Co-Cu Number:

LOG BOOK
CO-CURRICULUM FOR
GYM WORKOUT
SESSION 202101

photo

Personal Information

Name : MOK ZHAO WEN

Student’s Reg. No : 20WVD05977

I.C No : 000722-08-1341

Telephone No : 010-390 8243

E-mail : mokzw-wv20@student.tarc.edu.my

Course Programme : Diploma in Real Estate Management

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)

2
 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

3
 I) Rules and Regulations (25 marks)

To abstract the important rules and regulations of gymnasium usage.

- The gym is for members use only. And, the membership is not transferable.
- Members cannot bring the guest back to gymnasium. Users may be checked Membership
verification.
- Members should consult their physicians to understand appropriate exercise methods. Any
exercise performed in the absence of the above circumstances is at the member’s own risk.
- Member should always wear appropriate sport clothing. Wear suitable sports shoes.
- All members should bring a towel, which can be used to wipe equipment after use.
- Eating and drinking are prohibited in the workout area. Smoking is strictly prohibited.
- Members must follow the instructions on the use of fitness equipment. You must always use
a weight lock when using a barbell.
- Members are not allowed to leave the gymnasium with any equipment. This type of
behaviour is considered theft.
- Members who intentionally or negligently cause equipment damage shall bear the cost of
repairing or replacing the equipment.
- Remind members to be considerate of other user. When another user is waiting in line to use
the device, a user can only stay at the station for a maximum of 20 minutes.
- Members do not speak loudly inside the gymnasium.
- Members must mute the mobile phones and pagers while on Gym.
- Unless an adult is present, no group or organizations are allowed to use the gym.
- Members should use the cubicles provided to store their belongings. Do not bring personal
belongings into the exercise area. The storage of valuables is at the member’s own risk. The
gymnasium is not responsible for any loss or damage.
- Members should use the fitness equipment carefully. It is forbidden to drop the loaded steel
bars onto the ground. After use, all portable fitness equipment must be restore to their
original positions.

(180 - 200 words)

4
 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)
Recently, a disease problem caused a sensation on the earth, and that is COVID-19 pandemic.
The COVID 19 pandemic is a large-scale health crisis on a global scale, and it is a pandemic
that has spread rapidly recently. Regarding the COVID-19 pandemic, my opinion is that I feel
very sad and empathize with the people, because the COVID-19 pandemic is a disease with
strong infection, influence and mortality. Furthermore, the statistics do not seem so strict,but
the total number of cases and the daily increase rate make the situation shocking. The
COVID-19 pandemic has affected the lives of almost everyone in the world. As far as I
know, the COVID-19 pandemic will attack and damage out body’s organs. The most
important thing is that they will affect our human lungs. Even after recovering in the future,
our lungs will become more fragile than before. As a person who exercise a lot, this has a
great impact on me, not to mention professional athletes or singers. Seriously, they will lose
their jobs, even if they continue to receive training, it will be very different from before.
During the period of COVID-19 pandemic, people are not allowed to go out. Family
members who have always worked or studied outside are required to return home to work or
study, so they will have more time to be with their families. However, during the COVID-19
pandemic, I also plan to do some exercises and fitness at home to improve physical fitness.
and soft skill. All things have their harmful and benefits, although the COVID-19 pandemic
is extremely bad news for all of us. Maybe this is a chance that God gives homesick people a
chance to go home and spend time with their family. Perhaps this will make many people
unemployed, and everything must go in a good direction. As the saying goes, when God
closes one door, he will open another window for you.

(180 - 200 words)

5
 III) My Personal Activity Log (30 marks)

Date Start & Duration Activity Goal Confirmed by

End Time Staff / Student

2.02. 12.00 p.m- 2 hours Gym workout & Leg Days Mok Zhao Kang
2021 2.30 p.m. 30 min Cycling 010-390 8243

6.02. 4.00 p.m.- 2 hours Climbing Mountain Legs & Breath Day Mok Zhao Kang
2021 6.00p.m. with Mountain Bike 010-390 8243

13.02. 8.00a.m.- 2 hours Cycling Leg Days Mok Zhao Kang

2021 10.30a.m. 30 min 010-390 8243

21.2. 11.00a.m.- 3 hours Badminton Improve badminton Mok Zhao Kang

2021 2.p.m. Training skill & physical 010-390 8243
fitness

23.2. 1 p.m. - 3 hours Volleyball Training Leg Day, Improve Mok Zhao Kang
2021 4.00 p.m. volley ball skill & 010-390 8243
vertical jump

25.2. 7.00p.m.- 3 hours Volleyball Training Leg & Hand Day, Mok Zhao Kang
2021 10.00p.m. Improve spiking 010-390 8243
skill

28.02. 11.00a.m.- 2 hours Badminton Improve badminton Mok Zhao Kang

2021 1.00p.m. Training skill 010-390 8243

4.3. 7.00p.m.- 3 hours Volleyball Training Leg Day, Improve Mok Zhao Kang
2021 10.00p.m. speed 010-390 8243

7.3. 11.00p.m.- 2 hours Badminton Hand Day, Improve Mok Zhao Kang
2021 1.30p.m. 30 min Training responsiveness 010-390 8243

11.3. 8.00p.m.- 2 hours Volleyball Training Leg & Hand Days, Mok Zhao Kang
2021
10.00p.m. Improve spike & 010-390 8243
jumping

6
14.3. 11.p.m.- 2 hours Badminton Improve technique Mok Zhao Kang
2021 1.00p.m. Training level 010-390 8243

14.3. 4.00p.m.- 2 hours Climbing Mountain Leg & Breath Days Mok Zhao Kang
2021 6.p.m. with Mountain Bike 010-390 8243

16.3. 3.00p.m.- 2 hours Volleyball Training Leg Days, Improve Mok Zhao Kang
2021 5.00p.m. speed & jumping 010-390 8243

16.3. 7.00p.m.- 2 hours Badminton Improve speed & Mok Zhao Kang
2021 9.00p.m. Training jumping 010- 390 8243

Total Duration 33 hours

(hours) 30 min

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

7
 IV) Reflections (20 marks)

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

I learned the anatomy and core strengthening exercise from this course. I have been interested in core
strengthening, so I learned a lot from it. And, human anatomy is the study of the structure and relationship
between body parts. Importance one, knowledge of anatomical structure of the body is basic to understanding
Musculoskeletal function and how both structure and function through exercise or disease. Furthermore, core
strengthening exercise can develop our core muscle, including abdominal muscles, back muscles and muscles
around the pelvis. However, have a strong core muscles can make it easier for us to perform many sports
activities. The core stabilizes our body, allowing to move in any direction and maintain proper balance. It
helps prevent falls and support our body. Therefore, having a core is good for everyone because it allows our
body to function normally. The abdomen is the only body part that is not supported and protected by the skeletal
system. And, having a stronger core muscle strength can reduce the risk of abdominal and spinal injuries. So
this is why core strength is important.

What should I do to further develop my soft skills and technical skills? (10 marks)
I will register a membership of Muscle Republic Gymnasium and Fitness Center. And, plan a monthly training
schedule for going to gym workout and fitness. Moreover, I will buy some magazine or book about improving
soft skill and technical skill. Furthermore, I will also ask other fitness coaches or professional fitness athletes
some question about soft skills and technical skills. Because of the epidemic, people can’t go out, so I will
search for some materials or videos about fitness, and participate in some online courses about fitness.

Comments : (by staff)

( )

8
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.