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LOG BOOK
CO-CURRICULUM
FOR AEROBICS DANCE
SEMESTER 2
SESSION 2012/2013
Personal Information
Name
: Ooi Kai Cheng
Students Reg. No
: 12WBD03763I.C No
: 940727-14-5850Telephone No
: 016-3967763E-mail
: [email protected]
: Diploma in Banking & FinanceCurrent address: 22, JLN PJU
10/13E, Saujana Damansara 47830 Petaling JayaPerformance
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 skills40%
Attendance
1. Students who are absent from the Co-curriculum course and
present a letter/proof of the reasons stated below will be
considered present with a remark:
a. Medical Certificate (MC)
b. Represent TAR College for external events
c. Death of IMMEDIATE family member2. Students who are absent
with the reasons below will not be considered present:
a. Involvement in club/societies/school activities
b. Personal mattersCourse Content/ Lesson Plan (to be given)Week
1 Introduction to Physical Activity
- Introduction to Aerobics dance
Week 2 Health & Wellness
Basic human anatomy and physiology.
Basic movement patterns and technique for doing movement.
Week 3 Body Posture
Basic steps
Week 4 Basic Structure of music and movement
Individual skills
Week 5 Revision
Individual skills test
Week 6 Introduction of low impact aerobics routine.
Grouping low impact aerobics routine
Week 7 Introduction of high impact aerobics routine.
Grouping high impact aerobics routine
Week 8 Introduction of steps aerobics routine.
Grouping step aerobics routine
Week 9 Enhanced choreography skills
Week 10 Revision
Grouping skills test
Week 11- Cardio phase as endurance training
Week 11- Competition
Rules and Regulations of Aerobics Dance
1. Bookings have to be made on prescribed form i.e. "Application
for
Use Of Aerobic/Dancing Room.
2. Proper exercise attire and footwear are required.Not street
shoes,
boots, sandals, bare feet or marking footwear are allowed
when
taking part in any physical activity or program.
3. Only class participants are allowed in the aerobics room
while class
in is session.
4. No gum, tobacco products, food, drinks are allowed inside the
room.
5. Each lesson should include a warm-up, stretching, aerobics,
and cool
down.
6. Report any accidents to the instructor immediately.
7. All furniture and equipment moved by prior arrangement is to
be
restored to their original position at the end of the period of
usage.
Current Development and Issues in SportsThe current issues in
sport I want to write about is first Malaysian woman win
an Olympics medal. She is Pandelela Rinong. Pandelela Rinong has
created
Malaysian diving history. The 19-year-old from Sarawak won a
bronze medal in
the womens 10m individual platform event at the Aquatics Centre.
Her hard
work, discipline and determination make her attain success in
such a highly
competitive international sporting event. This attitude should
us learn it and use it
in our life. Such a young age of her, she must make a lot of
effort on it. However,
the teenagers nowadays do not have a proper attitude. In
concusion, Pandelela
Rinong not only glory for the country, she is also bring a good
attitude and moral
value to us.
(Not more than 150 words)Log Entry (1)
Date : 17 Nov 2012 Time : 6.00 p.m.
Venue: House Courtyard
I am playing badminton with my sister at my house outdoor. We
always play
badminton in the evening. We play almost one and a half hour
then feel tired so we
back to home. And because of raining so we went back home
early.
(Not more than 100 words) Log Entry (2)
Date : 10 Nov 2012 Time : 11.00a.m.
Venue : My Friends condominium
Last Saturday, I was going to my friends condo. We swim in the
adult swimming
pool and also dabble in the children swimming pool. Because of
the weather, the
water is still cold. So, after 2 hours, we left the swimming
pool.
(Not more than 100 words)Log Entry (3)
Date : 18 Nov 2012 Time : 5.00p.m.
Venue : My house
I do exercise at my house in the evening and exercise with the
machine bicycle.
Normally, i will exercise about half an hour on the bicycle. The
benefit of this
bicycle is it can exersice both hand and leg. After exercise, my
body will feel pain
and tired. It also can let me sweat.
(No more than 100 words) Log Entry (4)
Date : 20 Nov 2012 Time : 8.00p.m.
Venue : My room
I do stretching exercise at my room twice a week. Stretching
exercise can help keep
fit and increase flexibility. In my secondary school, I was a
dancer so i nid to keep
my body flexible. Day by day, it become my habit.
(Not more than 100 words)Log Entry (5)
Date : 13 Nov 2012 Time : 5.00p.m.
Venue : Park nearby my house
I usually jogging at the park that nearby my house with my
family. I jog at there
almost half an hour. The park is very small and jog arround just
half an hour. After
I jog around the park then i will back home.
(Not more than 100 words)My Personal Activity Log
DateTimeActivityGoalConfirmed by Staff / Student
10/1111a.m.SwimmingSwim for one hour
13/115p.m.JoggingJog at least two round at the park
17/116p.m.Playing badmintonPlay two hours
18/115p.m.ExerciseDo at least half an hour
20/118p.m.StretchingDo stetching half an hour
Students are required to log their own learning time of not less
than 20 hours (any activity related to skills and physical
fitness)Reflections
What did I learn from this course?
After I join aerobic dance, I realized that it is not a easy
exercise for me. It is quite
tired if you continue doing a lot of steps. However, doing
aerobic dance have many
benefits. It can reduce your health risk like obesity, heart
disease and high blood
pressure. We should continue doing aerobic exercise to maintain
our body health.
But it still have fun on doing it. Keep enjoy doing aerobic
dance.
What should I do to further develop my soft skills and technical
skills?
I should focus on learning. Life is a continuous learning curve.
As with technical
skills, we must keep updating our managemrnt and communication
skills as well.
Moreover, i should practice leading skills. Leadership is simply
influening other
people. As such, leadership skills can be used by any people at
any level in the
organization.
Comments : (by staff)
( )Marking Rubrics
DescriptionCompetency Level
1
Very Poor2
Poor3
Good4
Very Good5
Excellent
Attendance and Practice*
(20%- including 6 bonus marks)Attend 10 sessions
Attend 11 sessions
Attend 12 sessions
Attend 13 sessions
Attend all sessions of class (6 bonus marks will be given)
Involvement
(10%)Sometimes chooses not to participate and does not complete
assigned tasks
Sometimes a satisfactory group member who does what is
required
A satisfactory group member who does most of what is
required
A strong group member who consistently does what is required.
Other group members can count on this person
A true team member who contributes a lot of effort, and
encourages and supports the efforts of others in the group
Achievement in Tournament Co-Curriculum Day**
(10%)Present for the Co-Curriculum day
Participated in competition
Reached semifinals of competition
Runner-up of the competition
Champion of the competition
Log Book Report
(20%)The report does not refer to the purpose of the practice.
Some points are not present, nor are they together or in order
The report explains some of the purpose of the practice but
missed key purposes. Most points are present, but they are not
together or in orderThe report explains most of the purpose of the
practice. All points are present, but are either not together or in
order
The report explains all of the key purpose of the practice. All
points are present, in order, and together
The report explains all the key purpose of the practice and
point out less obvious one as well. All points are present, in
order, and together
Skill test
(40%)To be explained in the classTo be explained in the classTo
be explained in the classTo be explained in the classTo be
explained in the class
**Attendance below 70% (present < 10 times), 1 mark will be
given for each attendance.
**Co-Curriculum day is compulsory for the students of the
class.
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