Co-Cu Number:

Tuesday2.00-
400p.m.

LOG BOOK
CO-CURRICULUM FOR
GYM WORKOUT
SESSION 202105

Personal Information

Name : Yap Boon Jian

Student’s Reg. No : 20WBR08012

I.C No : 0000501-01-0689

Telephone No : 016-2799145

E-mail : yapbj-wb18@student.tarc.edu.my

Course Programme : RMK- Bachelor of degree in Marketing

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)

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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.

The important rules and regulations of gymnasium usage is that gym users must be properly
attired in standard workout clothes such as Tank tops, T-shirts, shorts, leotards with running
or cross training shoes while in exercise area. Users must wear bare enclosed sports shoes or
sneakers. Besides, gym users are expected to practice good hygiene and gym etiquette. For
example, all gym users must observe the instructions and safety precautions pertaining to the
use of the exercise equipment. For weights section, do not slam, drop, clang, or throw
dumbbells or free weights on the floor when you are finished. Users must not leave the device
lying around to avoid tripping over it. After the equipment is used, it should be replaced to the
original state and position. Also, pets and foods are not allowed inside the gymnasium.
Furthermore, Food and drinks (except for plain water) is not allowed at the workout area or
dance studio at any time. Moreover, smoking is not permitted anywhere on Gym premises.
The dumbbell and dumbbell lifter must stand 3 feet away from the mirror. Gym user bring
your own towel and wipe your sweat off the seats or machines that you have used.

(180 - 200 words)

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 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)

This article is about the 7 minutes of daily at-home workout and 7 days of challenges really
enough to lose fat and lose a few inches from your body parts? I think whether or not these
challenges can keep a healthy body shape depends on what kind of people can take these
challenges, like the regular exercisers and the infrequent exercisers. For a regular exerciser
who doesn't have 30 or 60 minutes for a full workout, a seven-minute workout is a short
amount of time to complete a full-body workout. This is because, this 7 minute workout
and 7 days of challenges can get a calorie- and fat-burning workout that also builds strong,
lean muscle. For my personal opinion, for someone who does not exercise regularly, just
doing 7 minutes of exercise and 7 days of challenges is not enough to keep them healthy
and
lose fat. This is because maintaining a healthy figure requires regular exercise combined
with a balanced diet, so just doing a 7-day challenge is not going to help us. Besides, for
non-exercisers who are untrained or overweight, they are at risk of injury and pain if they
do not use proper alignment and techniques.

(180 - 200 words)

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 III) My Personal Activity Log (30 marks)

Date Start & Duratio Activity Goal Confirmed by

End Time n Staff / Student

01/07/2 5:30 -7:30 2 Hours Gym workout Weight loss and Lim Wei Jing
021 p.m. burn body fat.
011- 33559818

03/07/2 6:00- 8:00 2 Hours Jogging Burn fats, build up Yap Wen Han
021 p.m. stamina and release
012-4482227
stress.

05/07/2 6:00- 8:00 2 Hours Aerobic dance Burn fats and lose Lim Wei Jing
021 p.m weight
011- 33559818

07/07/2 8:00- 2 Hours Gym workout Burn fats and build Yap Wen Han
021 10:00 p.m. up muscles.
012-4482227

09/07/2 6:00- 8:00 2 Hours Jogging Burn fats and build Kek Zi Ying
021 p.m. up stamina.
017-7966249

14/07/2 4:00- 6:00 2 Hours Gym workout Relax my mind and Yap Wen Han
021 p.m. build muscles.
012-448222

16/07/2 5:00- 7:00 2 Hours Jogging Burn fats, build up Kek Zi Ying
021 p.m. stamina and release
017-7966249
stress.

18/07/2 4:00- 6:00 2 Hours Aerobic dance Burn fats and lose Kek Zi Ying
021 p.m. weight.
017-7966249

19/07/2 6:00- 8:00 2 Hours Gym workout Burn fats and build Lim Wei Jing
up muscles.
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 021 p.m. 011- 33559818

23/07/2 5:00- 7:00 2 Hours Jogging Burn fats, build up Yap Wen Han
021 p.m. stamina and release
012-448222
stress.

25/07/2 6:00- 8:00 2 Hours Gym workout Burn fats and build Lim Wei Jing
021 p.m. up muscles.
011- 33559818

28/07/2 6:00- 8:00 2 Hours Aerobic dance Relax my mind and Kek Zi Ying
021 p.m. Burn fats
017-7966249

30/07/2 5:00- 7:00 2 Hours Jogging Burn fats, build up Kek Zi Ying
021 p.m. stamina and release
017-7966249
stress.

04/08/2 6:00- 8:00 2 Hours Gym workout Burn fats and build Yap Wen Han
021 p.m. up muscles.
012-448222

06/08/2 5:00- 7:00 2 Hours Jogging Burn fats and build Kek Zi Ying
021 p.m. up stamina.
017-7966249

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)

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 IV) Reflections (20 marks)

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

The lesson that I have learnt from this course is how to do a proper workout exercise. Besides
that, I have learned new workouts such as ‘dead bugs’, ‘bird dog’ and ‘Russian twist’.  I also
learn
that there are different exercise on every parts of our body such abdominal exercise and leg
exercise. Moreover, I gained a lot of knowledge about our muscles such as hands and legs
muscles. Furthermore, I get to learn on how to make my own barbell as well by using water
bottles filled up with water and cellophane tape together with a long stick. I also learn that
dumbbell can be used as water bottles as an alternative. On the other hand, gym workout
helps
me to ease my mind as well as burn fats. Other than that, I learn how to calculate my Body
Max
Index (BMI) too. Lastly, I also learn that they are simple workouts that we can do at home
during
this Enhanced Movement of Control Order period (EMCO).

What should I do to further develop my soft skills and technical skills? (10 marks)
The thing that I should do to further develop my soft skills and technical skills is I need to put
more effort doing and practice the workouts I have learned. Besides that, I will do more
exercise
such as jogging, gym and swimming to build up my stamina. Moreover, I will join more gym
classes for training in order to strengthen my workout skills. Furthermore, I will join more sports
activities held in the college in the future to make myself more active in sports. I will also
search
more videos on YouTube about new workouts that I have never do before. I will also go to gym
three days a week to keep fit and learn to use the equipment. I will do more research on the
muscles of our body parts in order to learn more about their functions as well. In order to train
myself to be more discipline, I will set a workout timetable. Then, I will watch more workout
videos to make fell motivated in doing those exercise.

Comments : (by staff)

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 ( )

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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
does not who does what of what is does what is lot of effort,
complete is required. required. required. Other and encourages
Involvement
assigned tasks. group members and supports
(10%)
can count on the efforts of
this person. others 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
Quarterfinalists
Co-Curriculum day competition the 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 key purpose of
For late submission, practice. Some of the practice the practice. All purpose of the the practice and
there will be a
reduction of absolute points are not but miss key points are practice. All point out less
marks from the mark’s present, nor are purposes. Most present, but are points are obvious one as
score submitted:
•Late 1 to 3 days after they together points are either not present, in well. All points
deadline of or in order present, but together or in order, and are present, in
submission: minus 10
marks;
they are order together order, and
•Late 4 to 7 days after together or in together
deadline of order
submission: minus 20
marks;
•Late more than 7 days (10 – 20) (21 – 40) (41 – 60) (81 – 100)
after deadline of
submission: 0 marks (61 – 80)
To be To be To be To be
To be explained
explained in explained in explained in explained in
Individual in the class
the class the class the class the class
Skills Test
(20%) (41-60)
(10-20) (21-40) (61-80) (81-100)

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

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

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

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