Opening(3.00-3.

10)

What's up, everyone? It's your friendly fitness fanatic here, (Your Name) ready to bring you
the hottest and most exciting fitness and sports event of the season! Today, we're going to
immerse ourselves in the world of sweat, determination, and all things fitness.

Whether you are a devoted fan, a casual observer, or someone who has never experienced
[sport] before, we guarantee you an exhilarating and unforgettable evening filled with high
energy and lots of enthusiasm. So, let's give them all a round of applause!

But remember, this event is not just about the sports fitness event. It's also about coming
together as a community, celebrating the joy of sports, and creating lasting memories. So,
let's make some noise, engage with each other, and create an electric atmosphere that will
inspire all of you guys to reach new heights!

For those of you who are new to the sport, get ready to be amazed at the skills, speed, and
agility that these facilitators will possess. We assure you, by the end of the event, you'll have
a newfound appreciation for the sport.

Organizer Speech(3.10-3.15)

Before all that, I will like to dedicate this time to our organizer.She has played a pivotal role
in orchestrating this remarkable event, bringing together brilliant minds and fostering a
platform for exchange and collaboration.

Their dedication, vision, and tireless efforts have culminated in an event that promises to
enlighten, inspire, and spark meaningful conversations. Now, it is only fitting that we invite
them to take the stage and grace us with their wisdom. With all the pleasure, I invite
Khairunnisa Zaharin, The Director and organizer of our Mega Health and Fitness Carnival.

Dean Speech(3.15-3.30)

Next, with immense pleasure that I stand before, I formally inviteAssoc. Prof. Dr. Rosmiza
Bt Mokhtar, the distinguished Dean of College of Continuing Education, University Tenaga
Nasional Kampus Putrajaya, to grace us with a thought-provoking and enlightening speech.

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2
Phase 1(3.30-4.00) (Estimated, if happen to)

To keep the excitement flowing throughout the event, we have some interactive segments that
will be lined up. So, keep an eye out for those exciting moments and make sure to participate!
Let's make this an event to remember and show the world that we are the most passionate and
energetic sports fans out there!

Without any further delay, let the games begin! Get ready to witness the thrill, the
determination, and the glory of sport this evening. We hope you have an amazing time, create
wonderful memories, and leave the event by feeling inspired and energized.

Now, let's hear it for the participants, let's raise the roof, and let's make this an event that will
go down in history! Thank you all for being here, and let's enjoy the event! So, grab your
workout gear, because we're about to get moving!

Now, before we crank up the intensity, it's essential to get those muscles warmed up and
ready for action. A proper warm-up helps prevent injuries and prepares your body for the
challenges ahead. I invited students from Physical Fitness to lead the warm up session. So,
let's get stretching!

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Announce the Rules and Format

Highlighted are the important parts

RULES AND REGULATIONS .

The following rules and regulations apply to all attendees and organizer's staff at all times
while in the venue area:

1. All participants have to get registered and present a valid form of identification.

2. The participants must adhere to the attire code for the event.

3. Any participant who appears to be under the influence of substances such as alcohol or
drugs will be prohibited immediately.

4. Spectators must adhere to an official code of conduct in order to be respectful and

equitable.

5. Any form of violence or aggressive behaviour towards other participants or officials will
result in immediate exclusion and possible legal action.

6. The attendees are not permitted to bring any kind of weapons or sharp objects onto event.

7. It is strictly forbidden to use foul language, slurs of racial discrimination, or derogatory

remarks.

8. Participants and spectators are not permitted to smoke on campus at all times.

9. Littering is prohibited for both participants and spectators. Please dispose of trash in trash
cans.

10. Participants are solely responsible for their own personal safety and must adhere to all
safety guidelines and instructions provided by event organizers and officials.

11. Participants must respect the sport's discipline integrity and refrain from engaging in any
kind of cheating or unsportsmanlike behaviour.

12. Any disagreements or concerns need to be reported to event officials, who will handle
them in accordance with the established rules and procedures.

13. The event organizers have the authority to implement any necessary changes or
modifications to the regulations and rules in order to ensure the event's safety and fairness.

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14. No item that could be used to disrupt the peace, threaten the safety of those in the crowd,
or cause damage to people or property, at the sole discretion of event staff.

15. The event is intended to be a pleasant and enjoyable event.

ATTIRE CODE.

All participants are required to wear sports apparel that is appropriate, modest, and not
conspicuous.

WHAT NOT TO BRING?

• NO glass bottles are allowed.

• NO flammable products or spray bottles.

• NO water guns or air guns.

• NO smoking, vaping, and electronic cigarettes on the campus and in the event area.

• NO knives or sharp objects.

• NO laser pointers.

• NO flags or totems with metal or wood pieces.

• NO projectiles or explosive materials.

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Engage the Audience(OPTIONAL)

[BILA SUNYI]

Before we dive into the action, let's remind ourselves why sports are more than just games
they're a showcase of dedication, teamwork, and human spirit. It's about creating an
atmosphere that unites us all in a shared experience.

[GROUP CHEERS]

Are you ready to unleash your energy? Let's channel the energy of the The Link COE into a
collective roar! On the count of three, let's hear your loudest cheers for your favourite teams
and athletes. One, two, three... ROAR!

[FITNESS ACTIVITIES]

It's time to get in on the action! We've got (activites names)

[SHARE ON SOCIAL MEDIA]

Please share this moment in your Instagram story, WhatsApp status or even the new
Telegram status. share your own favourite activities and connect with others who experienced
this journey. Tag your friends who couldn't make it, and let's show them what they missed
out on!

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Provide Commentary and Analysis Phase 2 (During the event started)(4.00-
6.00)

*During this period, emcee need to hype the crowd if mcm sendu

*You can use manglish and informal language

*The table below is an idea of what you should talk about and its OPTIONAL to use it,
if you have any idea in mind feel free to use it.

*The description below the table is a script for you to refer to

Idea to talk about Description

BMI Definition

 Body Mass Index, is a numerical value that is calculated

using a person's weight and height

 It is used as a simple method to assess whether an

individual has a healthy body weight in relation to their
height

 The BMI provides a general indication of whether a

person's weight is within a healthy range, but it does not
take into account other factors such as muscle mass, bone
density, age, sex, and distribution of fat.

 Therefore, while it can be a useful screening tool for

identifying potential weight-related health concerns, it
has limitations and may not accurately reflect an
individual's overall health status.

More idea:

 Ask each other about BMI

 Go to the booth and ask the instructor how BMI is

measure and calculate

Endurance Test Method used:

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 Ruffie Squad Test (RST)

Definition:

 also known as the Ruffier-Dickson Cardiorespiratory

Test

 a simple physical fitness test designed to assess an

individual's cardiovascular fitness level

 developed by French physician J.P. Ruffier and later

modified by Dickson

 provides a rough estimate of an individual's heart rate

recovery after a period of exercise and is often used as a
quick screening tool.

Fun Fact:

- RST is very popular screening tool in French military

-After science and technology advancement it no longer use

and replaced.

More idea:

 Ask other emcee/participant how many squats can you

do?

 Ask Instructor how it been done?

Flexibilty Test Method:

Sit and reach

Flexibility Definition:

ability of your muscles and joints to move through a full

range of motion without causing discomfort or injury

Advantages:

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 -Maintaining good flexibility can improve posture, reduce the
risk of injury, and enhance athletic performance.

Fun Fact:

-Cats have a higher number of vertebrae in their spine

compared to humans, which contributes to their exceptional
agility and flexibility.

Humans typically have 24 vertebrae in their spine, while a

domestic cat can have around 53 to 54 vertebrae.

This increased number of vertebrae allows cats to twist, turn,

and bend their bodies in ways that seem almost impossible
for other animals.

Their flexibility is one of the reasons why cats can

effortlessly squeeze through tight spaces and land on their
feet after falling.

Other Ideas:

 Sit and reach remind the emcee of Ujian Segak in

school days. Tell about your experince/ Your best
reach.

 Ask the booth instructor who had the best reach

among the participant currently?

 Interview the participant with the best reach and ask

them if they a gymnast athlete(joke).

Strength Training Method:

-2 different booth, curl up and push up

Curl Up:

-Like sit up

-Build core strength

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 -Maintaining spine healthiness

-Popular exercise to make 6-pack

Push Up:

-Very popular exercise worldwide

-Build shoulder, chest and tricep muscle

-Have different variation, diamond and wide push-up focus

on chest, pike push-up focus on shoulder

Fun Fact:

study conducted by researchers at the Harvard T.H. Chan

School of Public Health found that men who can perform
more than 40 push-ups in a row have a significantly lower
risk of heart disease compared to those who can do fewer

More Idea:

-Ask about personal push-up record?

-Ask about favourite push up? And why?(This question can

be ask to participant that look like they workout)

Agility Test Definition:

study conducted by researchers at the Harvard T.H. Chan

School of Public Health found that men who can perform
more than 40 push-ups in a row have a significantly lower
risk of heart disease compared to those who can do fewer

Method:

-obstacle running

-For the agility there will be a lot of turn and twist, and also it
will test your explosive power, body balance and your ability
to change direction

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 More Ideas:

Speed Test Definition:

- how quickly a distance can be reached by an individual

Method:

-30m sprint

Objective:

the objective the speed test is to examine the acceleration,

maximum running speed, and runner’s linear
speed capabilities.

Fun Fact:Our national 100-m Sprint record is currently hold

by Muhd Azeem Fahmi with 10.09 seconds on 22 August
2022 beating former record 10.18 seconds by Khairul Hafiz
Jantan.

Balance Test Definition:

- A test to check if you have body balance problem

Method:

-stork-balance drills

-simple test

-you stand on a mat with your dominant leg for as long as you
can

More Ideas:

-Ask how long can you do the stork-balance drill.

Coordination Test Definition:

- eye-body coordination to test your motor skill, focus and

perception skill to coordinate between eye and hand.

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 Method:

-eye-hand shuttle juggling

-juggle shuttle from right hand to left hand repetitively for 2

minutes

More Ideas:

- Very good test for badminton, pingpong and baseball player

because they mostly use eye-hand coordination.

-Ask if there is badminton player they and ask if the test helps
them improve.

Power Booth Definition:

- the ability to exert maximum muscular contraction instantly

in an explosive burst of movement

Method:

-Vertical jump test

-Test you leg muscle explosive power

-Reach maximum jumping height

More Idea:

- Ask a basketball player or volleyball player what their best

jump

-Ask a tall people

-Ask the booth instructor what can exercise we do to test the

power of an individual

Reaction Time Definition:

-time it takes for a person to react to a specific stimulus after

it is presented to them

Method:

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 -the stimulus can be anything that requires a response, such as
a starting gun in a race, a ball being thrown towards a player,
a traffic light turning green, or even a sudden loud noise. In
this case, it will we your ability to catch the ruler with your
hand

Fun Fact

- Formula 1 racer and Professional Game Player also had

their own reaction test that is a routine before a match to
improve their reaction time in the tournament.

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BOOTH SECTION

So, as you can see here guys the we have 11 diifferent booth or checkpoint that you must
complete first before you get the scorun. There are booth that take your BMI measurement,
booth that test your endurance, speed and agilty, flexibility test, strength test and also your
body balance.

Without futher ado, let’s get through what does each and every booth do.

BMI BOOTH

First lets take look at the BMI booth . BMI, or Body Mass Index, is a numerical value that is
calculated using a person's weight and height. It is used as a simple and commonly accepted
method to assess whether an individual has a healthy body weight in relation to their height.
The resulting value is expressed in kg/m². Based on this value, individuals are often
categorized into different BMI ranges, each of which corresponds to a general assessment of
their weight status.

The BMI provides a general indication of whether a person's weight is within a healthy range,
but it does not take into account other factors such as muscle mass, bone density, age, sex,
and distribution of fat. Therefore, while it can be a useful screening tool for identifying
potential weight-related health concerns, it has limitations and may not accurately reflect an
individual's overall health status.

Fun Fact about BMI(Optional):

The concept of BMI was not originally developed as a tool for assessing individual body
weight. It was actually created by the Belgian mathematician and statistician Adolphe
Quetelet in the early 19th century as a way to study population health and develop a statistical
measure of the "average man."

Quetelet's intention was to create a simple and standardized way to compare the physical
characteristics of different populations. He developed the Quetelet Index, which is essentially
what we now know as BMI. It was meant to be a tool for analyzing population-level data
rather than a personalized measure of health or fitness.

Over time, however, BMI gained popularity as a way to assess individual weight status and
potential health risks. Despite its limitations, it remains one of the most widely used tools for

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this purpose around the world. It's interesting how a mathematical concept developed for
statistical purposes evolved into a common method for evaluating personal health.

ENDURANCE TEST BOOTH

Next we have endurance test, that test your cardiovascular level or in short, stamina. In this
case the endurance booth use The ruffier Squat Test that originate in France.

The Ruffier Squat Test, also known as the Ruffier-Dickson Cardiorespiratory Test, is a
simple physical fitness test designed to assess an individual's cardiovascular fitness level. It
was developed by French physician J.P. Ruffier and later modified by Dickson. The test
provides a rough estimate of an individual's heart rate recovery after a period of exercise and
is often used as a quick screening tool.

Here's how the Ruffier Squat Test is performed:

Initial Resting Heart Rate (R1): Measure the person's resting heart rate by counting their
pulse for one minute while they are at rest.

Squat Exercise: The person performs 30 squats within 45 seconds.

Immediate Recovery Heart Rate (R2): After completing the squats, measure the person's
heart rate immediately for one minute.

Delayed Recovery Heart Rate (R3): Measure the person's heart rate again after a two-minute
recovery period.

The Ruffier Squat Test calculates a simple index by adding the three heart rates (R1 + R2 +
R3) and then subtracting 200. The formula is:

Ruffier Index = (R1 + R2 + R3) - 200

The resulting index provides an indication of the person's cardiovascular fitness level. A
lower Ruffier Index suggests better cardiovascular fitness, while a higher index indicates a
potential need for improvement.

Here's a fun fact about the Ruffier Squat Test:

The Ruffier Squat Test gained popularity as a simple fitness assessment tool in the mid-20th
century, especially in schools and military settings where a quick and easy method to assess
cardiovascular fitness was needed. Its simplicity and the fact that it didn't require specialized

15
equipment made it a convenient option for assessing a large number of individuals.However,
as exercise science and fitness assessment methods evolved, more accurate and
comprehensive tests were developed to evaluate cardiovascular fitness

FLEXIBILITY TEST BOOTH

Then we move the next booth which is flexibility test booth. This one I think most of us is
familiar with. It is sit and reach test which that I think most of our local students had
experience in primary and high school when doing UJIAN SEGAK. But during that time we
may not know that it is actually is trying to test our flexibility.Then, lets take a look at what is
flexibility and how this test assessing our flexibility.

Flexibility, in the context of health and fitness, refers to the ability of your muscles and joints
to move through a full range of motion without causing discomfort or injury. It is an essential
component of overall fitness and is often associated with activities like stretching, yoga, and
Pilates. Maintaining good flexibility can improve posture, reduce the risk of injury, and
enhance athletic performance. Regular stretching exercises can help increase flexibility by
elongating muscles and improving joint mobility. In order to measure flexibility in a person,
the sit and reach test will be used. Sit and reach activity are able to test the flexibility of the
lower extremities particularly the hamstring. Tester should reach as far as possible without
bending the hamstring. Sit and reach bench are used as the measurement tool. However, v sit
and reach are used as an alternative without the measurement tool.

The sit and reach function is:

1. To assess hamstring and lower back flexibility:

The test provides a quantitative measure of how well the individual can flex their hamstrings
and lower back, helping to identify any limitations or imbalances in these muscle groups.
2. To monitor flexibility changes over time:
Regularly conducting the sit and reach test allows individuals to track their progress and
improvements in flexibility over time through stretching and conditioning exercises
Of course! There's ar fun fact about flexibility:

Cats are known for their incredible flexibility, and a large part of this ability comes from their
unique skeletal structure. Cats have a higher number of vertebrae in their spine compared to
humans, which contributes to their exceptional agility and flexibility. Humans typically have
24 vertebrae in their spine, while a domestic cat can have around 53 to 54 vertebrae. This

16
increased number of vertebrae allows cats to twist, turn, and bend their bodies in ways that
seem almost impossible for other animals. Their flexibility is one of the reasons why cats can
effortlessly squeeze through tight spaces and land on their feet after falling.

STRENGTH TRAINING BOOTH

Next we move to Strength training. We have two type of test here to asses strength capability
which is curl up or sit up and push ups. I am really sure that both of the test is a really popular
test and fitness lover had these exercise in their routine.

Curl up is very good in building your core, strengthen your spine and also improve your
stability. It is also one of the exercise that build your abs muscle.

In the other hand, push up a very popular exercise world wide, an exercise that use body
weight and strengthen your chest, shoulder and triceps. Doing it for sometimes, you will feel
it in your abdomen. Also, it is one of the exercise that had many variation like knuckle
pushup, diamond pushup that focus on chest, pike pushup that focus on building shoulder
muscle and many more.

In fact, a study conducted by researchers at the Harvard T.H. Chan School of Public Health
found that men who can perform more than 40 push-ups in a row have a significantly lower
risk of heart disease compared to those who can do fewer. This suggests that push-ups can be
an indicator of cardiovascular fitness in addition to their role in building muscle.

AGILITY TEST BOOTH

Next, we have the agility test booth. Maybe, some of you realized that there are agility booth
and speed test booth and thought that both are the same. I mean logically in game or comic
that had character stats, there is either agility or speed stats but never both. So maybe what it
means pretty much the same. But in reality, there is a slight difference between it. Agility is
one’s ability to quickly shift the body to another direction with speed when reacting to a
stimulus.While speed how quickly you can reach a certain distance. So for the agility there
will be a lot of turn and twist, and also it will test your explosive power, body balance and
your ability to change direction.

There is no fun fact this time, but if you are an athlete this a right time to test your agility
because most of field sport need a good agility to make your reaction time better and increase
your performance.

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SPEED TEST BOOTH
After agility lets move to its brother, speed test. For the speed test it pretty direct, as I said
before it test how quickly you can reach a certain distance. The objective the speed test is to
examine the acceleration, maximum running speed, and runner’s linear speed capabilities.
For the ex-sprinters this is also your chance to see your performance now. Also this is also
chance to race your friends and see who is faster haahaha.

Our national 100-m Sprint record is currently hold by Muhd Azeem Fahmi with 10.09
seconds on 22 August 2022 beating former record 10.18 seconds by Khairul Hafiz Jantan.

BALANCE TEST BOOTH

Next we move to balance test booth. From what I see here the balance booth is using a quite
simple test to check your balance which is stork-balance drills. It is straightforward but
effective test where you stand on the mat with your dominant leg and hold that position as
long as possible. To me, it is importance to train your stability because in our daily life
balance is something that we need even in other aspect. By training balance we can prevent
from slipping and injured, and be more focus.

For people that practice martial arts, balance is one of the fundamental things to strengthen
your core and basic to your movements and technique.

COORDINATION BOOTH

Moving to the last 3 booth, we have the coordination booth where you test your coordination.
I see they are using shuttlecock there at it looks like juggling to me. So the objective for this
test is to examine your eye-hand coordination. It suit sports like badminton, tennis, and rugby
where you use your hand and eye to catch and hit a target.

POWER BOOTH

Next we have power booth, where you test your power, specifically leg power. It is tested by
doing horizontal jump and measuring your jump height. Basketball and volleyball athlete
sure will like to measure their leg explosive power. Having a strong leg also good for our
daily lives especially as a student, I mean who doesn’t want a strong legs? Strong legs also
means that you have a good stamina.

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REACTION TIME TEST BOOTH

The last one is reaction time test, to test your reaction time or reflex. Reaction time refers to
the time it takes for a person to react to a specific stimulus after it is presented to them. The
stimulus can be anything that requires a response, such as a starting gun in a race, a ball being
thrown towards a player, a traffic light turning green, or even a sudden loud noise. In this
case, it will we your ability to catch the ruler with your hand. Having a good reflex is very
crucial for human especially if you are formula 1 racer or professional player because both
need an insane reflex at certain time. As for normal human, sometimes having a good reflex
is good to avoid danger

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Conduct Interviews and Interactions

Interview the first participant that have done all of the checkpoint.

Interview questions:

1. How do you feel after completing all of the checkpoint?

2. What is the best booth and give your reason.

3. Can you tell us a bit about yourself and your fitness journey?

4. What motivated you to participate in this fitness event?

5. How did you prepare for this event? What kind of training or workouts did you focus on?

6. What goals did you set for yourself regarding this event, and did you achieve them?

7. Were there any challenges you faced during your preparation? How did you overcome
them?

8. How did you feel before the event started? Any pre-event jitters or excitement?

9. Can you describe your experience during the event? What were the high points for you?

10.Were there any unexpected moments or obstacles during the event? How did you handle
them?

11.What strategies did you use to stay motivated and push through any difficult moments?

12.How did you feel as you crossed the finish line (or achieved your event goal)?

13.Did this event teach you anything new about yourself or your fitness abilities?

14.Were there any particular supporters, coaches, or fellow participants who played a
significant role in your journey?

15.How does completing this event impact your future fitness goals?

16.What advice would you give to someone considering participating in a similar fitness
event?

17.How do you plan to celebrate and recover after completing this event?

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Acknowledge Achievements and Closing

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