RULES AND REGULATION OF JAVELIN

 Assalamualaikum and hye everyone. So today, we are going to discuss about the rules and regulation of the javelin. 

Knowledge of throwing techniques well help you emerge as a winner in a competition. You must also be aware with various rules of a match else you will earn a penalty even after your best throw. So here are some of the important rules.

• Holding the javelin must be done at the grip part and should always be maintained above the shoulder level.
• For valid throw, the javelin must lie before the specified zone and its tip should hit the ground.
• There is a special marking line on the runway within which the athlete needs to throw.
• The athlete should not leave the ground until the javelin lands on the ground.
• After the throwing action has been made, the thrower should not turn back towards the pointing direction, until it lands.
• The number of throws allowed per athlete is same as that of the discus throw.
• Once the competition has started, the athletes cannot use the perimeter for practise purpose.
• Using any device that may assist the thrower in throwing is strictly prohibited. For example, tapping of fingers are not allowed unless there is a wound.
• The throw will be considered as a foul in the following cases −
• Improper throw of the javelin in the attempt.
• Demarking of the line with any body part.
• Player going out of the marking line while throwing
• The tip of the javelin lies outside the edges of the landing sector.
• The time is increased to 1 minute if there are 2-3 number of competitors. In case only one competitor is left, time is increased to 2 minutes.

I hope u guys can understand. That's all from me. Thank you

 

WHAT IS JAVELIN THROW

 Assalamualaikum and good evening everyone, so today im going to talk about one of the sport which is javelin throw. So lets get started.

The javelin throw is a track and field event where the javelin, a spear about 2.5 m (8 ft 2 in) in length, is thrown. The javelin thrower gains momentum by running within a predetermined area. Javelin throwing is an event of both the men's decathlon and the women's heptathlon - Wikipedia

RULES AND REGULATIONS FOR THE DISCUS THROW

For every sport and game we must know the rules of the game, so here is the rules and regulations of the discus throw that we should know :

Rules Regarding Discus

Here are some of the important rules regarding discus −

• The discus can be made of any material such as wood but it must have a circular edge with a metallic rim.
• Inner construction can be both solid and holl
•  The cross section of the edge should be made in circular manner and it should have a radius of 6mm.
• All sides of the discus should be identical. They must be free from any type of sharp edges or irregularities.
• Finishing of the discus should be smooth.

Rules Regarding Cage

Here are some important rules regarding cage −

• The construction and the strength of the cage should be such that it can arrest a disc of around 2Kg coming at a speed of 25m/sec.
• There should be no threat of rebounding of the disc from the cage.
• The cage should have at least one side open. Therefore it is often recommended to construct it in a “U” shape.
• At the lowest pint the height of the netting point should be 4m.
• Synthetic and natural fiber is the idle material for the construction of the net. However, high tensile strength steel wire can also be used.

Rules Regarding Throw

Here are some important rules regarding throw −

•  The discus can only be thrown by an athlete when he or she will stand inside a circle which has a diameter of 2.5m.
• During the course of throw, the athletes are prohibited from touching the top of the rim. However, they can touch the inner part of the rim.
• An athlete cannot touch the ground beyond the circle.
• If the athlete leaves the circle before the landing of the disc on the ground, then it will be considered as a foul throw.
• In the Olympic matches, each athlete is given 8 chances to showcase their talents.
• There is particular boundary of landing of the disc. If the disc lands outside that zone then that throw is considered invalid.

 

WHAT IS DISCUS THROW

 Assalamualaikum and hello everyone, so today i am going to talk about discus throw. What is discus throw actually ? It is quite similar to shot put but have a little bit different. 

Discus throw, sport in athletics (track and field) in which a disk-shaped object, known as a discus, is thrown for distance. In modern competition the discus must be thrown from a circle 2.5 metres (8.2 feet) in diameter and fall within a 40° sector marked on the ground from the centre of the circle.

So here is the disk-shaped object as i mention above 

That's all from me. Thank you

RULES AND REGULATION FOR SHOT PUT

Hello again guys, so next i will proceed to the rules and regulation in shot put. It is very important to know the rules in order to play the shot put correctly. So lets started. 

The rules and regulations :

•       When the athlete’s name announced, they have 60 seconds to release the shot.

•       For safety, athlete can tape their fingers but no glove allow.

•       The shot should be place near the neck as it resting position and should remain over there throughout the motion.

•       The shot should be released above the height of shoulder by only one hand.

•       The athlete may touch the inside surface of the circle or the stop board, but must not touch the top and outside the stop board.

•       The shot should be thrown within the legal sector which is 34.92 degree of the throwing area.

•       Then, the athlete must exit the circle from the back only after the shot has landed.

 

                                                                                

WHAT IS SHOT PUT

 Hello guys and assalamualaikum. Hope you all are in good and healthy condition and take care of your health. since I have not written on my blog for a long time, today I will tell you about a game where school time used to be often held, especially in school tournament activities, namely shot put. Do you all still remember?

 

So this is a shot put image. For your information,  the shot put is a track and field event involving "putting" (pushing rather than throwing) a heavy spherical ball—the shot—as far as possible. The shot put competition for men has been a part of the modern Olympics since their revival in 1896, and women's competition began in 1948. 

WHAT IS HIGH JUMP ?

 Assalamualaikum and hello everyone, are you guys doing good ? I hope you guys are stay safe and take care of yourself. So today, what i'm going to share in my blog is about high jump. Sound interesting right ? so lets get started!

So this is the picure of high jump. Based on Wikipedia, the high jump is a track and field event in which competitors must jump unaided over a horizontal bar placed at measured heights without dislodging it. In its modern most practiced format, a bar is placed between two standards with a crash mat for landing. In the modern era, athletes run towards the bar and use the Fosbury Flop method of jumping, leaping head first with their back to the bar. Since ancient times, competitors have introduced increasingly effective techniques to arrive at the current form. High jump also have its own technique and drills in order to perform this high jump. 

I hope u guys can see how high jump is. Thank you

WHAT IS LONG JUMP ?

 Assalamualaikum everyone. For the previous post, i have tell about how to perform in long jump but i forgot to introduce about what is long jump actually. So today let me tell u guys what is long jump.

The long jump is a track and field event in which athletes combine speed, strength and agility in an attempt to leap as far as possible from a take off point. Along with the triple jump, the two events that measure jumping for distance as a group are referred to as the "horizontal jumps". This event has a history in the Ancient Olympic Games and has been a modern Olympic event for men since the first Olympics in 1896 and for women since 1948.

HOW TO PERFORM LONG JUMP ?

Assalamualaikum and hye everyone. It is a long day to not updating my blog, so here i am. Today i'm gonna share with u guys about how to perform long jump.

In order to perform long jump, we need to follow three technique with a proper way. The first technique is sail style. This technique is one of the most basic long jump technique. This allowed body to sail in air. Next, hang style. This hang technique work by lengthening the body to make it as efficiently long as possible. Lastly, hitch kick style. This technique counter tracts the athletes rotational velocity by cycling the arms and leg during the flight, and is also the most complex technique.

 There are also different phase in long jump. The first phase is approach. It’s often beneficial for the athlete to have routine leading into their approach for example rocker step, walk- in etc. Next, take off phase. You have to swing leg drives up, heel to butt, nee lifting to a 90 degree angle. Next is flight phase. This technique require arm should gradually drop and circulate back, upward, and over. Lastly, landing phase. The jumper’s arm should be overtop of the head.

WHAT IS HURDLE RACE

 Assalamualaikum and hello everyone, as usual i hope you guys are doing fine and always be safe, just stay at home if u do not have any important thing to do outside. So today, im gonna share with you guys about hurdle race. Let's get started.

Based on Wikipedia, there are sprint hurdle races and long hurdle races. The standard sprint hurdle race is 110 meters for men and 100 meters for women. Men and women run 400 meters in the standard long hurdle race. Each of these races is run over ten hurdles and they are all Olympic events.

Other distances are sometimes run, particularly indoors. The sprint hurdle race indoors is usually 60 meters for both men and women, although races 55 meters or 50 meters long are sometimes run. 

I hope you guys can explore more on google or youtube in order to how this hurdle is performed. Thank you!

DRILLS FOR SPRINTING SPEED

 Assalamualaikum and hai everyone, if u guys still remember last week that i gave some information about relay race so today im gonna share to u guys about some drills to build sprinting speed in order to perform the relay race very well. Let's get started! 😘

1. A - skips

This simple yet effective movement is great for priming the body for explosive movement. The Skip exaggerates that push-off force from the ground at the ball of the foot. When you do this drill, it's important to maintain dorsiflexion in your foot as you raise it to your opposite knee. Keep an erect torso and swing your hands in opposition to your legs. Begin by marching slowly, feeling out each portion of the drill. Once you have it down, proceed to the Skip.

2. Wall drills

This is another great drill to promote explosive movement. Like the A-Skip, the leg must come up at a 90-degree angle. The difference is that you are leaning forward. The power line spine, hip and leg alignment should be at a 45-degree angle. Hands should be placed firmly against the wall. Heels should be slightly off the ground, just enough to slide a piece of paper underneath. Engage your core the entire time, and don't allow your hips to slip back. Progression of the drill moves from a simple March through to a 4-count switch. Stay on the balls of your feet and maintain dorsiflexion of the foot.

3. Hurdle mobility drills

These drills serve as a great warm-up for both hurdlers and sprinters. My two favorite variations are the lead leg and the alternating leg. Both do an excellent job of opening up the hip flexors, which aids mobility. This is usually a bigger issue for female athletes, so I have my girls run through these drills every day. Another reason hurdle mobility drills are great for all athletes is that core stabilization is needed to execute the movements properly. Maintain an erect posture and lift your leg high to swing it over the hurdle. Your hips should not pivot. Go through the drill slowly at first. As you become more comfortable with the movement, pick up the pace.

There u go, i hope these 3 drills can help u to perform the relay race. U should do these drills for many times. Thank you!

WHAT IS RELAY RACE

Assalamualaikum everyone, i hope u guys are doing good and stay safe. So today, im gonna share something interesting which is relay race. Do u guys have been familiar with this sport ? It might be yes or no. So, let me share with u guys a little bit information about relay race.

There are two standard relay events in track and field the 4X100m relay and the 4X400m relay. 

The 4X400m relay finals are traditionally the finale of a track meet and is therefore often met with a very enthusiastic crowd, particularly if the last leg is a close race. 

A 4X400m relay generally starts in staggered lanes for the first leg; runners are then allowed to break into the first lane on the second leg after the first 200m, as long as they do not block with other runners. This is the point of the race when runners jostle for the best position and try not to get ‘boxed in’, or stuck between runners which makes overtaking later on very difficult. 

The race organiser then lines up the runners of the third leg; the team with the first place gets to be closest to the inside of the track. Slower teams have to slide in to the inside lanes as they come available.

So, this is a little bit info about relay race. Hope u guys can see and understand. Thank you! 

Lets jogging in the morning

We all have a morning routine, a series of things that we do start our days off right. For most people it could be as simple as meditating to set an intention for the day or taking a shower and preparing ourselves for the tasks ahead. How well the day goes is usually based on how well they start. Taking a jog in the morning is one of the best things that you can do to make your day special from the start. The typical routine of having a shower then breakfast before work is safe and standard, but it is not the best way to start your day. We are becoming more prone to getting sick and having foggy brains because most of us miss a crucial step in our morning routines, getting exercise.  

Starting your day off with a morning jog can change that. Jogging is a brilliant exercise that gets your entire body moving and blood pumping and does not have any negative effects on your work day. In fact, it will make you much more productive over the rest of the day. Jogging is an exercise that gives you the benefits of a fast walk and a slow run at the same time and can be enjoyed by nearly anyone of all ages and both sexes. You don't have to spend hours in the gym to keep yourself in shape and your mental stamina strong. All you have to do is lace up your running shoes in the morning and take a run around the block.

Benefit of swimming

Assalamualaikum everyone, so today im going to share about the benefits of swimming because swimming is actually an excellent way to exercise for any age and ability.  Here are 3 benefits to swimming that demonstrate how swimming can aid your health and fitness.

Low impact

Swimming offers something no other aerobic exercise does the ability to work your body without high impact to your bones and muscles. When the human body is submerged in water, it automatically becomes lighter. If you are immersed just to the waist your body bears only 50% of your weight. Sink to your neck and let the water bear up to 90% of your body weight. This also means that the pool provides an ideal place to work stiff muscles and sore joints

 Increased Muscle Tone and Strength

Ever see an overweight dolphin? We didn't think so. That's because swimming is a great way to increase muscular strength and muscle tone, especially compared to several other aerobic exercises. Take running, for example. When a jogger takes few laps around the track, that jogger is only moving his or her body through air. A swimmer, on the other hand, is propelling through water, a substance about twelve times as dense as air. That means that every kick and every arm stroke becomes a resistance exercise and it's well known that resistance exercises build muscle tone and strength.

 Improved Flexibility

Unlike exercise machines in a gym that tend to isolate one body part at a time (like a bicep curl machine, for example) swimming puts the body through a broad range of motion that helps joints and ligaments stay loose and flexible. The arms move in wide arcs, the hips are engaged as the legs scissor through the water, and the head and spine twist from side to side. Plus, with every stroke, as you reach forward, you're lengthening the body, which not only makes it more efficient in the water; it also helps give you a good stretch from head to toe.

Thats all from me. Thank you. 

Fainting treatment

Fainting occurs when your brain temporarily doesn't receive enough blood supply, causing you to lose consciousness. This loss of consciousness is usually brief. Fainting might have no medical significance. Or the cause can be a serious disorder, often involving the heart. Therefore, treat loss of consciousness as a medical emergency until the signs and symptoms are relieved, and the cause is known. Talk to your doctor if you faint more than once.

If someone else faints

Position the person on his or her back. If there are no injuries and the person is breathing, raise the person's legs above heart level about 12 inches (30 centimeters) if possible. Loosen belts, collars or other constrictive clothing.

To reduce the chance of fainting again, don't get the person up too quickly. If the person doesn't regain consciousness within one minute, call 911 or your local emergency number.

Check for breathing. If the person isn't breathing, begin CPR. Call 911 or your local emergency number. Continue CPR until help arrives or the person begins to breathe.

If the person was injured in a fall associated with a faint, treat bumps, bruises or cuts appropriately. Control bleeding with direct pressure.

How badminton helps your body

Hello everyone, as we know badminton is a great sport for getting your whole body working hard. I love to play badminton since my childhood. So here, are the top of health benefit from badminton sport. 

Good physique and toning of muscles

One among the important benefits of badminton is that it tones your muscles. Everybody loves a lean and petite figure, with the curves and leanness efficiently balanced in the right proportions, irrespective of one’s size or weight. This lean frame can be achieved by muscle toning, wherein the main focus lies on shaping up the muscles and cutting down the excess fat rather than bulking up on more muscle. There are fancy equipment in the gym, that help you in toning the muscles, which when used punctually can help you achieve fantastic results, But what if I tell you, that you can tone your muscles without even knowing it? Interesting, right? Well. it's quite simple. Just play badminton! Yes, all that running, the hand movements and different postures during the play help you tone your muscles, especially the butt, hamstrings, quads and glutes.

Flexibility

We know that stretching helps improve flexibility and flexibility helps reduce muscle soreness and the risk of injuries. The importance of badminton too cannot be denied when it comes to improving flexibility, for a game like this purely involves swinging and reach of the player, which in turn develops great flexibility and agility within the player.

Muscle endurance and strength

release stress out Muscle endurance helps you perform physical tasks for a longer duration without getting tired. One of the most important benefits of playing badminton sincerely and not as a one-time thing is that it improves muscle endurance and stamina. This is usually evident with the fact that it may so happen that playing for a mere 20 minutes or so will leave you breathless by the end, but as you keep playing regularly that threshold of 20 minutes may gradually expand to 1-2 hours with time.

Healthy breakfast

Hello everyone, so today lets talk about a healthy breakfast that we can take to eat. Despite what you may have heard, eating breakfast isn't necessary for everyone. In fact, skipping breakfast may be better than eating unhealthy breakfast foods. However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.

 Here are the best foods you can eat in the morning.

1. Egg

2. Greek Yogurt 

3. Coffee

4. Oatmeal

5. Chia seeds 

6. Berries

7. Nuts 

8. Fruits

Role of Facility Management

Assalamualaikum and good afternoon everyone. Today lets talk about how to be a good manger to handle the facility. As we know, everywhere has the facility but the manager should know to handle the service.

A facilities manager is a job role that is responsible for making sure that buildings and their services meet the needs of the people that work in them. Facilities managers are accountable for services such as cleaning, security and parking, to make sure the surrounding environment is in a suitable condition to work. They also manage any building maintenance with things like heating and air conditioning, to maintain the working environment. 

BMI formula

Hai guys, todayy i want to share something like maybe everyone has already know about this but i think this would be a fun topic to put in here. Lets get started! 

Firstly we should know what is BMI. Body Mass Index (BMI) is a measurement of a person’s weight with respect to his or her height. It is more of an indicator than a direct measurement of a person’s total body fat.

BMI, more often than not, correlates with total body fat. This means that as the BMI score increases, so does a person’s total body fat. The WHO defines an adult who has a BMI between 25 and 29.9 as overweight, an adult who has a BMI of 30 or higher is considered obese, a BMI below 18.5 is considered underweight, and between 18.5 to 24.9 a healthy weight .

BMI calculation

BMI in an individual is calculated by the use of a mathematical formula. It can also be estimated using tables in which one can match height in inches to weight in pounds to estimate BMI. There are convenient calculators available on internet sites that help calculate BMI as well.

The formula is - BMI = (Weight in kilograms) divided by (Height in metres squared)

 A normal BMI score is one that falls between 18.5 and 24.9. This indicates that a person is within the normal weight range for his or her height. A BMI chart is used to categorize a person as underweight, normal, overweight, or obese.

How the heart work

So,  today im going to share to all my readers about how our heart work in our body. I think everyone should know because as we know our  heart is very important for us to take care of. 

How does my heart pump blood?

Your heart is divided into two separate pumping systems, the right side and the left side. 

•     The right side of your heart receives oxygen-poor blood from your veins and pumps it to your lungs, where it picks up oxygen and gets rid of carbon dioxide.
•         The left side of your heart receives oxygen-rich blood from your lungs and pumps it through your arteries to the rest of your body.

How does blood flow through the heart?

Blood flows through your heart and lungs in four steps:

• The right atrium receives oxygen-poor blood from the body and pumps it to the right ventricle through the tricuspid valve.
• The right ventricle pumps the oxygen-poor blood to the lungs through the pulmonary valve.
• The left atrium receives oxygen-rich blood from the lungs and pumps it to the left ventricle through the mitral valve.
• The left ventricle pumps the oxygen-rich blood through the aortic valve out to the rest of the body.

So i hope, this can help you to understand on how our heart work and i will attach some picture so that you guys can see visually. 

Why we need to warm up and cool down ?

Warmups and cool-downs generally involve doing your activity at a slower pace and reduced intensity.

 Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

 Cooling down after your workout allows for a gradual recovery of preexercise heart rate and blood pressure. Cooling down may be most important for competitive endurance athletes, such as marathoners, because it helps regulate blood flow. Cooling down doesn't appear to help reduce muscle stiffness and soreness after exercise, but more research is needed.

Diet in a healthy ways

Usually people who obsessed to diet, they will try to diet in a wrong ways. Actually it is not good for our body and we need to find a good ways to diet. So let me tell you

You can choose any four strategies to diet which is in a good ways :

1. Cut calories

- Eating 100 calories of high fructose corn syrup for example, can have a different effect on your body than eating 100 calories if broccoli. The trick for sustained weight loss is ti ditch the foods that are packed with calories but dont make you feel full like candy and replace them with foods that fill you up without being loaded with calories likwe vegetable.

2. Cut cabs

-  If you eat a carbohydrate-rich meal for example lots of pasta, rice, bread, or French fries our body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.

3. Cut fat

- Not all fat is bad. Healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.

Why do we need to drink water ?

Did you know that your body weight is approximately 60% water ? Your body uses water in all its cells, organ and tissue to help regulate its temperature and maintain other bodily function. Because your body loses water through breathing, sweating, and digestion, its important to dehydrate by drinking fluids and eating food that contain water. Amount of water you need depends on a variety of factors including the climate you live in, how you physically active you are and whether you're experiencing an illness or have any other health problems. 

Abseiling

Hai and Assalamualaikum everyone 😊 are you good today ? I hope you guys doing fine. So today im gonna share you about third activity in Malaysia which is abseiling. Sound's great right ? Let' start. We've all heart of relaxing dips by the scenic waterfall surrounded by lush, green, tropical rainforest trees. But why not take that waterfall experience up by going waterfall abseiling ? Sounds like a suicide mission but it's actually possible, quite safe and most important, fun!

One of the most popular spots for waterfall abseiling is actually locates in Sungai Pisang, Gombak. Apart from abseiling, you can also go for the waterfall flying fox activity, which will promise you a serene yet thrilling experience. Flying from one tree to another, you need to get on the waterfall flying fix bandwagon now because to be honest, you'll be missing out if you don't! So let's try and have fun! 💪💪

Skytrex

Hai and Assalamualaikum everyone! 💙 Welcome back to my blog. Today is the first day of Ramadhan right ? So happy fasting everyone. Lets fulfill our Ramadhan with the good vibes and do a good thing. For today, i'm gonna talk about the next sport activities in Malaysia as i promise to you guys before. The sport activities that  i choose for today is SKYTREX! 😍 Ever wondered how it feel like swinging from tree to tree like Tarzan ? Well, now you can but of course with the safety features because let's be honest, you're not spiderman and you wouldn't have the same skills as Tarzan.

Skytrex offers a unique outdoor adventure where you can enjoy nature and at the same time challenge yourself to climb tress, cross extreme obstacles, and fly from tree to tree! So if you want to spice up your workout routine, this is the place to be. There are three levels of circuit you can try little adventure, big thrill and extreme challenge. You can find this extreme activities in Malaysia at Shah Alam, Langkawi and Melaka. So, lets try and it so fun, i promise that. Goodluck! 💪💪

Hiking or trecking

Hai and Assalamualaikum everyone. How are you guys doing during MCO ? Is it good ? Well, its okay to stay at home as long as we can protect from the virus. So today, im going to talk about one sport that usually all Malaysian has been through for this which are hiking. As we know, hiking is a very common activity that Malaysian love to choose to fulfill their leisure time. For your information, Borneo has Mount Kinabalu, West Malaysia's tallest peak in Gunung Tahan (Mount Tahan) in Pahang. The summit sits at 2187 metres (7175 feet) above sea level inside the Taman Negara Foesrt. But getting the chance to reach the top isn't the reason it's include as one of the best adventure activities in Malaysia. The trek itself takes approximately four to seven days and passes through mountains, primary forests and rives before reaching the summit. A guide is essential and requires a level of fitness, endurance and a strong sense od adventure. But for the beginner you guys can try the mountain which not too high and too risk. As your knowledge for today about hiking which is one of the activities in Malaysia, i hope you guys can explore and try to have an experience in hiking. Thank you and see your for the next sport activities.