 2 hour 19 Brisk walking (park) Relieve stress Eason

6.54pm minutes

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 11/8/20 4.55pm- 1 hour 15 Jogging (treadmill) Burn calories Eason
6.10pm minutes

Total Duration 28 hour 35

(hours) minutes

Students are required to log their own learning time of not less than 28 hours (any activity
related to skills and physical fitness)

Maximum heart rate (MHR): 210-17=193

Resting heart rate (RHR): 88bpm

Heart rate reserve (HRR): 193(MHR)-88(RHR)=105

Threshold Heart Rate (THR)= (0.85 x 105)+88=177.25

Figure 1 Cycling
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Figure 2Brisk walking (park)
Figure 3Jogging (Treadmill)

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 IV) Reflections (20 marks)

What did I learn from this course? (10 marks)

The think I learn from this course was included the importance of doing workout. After I joined this course I have
do one hour of workout per week. After I do workout. I felt that my body was so relax and during night time
I have a good night sleep. The next morning, after I wake up I felt so refreshing. Other than that I also learned
That how my every part of my body work example that i learned how my heart work.

What should I do to further develop my soft skills and technical skills? (10 marks)
The think that I should do to further develop my soft skills and technical skills included continuously practice
After this I will continue cycling on the public to practice at least once a week. Furthermore, gym is another way
To further develop my soft skills and technical skills. Going to gym can improve my stamina so I can cycle more
Further.

Comments : (by staff)

( )

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Marking Rubrics

Competency Level
Description
1 2 3 4 5
Very Poor Poor Good Very Good Excellent
Attendance and
Practice* Attend 10 Attend 11 Attend 12 Attend 13 Attend all
(*Must fulfill sessions sessions sessions sessions sessions of
80% class class
attendance
*MC more than
2 times ask to (60) (70) (80) (90) (100)
withdraw)
Sometimes Sometimes a A satisfactory A strong group A true team
chooses not to satisfactory group member member who member who
participate and group member who does most consistently contributes a lot
does not who does what of what is does what is of effort, and
Involvement complete is required. required. required. Other encourages and
(10%) assigned tasks. group members supports the
can count on efforts of others
this person. in the group.

(10 – 20) (21 – 40) (41 – 60) (61 – 80) (81 – 100)
Reach 2nd
Achievement in Present for the Participated in Semi-finalists Champion and
round or
Tournament – Co-Curriculum competition of the runner-up of the
Quarterfinalists
Co-Curriculum day competition competition
of competition
Day**
(10%) (40) (50) ( 70-80) (90 -100)
(60)
Log Book The report does The report The report The report The report
Report not refer to the explains some explains most of explains all of explains all the
(20%) purpose of the of the purpose the purpose of the key purpose key purpose of
For late submission, practice. Some of the practice the practice. All of the practice. the practice and
there will be a
reduction of absolute points are not but miss key points are All points are point out less
marks from the mark’s present, nor are purposes. Most present, but are present, in obvious one as
score submitted:
•Late 1 to 3 days after
they together or points are either not order, and well. All points
deadline of submission: in order present, but together or in together are present, in
minus 10 marks; they are order order, and
•Late 4 to 7 days after
deadline of submission: together or in together
minus 20 marks; order
•Late more than 7 days
after deadline of
submission: 0 marks (10 – 20) (21 – 40) (41 – 60) (61 – 80) (81 – 100)
To be explained To be explained To be explained To be explained To be explained
Individual Skills in the class in the class in the class in the class in the class
Test
(20%) (10-20) (21-40) (41-60) (61-80) (81-100)

To be explained To be explained To be explained To be explained To be explained

Group Exercise in the class in the class in the class in the class in the class
Presentation
(20%) (10-20) (21-40) (41-60) (61-80) (81-100)

*Attendance below 80% (present less than 12 times) fail the co-curriculum program.

**Co-Curriculum day is compulsory for all students of the class.

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