Co-Cu Number:

MPU34E2/4.1/010

LOG BOOK
CO-CURRICULUM FOR
GYM WORKOUT
SESSION 202105

Personal Information

Name : Teoh Hooi Mei

Student’s Reg. No : 21PBR07060

I.C No : 010418-07-0612

Telephone No : 011-5679 7626

E-mail : [email protected]

Course Programme : Bachelor of Business (Honours) Accounting and

Finance

Part Marks
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 :

1
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)
 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
I) Rules and Regulations (25 marks) (180 – 200 words)

To abstract the important rules and regulations of gymnasium usage.

 All gym users must be appropriately dressed in sports attire. Do not take off your T-
shirt when inside the gym area. Jeans, jacket, slippers, sandals and barefoot are not
allowed. This is because to protect yourself and other gym users when working out in
the gym, without proper attire the gym user might suffer from sprain because the
attire might not be flexible enough for the activities done in the gym.
 Towels are compulsory. Kindly use it to wipe off your sweat when using the gym
equipment. Gym users are not allowed to share towels. This is because it will ensure
the gym equipment and gym environment are clean and hygiene for a better gym
experience.
 Re-rack weight plates and dumbbells when done with your exercises. When using the
strength machines, control the movement and do not drop or clang weights. Do not
monopolize equipment. This is because it would prevent accidental injury to gym
users when gym equipment accident falls and injured a gym user because of
misplacement of gym equipment or sprain yourself because you release the gym
equipment too fast.

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

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

I am glad to see this news recently because it is evident that majority of Malaysians are
taking good care of themselves. We are not being pessimistic when we reach the old age. In this
article, it is surprisingly to see Malaysians already taken steps to age healthily. After reading
this, although I am still a youngster, I begin to realize that I should prioritize my well-being
instead of feeling afraid of being older. Instead, I should do the same like the respondents
from the survey who are making better nutrition choices and engage in more regular physical
activities. While growing older is inevitable, active steps can be taken to help us age
healthily. Besides, I agree that government and the community should collaborate to start
implementing preventive public health measures in order to raise public awareness about the
need to take steps towards healthy ageing early on in life. It is important since our country is
expected to become an ageing society by 2030 due to the Covid-19 outbreak. As a result, I
believe that Malaysia will become better if Malaysians are on the right track for healthy ageing.
( 190 words)
 III) My Personal Activity Log (30 marks)

Date Start & Durati Activity Goal Confirmed by Family

Member/ Student
End on
(Name & HP No)
Time
2/7/21 6pm-7pm 1 hour Stretching Reach toes  Not Teoh Hooi Teng
achieved
016-4862198

3/7/21 5pm- 1.5 Stretching Split  Not Teoh Chun Yeong

6.30pm hours achieved
016-5129040

4/7/21 7.15am- 30 Cardio  Achieved Teoh Chun Seong

7.45am minutes
016-4738833

7/7/21 7.10am- 30 Stretching Reach toes  Chin Fun Lan

7.40am minutes Achieved
016-4590972

10/7/2 7am-8am 1 hour Cardio  Achieved Teoh Hock Chuan

1
016-5700553

11/7/2 5.10pm- 1.5 Yoga Camel pose  Chin Fun Lan

1 6.40pm hours Achieved
016-4590972

12/7/2 7am- 1.5 Stretching Reach toes  Not Teoh Hock Chuan
1 8.30am hours achieved
016-5700553

13/7/2 4pm- 1.5 Cardio  Achieved Chin Fun Lan

1 5.30pm hours
016-4590972

15/7/2 5pm-7pm 2 hour Cardio  Achieved Teoh Chun Seong

1
016-4738833

16/7/2 6.50am- 1 hour Stretching Reach toes  Not Chin Fun Lan
1 7.50am achieved
016-4590972

20/7/2 7am- 1.5 Cardio  Achieved Chin Fun Lan

1 8.30am hours 016-4590972

21/7/2 5pm- 1.5 Stretching Split  Not Chin Fun Lan

1 6.30pm hours achieved
016-4590972

23/7/2 7am- 1.5 Yoga Mermaid pose  Chin Fun Lan

1 8.30am hours Achieved
016-4590972

24/7/2 5pm-7pm 2 hours Yoga Bow pose  Teoh Chun Seong

1 Achieved
016-4738833

25/7/2 7am- 30 Cardio  Achieved Teoh Chun Seong

1 7.30am minutes
016-4738833

29/7/2 7am-8am 1 hour Yoga Full wheel pose  Teoh Chun Yeong
1 Achieved
016-5129040

1/8/21 5pm-7pm 2 hours Cardio + Muscle Training  Not achieved Teoh Hock Chuan

016-5700553

2/8/21 7am- 1.5 Cardio  Achieved Teoh Chun Yeong

8.30am hours
016-5129040

5/8/21 7am- 30 Stretching Reach toes  Teoh Hooi Teng

7.30am minutes Achieved
016-4862198

7/8/21 7am-8am 1 hour Stretching Reach toes  Teoh Hooi Teng

Achieved
016-4862198

10/8/2 7am-8am 1 hour Yoga Wild thing  Teoh Chun Yeong

1 Achieved
016-5129040

Total Duration 30
(hours) hours
Students are required to log their own learning time of not less than 28 hours (any activity
related to skills and physical fitness)
 IV) Reflections (20 marks)

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

Throughout this course, I learned the importance of health and wellness and many specific terms related to gym
workout. I also learned the specific ways and technique to do workout properly. It is because if you do it in the
wrong way you might risk injuring yourself from spraining. Ms. Lim taught me to be patience because building
muscles are not something to be rushed, it takes determination and patience to build day by day. If I rushed, I
might increase the risk for injuring yourself and unable to perform further Gym workout. In conclusion, proper
techniques, patience and determination are important lessons that I learned in this course because it just like our
daily lives such as in the area of academic, we must be patience and never give up to achieve our goals.
Besides, I discovered my favourite exercise is yoga. It calms my mind and improve my flexibility.

What should I do to further develop my soft skills and technical skills? (10 marks)
I should further develop my soft skills and technical skills by finding my self-mentor because without a
proper mentor, I may be learning or doing things inefficiently. Thus, for my Gym technical skills, I may
seek a trainer to improve my knowledge in advance Gym workout in building my body muscles and the diet
that requires for such activities. In term of my soft skills, I may start teaching my siblings, friends and juniors
who have no experience in Gym, some basic Gym techniques I have learnt in this curriculum lesson. I
believe this would help strengthen my soft skills in leadership and communication skills.

Comments : (by staff)

( )
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 class
80% 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.