Current address : NO.Block C-308,Taman Kolej Perdana,31900
Kampar, Perak.
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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 present with a remark:
a. Medical Certificate (MC) b. Represent TAR University College for external events c. Death of IMMEDIATE family member
2. Students who are absent with the reasons below will not be considered present:
a. Involvement in club/societies/school activities b. Personal matters
Skill tests
1. Water threading (10%) assessment based on
i. Ability to stay floating upright position with head tilted above water level ii. Ability to pivot vertically towards the left and right iii. Stability of sculling motion (inwards & outwards) iv. Stability of threading motion (inwards & outwards) v. Synchronisation of sculling and threading motion vi. Ability to thread at least 8 seconds
2. Breaststroke (15%) & Front crawl (15%) swim assessment based on
i. Initial gliding posture ii. Kicking motion (standby, execution, recovery) iii. Pulling motion (standby, execution, recovery) iv. Proper breathing technique v. Synchronisation of kicking & pulling motion vi. Ability to swim for at least 4 strokes
Rules and Regulations of Swimming Pool & Water Safety
|1. No Running or Rough Play |
|Running on the swimming pool deck can be dangerous since it can often be slippery from swimmers constantly entering and exiting the water. |
|Rough play is also not allowed, as it is dangerous to the participants and to other pool patrons. |
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|2. Wear Proper Swimming Attire |
|Proper swimming attire generally means a modest, comfortable swimsuit for men, women and children. Street clothes are not permitted. While |
|some people are modest and would like to swim in loose fitting T-shirts, this is not encouraged, but you may be permitted at your swimming |
|pool. |
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|3. Shower Before Entering the Water |
|While swimming pool management and lifeguards check and regularly adjust chemical levels in the pool, which maintain safe, clean water, it |
|helps for swimmers to shower before entering the pool. We use hair products, lotions and oils, and it is better if we remove as much of those |
|products before swimming to keep the pool as clean as possible, for as long as possible. |
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|4. No Gum Chewing |
|Chewing gum while swimming is more dangerous than people consider. While swimming and splashing with friends, a piece of gum can be lodged in |
|the swimmer's throat, blocking breathing. |
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|5. Young Children and Non-Swimmers Should Remain with Responsible Adult |
|The age limit varies wherein a young person must be accompanied by a parent or guardian, but a safe range would be between five and eight |
|years and under, depending on the pool's policies, as well as the child's behavior, swimming ability and comfort level. Non-swimmers should |
|not swim alone, or they should remain in the shallow end and near a lifeguard. |
|6. No Prolonged Underwater Swimming |
|In order for the lifeguard to watch and assure patrons' safety in the swimming pool, they must be able to see them. While underwater swimming |
|can be fun and feel adventurous, it creates a hazard for the swimmer and uncertainty for lifeguards. |
(Not more than 150 words)
Current Issues
|Natalie Coughlin has thought about quitting, about getting on with the rest of her life. |
|Those thoughts usually occur after the Olympics, when she has pushed herself to the brink in training and cannot bring herself to swim even |
|one more stroke. |
|But after a few months of reflecting, her love for the sport returned. |
|“I love working out,” Coughlin said during a recent meet in Charlotte, N.C. “I love the process. I would be doing this anyway. I would just |
|have to balance a real job on top of it if I retired. Why do that when I can just do this full time?” |
|Coughlin, 32, knows she is in the twilight of a brilliant swimming career. But she is making a run at her fourth Olympics and the chance to |
|become the most decorated female athlete in United States history. |
|Her commitment is impressive to an almost entirely younger group of competitors. |
|“I know how hard it is for me at 28,” said Jessica Hardy, who won two medals at the London Games in 2012. “It can’t be easy for her.” |
|With a dozen medals in her trophy case, Coughlin really has nothing left to prove. |
|But one more trip to the podium in Rio de Janeiro would put her at the top of the list, breaking a tie with Dara Torres and Jenny Thompson. |
|Torres was the oldest female swimmer to compete at an Olympics when she swam in Beijing at age 41, and she brought home three silver medals. |
|“As you get older, it really gives you perspective on how special this is, how finite this is,” Coughlin said. “It’s way more enjoyable now. |
|I’ve already won 12 medals. I don’t need any more medals to validate myself. It’s fun. I’m really enjoying this.” |
|Coughlin was once America’s most dominant and versatile female swimmer, often mentioned in the same breath with Michael Phelps. She ranked |
|among the world’s best in three strokes: backstroke, freestyle and butterfly. She won five medals at the 2004 Athens Olympics, and six more at|
|the Beijing Games four years later. |
|Not that it was an entirely enjoyable ride. “My younger self, I was angry,” Coughlin said. “I was so competitive. I’m still crazy competitive,|
|but I know where swimming fits in my life. It’s not my life. It’s what I do.” |
|Her career appeared to be winding down at London, the torch passing to a new generation of female stars led by Missy Franklin. Coughlin failed|
|to qualify for an individual event, making the United States team solely as a member of the 4x100-meter freestyle relay. Even then, she |
|competed only in the morning heat, receiving a bronze medal when the Americans finished third in the evening final. |
|Instead of fading into retirement, as many expected, Coughlin was determined to keep going. |
|“It wasn’t really a question of whether to continue to swim or not,” she said. “I just knew I needed a change, so I made those changes.” |
|Most notably, Coughlin went with a new coach. |
|For 12 years, she had worked with the Teri McKeever, the women’s coach at California, Berkley. With her career at a turning point, Coughlin |
|switched to the men’s coach at the Berkeley, Dave Durden, giving her a chance to work with the top male sprinters Nathan Adrian and Anthony |
|Ervin. |
|“It was tough,” Coughlin said about leaving McKeever, “but both of us were on the same page that I needed to do something different.” |
|Durden has been most impressed with Coughlin’s drive to improve, even if it’s something as simple as a kick set the team does on Friday |
|mornings. |
|“She’s the consummate professional in terms of getting to practice, her routine, how she moves through it, the thoughtfulness she places on |
|what she’s doing,” Durden said. |
|Looking to get more flexibility in her shoulders, Durden pushed Coughlin to resume competing in the 100 backstroke, an event she won in Athens|
|and Beijing. |
|“Chipping away, chipping away, chipping away,” Coughlin said, smiling. “Hopefully at the end, you have a sculpture.” |
|And maybe one more Olympic medal. |
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|Write your personal opinion regarding the issue in not more than 150 words. |
|Many assumed Coughlin would quit swimming after London 2012. She didn't qualify for the U.S. team in the 100-meter backstroke, a race in which|
|she was the two-time defending Olympic champion, or any individual event. She made the roster as a relay swimmer and swam the 4x100-meter |
|freestyle in preliminary heats the first day of the Games, then wasn't tapped to race the evening finals, where the U.S. team finished third. |
|That bronze shared by six swimmers was Coughlin's 12th Olympic medal overall, tying her with Jenny Thompson and Dara Torres for most ever by |
|an American woman. |
|At the time, it read like a postscript. After all, Coughlin was almost 30. She was married. She had passions outside the pool and proven |
|dry-land marketability. What more could swimming offer a woman who already had everything? It was easy to imagine Coughlin executing a flip |
|turn and gliding comfortably into her next life. |
|Yet Coughlin, who will turn 33 in August, is still kicking. She re-upped for four years, switched coaches and set about tweaking her training |
|and technique. She has logged personal-best times in two events since London, including an American record in the 50-meter backstroke in June |
|at the Santa Clara stop of the Arena Pro Series. But her fortunes have been variable. A bout of severe food poisoning, of all things, helped |
|derail her bid to qualify for next month's world championships in Russia. She had to settle for the consolation prize of the Pan American |
|Games, where she will be the most prominent member of a U.S. swimming contingent that begins competition in Toronto on July 14. |
(Not more than 150 words)
Log Entry (1) – Individual Activity 1
|Date : 16 June 2015 Time : 5pm-7.30pm |
|Before I start my swimming, I had to do some simple warm up to avoid cramp during my swim. The main reason for me going for swimming is to |
|improve my stamina. Firstly, I swim 20 laps around 20 minutes at the pool. After that, I rest for 10 minutes, and drink some water and then I |
|will continue my swim for another 30 laps. |
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(Not more than 100 words)
Log Entry (2) – Individual Activity 2
|Date : 18 June 2015 Time : 5pm-7.30pm |
|I practiced front Breaststroke which is the first stroke that was taught by our trainer. I’m quite weak in Breaststroke because I’m still not |
|used to this stroke yet. In the end of the day I have finally perfected my Breaststroke. So I practiced more on this skill and train my speed |
|while swimming. |
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(Not more than 100 words)
Log Entry (3) – Individual Activity 3
|Date : 20 June 2015 Time : 5pm-7.30pm |
|I decided to train myself in freestyle kicking drills because I can train my leg to be more powerful and gain more stamina it’s is very |
|helpful for Freestyle, I will set 1 minute to reach a 50meter distance and I will do this for 10 sets, after I am done with kick I will do |
|front pulling drill. Because by doing front pulling drills I can train my triceps and my shoulder muscle it is very good for improving my |
|swimming skill because it gave me more power to swim. After that I will start my full freestyle swim. |
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|Date : 2 July 2015 Time : 8pm-10pm |
|In the night, I played volleyball at TARC College with my team member because there is a competition near so we need to train more but our |
|training is not easy because volleyball require a lot of hand power, leg power and stamina. So training volleyball can help me to stringent my|
|leg and hand power for swimming and it can help me to gain more stamina for my swimming too. |
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Log Entry (4) – Group Activity 1
(Not more than 100 words)
Log Entry (5) – Group Activity 2
|Date : 5 July 2015 Time : 5pm-7pm |
|I played badminton at TARC College with my team member because there is a competition near so we need to train more but our training is not |
|easy because badminton require a lot of hand power, leg power and stamina. So badminton training can help me to stringent my leg and hand |
|power for swimming and it can help me to gain more stamina for my swimming too. |
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My Personal Activity Log
|Date |Time |Activity |Goal |Confirmed by Staff / |
| | | | |Student |
|16th June 2015 |5pm-7.30pm |Swimming |Increase stamina | |
|18th June 2015 |5pm-7.30pm |Swimming |Improve skill | |
|20th June 2015 |6am-11am |Street Workout |Improve stamina and muscle | |
|2th July 2015 |8pm-10pm |Volleyball |Increase power and stamina | |
|5th July 2015 |5.30pm-7.30pm |Gym |Increase muscle | |
|9th July 2015 |5pm-7.30pm |Swimming |Improve breathing technique | |
|13th July 2015 |6am-11am |Street Workout |Improve stamina and muscle | |
Students are required to log their own learning time of not less than 14 hours (any activity related to skills and physical fitness)
Reflections
|What did I learn from this course? |
|From this course, I learned the basic swimming skills as an important life skill in our lives. There are also many rules and regulations that |
|I found out from this simple yet fun game throughout the whole course. Besides that, this swimming lesson is the process of learning to swim. |
|In most countries there is a definition of a number of swimming levels that is reached in the process of the curriculum. The respective |
|certificates of swimming tests are required for further training in aquatic abilities. Many countries have defined a minimum swimming level |
|that children should reach by the end of primary education, in most cases with the help of school swimming classes being part of the normal |
|curriculum. I have also learnt to be disciplined throughout the training enforced by either our trainer or myself. |
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|What should I do to further develop my soft skills and technical skills? |
|To further develop both of my soft and technical skills, I feel that I should do some basic skills practice for everyday. For example, early |
|in your workout, in the middle of your workout, or at the end of your workout (or any combination of the three!) do some specific technique |
|work to reinforce good swimming skills. Even a few strokes thinking about what you are doping with your hands, arms, elbows, shoulders, head, |
|body, hips, legs, knees, or feet can help you be a better swimmer. There are many drills you can do to stay tuned up, or to help you develop |
|better technique. I will always practice my skills and have swimming skills with my friends to maintain and improve technical skills. Besides,|
|for my soft skills, I would like to join the Swimming Club in my college to know more friends of the same interest. Among other benefits, swim|
|fins or flippers can help you achieve (artificially) a better body position and you will learn what that position feels like while moving. |
|Then, when the flippers are off, you can try to recreate that position by feel, since you will already have a better idea what it will feel |
|like when you get there. |
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|Comments : (by staff) |
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(Not more than 100 words)
Marking Rubrics
|Description |Competency Level |
| |1 |2 |3 |4 |5 |
| |Very Poor |Poor |Good |Very Good |Excellent |
|Attendance and | | | | | |
|Practice* |Attend less than 11 |Attend 11 sessions |Attend 12 sessions |Attend 13 sessions |Attend all sessions of |
|(20% - including 6 |sessions | | | |class (6 bonus marks will |
|bonus marks) | |(11) | | |be given) |
| |(0-10) | |(12) |(13) |(20) |
|Involvement |Sometimes chooses not to|Sometimes a satisfactory|A satisfactory group |A strong group member who |A true team member who |
|(10%) |participate and does not|group member who does |member who does most of |consistently does what is |contributes a lot of |
| |complete assigned tasks |what is required |what is required |required. Other group |effort, encourages and |
| | | | |members can count on this |supports the efforts of |
| | | | |person |others in the group |
| |(0-2) | | |(7-8) |(9-10) |
| | |(3-4) |(5-6) | | |
|Achievement in |Present for the |Participated in |Reached semifinals of | | |
|Competition |Co-Curriculum day |competition |competition |Runner-up of the |Champion of the competition|
|–Co-Curriculum Day** | | | |competition | |
|(10%) |(0-2) |(3-4) |(5-6) | |(9-10) |
| | | | |(7-8) | |
|Log Book Report |The report does not |The report explains some|The report explains most |The report explains all of |The report explains all the|
|(20%) |refer to the purpose of |of the purpose of the |of the purpose of the |the key purpose of the |key purpose of the practice|
| |the practice. Some |practice but missed key |practice. All points are |practice. All points are |and point out less obvious |
| |points are not present, |purposes. Most points |present, but are either |present, in order, and |one as well. All points are|
| |nor are they together or|are present, but they |not together or in order |together |present, in order, and |
| |in order |are not together or in | | |together |
| | |order | | | |
| | |(5-8) | | | |
| |(0-4) | | | |(17-20) |
| | | |(9-12) |(13-16) | |
|Water threading |Able to thread with poor|Able to thread with |Able to thread with |Able to thread with good |Able to thread with |
|(10%) |limbs coordination |average limbs |correct limbs coordination|limbs coordination |excellent limbs |
| | |coordination | | |coordination |
| |(1-2) |(3-4) |(5-6) |(7-8) | |
| | | | | |(9-10) |
|Breaststroke swim |Able to swim with poor |Able to swim with |Able to swim with correct |Able to swim with good |Able to swim with excellent|
|(15%) |techniques |average technique |technique |technique |technique |
| |(1-3) |(4-6) | | |(13-15) |
| | | |(7-9) |(10-12) | |
|Front crawl swim (15%)|Able to swim with poor |Able to swim with |Able to swim with correct |Able to swim with good |Able to swim with excellent|
| |techniques |average technique |technique |technique |technique |
| |(1-3) |(4-6) | | |(13-15) |
| | | |(7-9) |(10-12) | |
*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.
