Content Page

Chapter 1

1.0 Introduction of Organization 1

1.1. Organization Background 1

1.2. Objective 2

1.3. Mission 3

1.4. Vision 3

1.5. Facilities 4

1.6. Organizational Chart 9

Chapter 2

2.0 Activity Calendar 10

Chapter 3 3.0 Project Report 18

3.1. Weight Training Program for Squash 183.2. Weight Training Program for Hockey 26

Content PageChapter 4 4.0 Comment and Suggestion 33

Chapter 5

5.0 Conclusion 37

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Chapter 11.0 Introduction of Organization

1.1 Organization Background

History of establishment of the Majlis Sukan Negeri, Negeri Sembilan Darul Khusus under the National Sport Council Act 1971 7 (1) as follows: "There shall be established in each state a Sports Council of State where the provisions of the Second Table to be effective”. Since these acts came into force, all states already have the State Sports Council respectively. Yet, the possible functions not develop sports in their respective states. This occurred because of the lack of officers and staffs remain the administrative control of the Council. In normally handled by the administrative council an officer in the Office of the Secretary of state government can not concentrate because absence of specific personnel problems. Recognizing from this, the National Sports Council with approved by the respect Minister to amend Schedule National Sports Council Act in 1988. The amendment allows the State Sports Council appoint a director, officers and servants servants as it deems necessary to carry out the Council affairs efficiently.

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Regard to the above, the National Sports Council had a discussion. A result from discussion result was finally obtained for established the State Sports Council, Majlis Sukan Negeri, Negeri Sembilan. Before the year 1983, MSNNS registered with the Registrar of Societies Malaysia. After the year 1983, MSNNS must be incorporated under the Malaysia National Sports Council Act 1971.

1.2 Objectives1.2.1 To promote sports in the state of business and plans to enhance the

performance of athletes from the grassroots to participate in the match in state-level competition, national and international. 

1.2.2 To provide infrastructure facilities and infrastructure sufficient for the development of sports at the district level and the state. 

1.2.3 Enhance the quality, knowledge and skills coaches, technical officials and local sport sports leaders.

1.2.4 Helps to improve and streamline the association and sports organizations at region and state and planning with the implementation of development programs sports at the state and region. 

1.2.5 Plan and manage the sports facilities placed under the obligations and responsibilities of the Council. 

1.2.6 Coordinate and prepare contingent participation states in the Malaysia Games (SUKMA). 

1.3 MissionPromote and develop high performance sport in line with the national sports

policy.

1.4 Vision1.4.1 Government leadership 1.4.2 Voluntary associations 1.4.3 Socially responsible private sector 1.4.4 Interest in and appreciation of community 1.4.5 Committed athletes

1.5 Facilities at Kompleks Sukan Tan Sri Dato Dr Mohd Said1.5.1 Gymnasium

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1.5.2 Squash Court

1.5.3 Badminton Court

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1.5.4 Lawn Ball Field

1.5.5 Hockey Field

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1.5.6 Swimming Pool

1.5.7 Hostels

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1.5.8 Canteen

1.5.9 Meeting Room

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1.6 Organizational Chart

 

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Chapter 22.0 Activity CalendarMonth Date Activity Place

January

21 – 23 January 2011 Kejohanan Berbasikal Jelajah Negeri sembilan

Seremban, Kuala Pilah, Jempol, Rembau, port Dickson

28 – 30 January 2011 Kejohanan Skuash Terbuka Negeri Sembilan

Kompleks Sukan Seremban 2

29 – 31 January 2011 Le Tour De Langkawi

Tampin, Kuala Pilah, Nilai

TBC Kursus Kepengadilan dan Kepagawaian Teknikal Bola Keranjang

Seremban

February

07 – 09 February 2011 Kejohanan Perahu Layar MSSNNS

Port Dickson

09 – 12 February 2011 Kursus/bengkel Periodisasi Jurulatih Negeri Sembilan(Program SUKMA 2011 & 2011)

Port Dickson

21 – 25 February 2011 Kursus Sains Sukan Tahap 1 Kebangsaan

Kompleks Sukan Seremban 2

21 – 25 February 2011 Kursus Pengadilan USM, Nilai

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Sukan Bola Tampar

March

03 – 06 March 2011 Sirkit Badminton Kebangsaan Zon Selatan

Seremban

12 – 13 March 2011 Kejohanan Karate Remaja & Kadet Kebangsaan 2011

Kuala Lumpur

14 – 19 March 2011 Kejohanan Kriket MSSM

Seremban

14 – 19 March 2011 Kejohanan Perahu Layar MSSM

Port Dickson

TBC Kejohanan Bola Keranjang Terbuka Negeri sembilan

Seremban

April

01 – 02 April 2011 Kejohanan Silambam 6 Penjuru

Seremban

08 – 10 April 2011 Kejohanan Terjun Dan Renang Berirama Kebangsaan 2011

Pusat Akuatik Negeri,Paroi

16 – 17 April 2011 Kejohanan Wushu Negeri Sembilan

Dewan Chin Woo, Seremban

16 – 17 April 2011 Kejohanan tinju 6 Penjuru

Seremban

18 – 21 April 2011 Kursus Kejurulatihan Bola Tampar Tahap 1

Paroi, Seremban

Month Date Activity Place 22 – 24 April 2011 Ujian kecergasan

Atlet Negeri Sembilan Fasa 1 (Program SUKMA 2011 & 2012)

Kompleks Sukan Negeri, Seremban

TBC Kejohanan Bola Keranjang Bawah Umur 16 & 18 Tahun

Tampin

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Negeri Sembilan26- 29 April 2011 Kejohanan Trek dan

Balapan MSSNNS/ Tertutup Negeri Sembilan

STAR, Paroi

May

04 – 07 May 2011 Kejohanan Memanah MSSNS/ Tertutup Negeri Sembilan

Seremban

11 – 13 may 2011 Kejohanan Badminton MSSNS/ Remaja Tertutup Negeri Sembilan

Kuala Pilah

19 – 22 May 2011 Kejohanan Sepak Takraw Tertutup Negeri Sembilan

Seremban

27 – 29 May 2011 Kejohanan Lawns Ball MAKSAK Kebangsaan

Gelanggang Lawns Ball Seremban 2

June

28 May – 6 June 2011 Kejohanan Sukan Malaysia/Mini Olimpik

Bukit Jalil, kuala Lumpur

23 – 26 June 2011 Kejohanan Silambam Terbuka Jemputan Antara Kelab

Seremban

25 – 26 June 2011 Kejohanan Karate Do Peringkat Umur

KOMBES, Paroi

July

04 – 09 July 2011 Kursus Sains Sukan Tahap 2 Kebangsaan

Kompleks Sukan Seremban 2

06 – 09 July 2011 Kejohanan Lawns Ball Triples Kebangsaan

Gelanggang Lawns Ball Seremban 2

08 – 10 July 2011 Kejohanan Renang Remaja Sport Excell Kebangsaan

Pusat Akuatik Negeri, Paroi

09 – 10 July 2011 Kejohanan Bola Tampar Bawah 16 Tahun

Kompleks Sukan Negeri, Paroi

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15 – 17 July 2011 KFC – 13th Tuanku Laxamana NSC International Regatta

Pusat Pelayaran Pantai Bagan Pinang, Port Dickson

July 2011 International Golf Negeri Sembilan Masters

SIGC, Seremban

July 2011 NS Rugby Royal Seven

Padang NS, Seremban

July 2011 Kejohanan Badminton Tertutup Negeri Sembilan

Seremban

Month Date Activity PlaceAugust Ramadhan/Syawal

September

17 – 18 September 2011

Kejohanan Wushu Remaja/ Sekolah-Sekolah Negeri Sembilan

Seremban

23 – 25 September 2011

Ujian Kecergasan Atlet negeri Sembilan Fasa 2 (Program SUKMA 2012)

Seremban

TBC Kejohanan Taekwando Tertutup Negeri Sembilan

KOMBES, Paroi

October

01 – 03 October 2011 Kejohanan Silambam Remaja Jemputan Negeri Sembilan

Paroi

06 – 09 October 2011 Kejohanan Olahraga Jemputan/ Terbuka Negeri Sembilan

STAR, Paroi

07 – 09 October 2011 Kejohanan Bola Tampar Piala Menteri Besar Negeri Sembilan

Kompleks Sukan Negeri, Paroi

November 2011 Kejohanan Bola keranjang ‘Three On Three’

Port Dickson, Tampin,

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November

Seremban, Kuala Pilah

November 2011 Kejohanan Sepak Takraw Piala MBNS

Paroi

10 – 13 November 2011

RPDYC Regatta Port Dickson

16 – 21 November 2011

Kejohanan Lawns Ball Single & Pairs Kebangsaan

Seremban 2

25 – 27 November 2011

Kejohanan Renang Presiden Cup

Paroi

November 2011 Kejohanan Badminton Piala NSBA

Seremban

December

07 December 2011 Majlis Anugerah Sukan Negeri Sembilan

Seremban

16 – 18 December 2011

Kejohanan Petanque Negeri Sembilan

Seremban

December 2011 Kejohanan Bola Keranjang Piala MABA Lum Mun Chak U 16

Nilai

Chapter 33.0 Project Report

3.1 Weight Training Program for Squash AthleteDate : 06th – 26th January 2011Time : 2.30 am to 4.30 pmVenue : Kompleks Sukan Tan Sri Dato Dr Mohd Said

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My supervisor Mrs. Jeyadhevi Subraniam was gave me a task to prepare weight training program for squash athlete. This task was give to me starting from my first week practical and must submit at end of my first months practical here. Firstly, I was learning how to use gym equipments and machine to know how to use and know what muscle will develop. My practical partner here, Yazid was gave me examples of weight training program to understand concept of weight training. I also ask him to know about training and muscle that need develop in each sport. Each sport need different use of muscles but every athlete also needs basic strength in all their body muscles.

Squash is such a simple game, essentially defined as hitting a ball against a wall with a racquet. The success as a player depends on how well we control the ball. In physically, we may put in a total effort to the point of exhaustion. Mentally, we will fluctuate from elation to depression. The fierce competition forces us to rush. We rush in too close and spoil our shots; we try to hit the ball on the run or while twisting or falling; we snatch and flick at the ball rather than using a smooth stroke, and make mistakes and mistimed our shots. In squash, we are under pressure; this often spoils technique and therefore control. This make it more, not less, important to develop a sound technique that will give you good control over the ball and allow your game to develop without faults. Good techniques give an accuracy and consistency in the shots. To get a good control, over a squash ball we need control over our movement, the racquet, and to time the connection with the ball. In conjunction with analysis of our own performance, it is also essential to have an understanding of our opposition tactical strength and weaknesses. By modeling opposition’s performance it is possible to predict certain outcomes and patterns, and therefore intervenes and changes technique before the critical incidents has occurred.

We must know how our body position during perform a movement in an activity or sport to see what muscles use. Here is position when hit a squash ball:

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First position

Second position

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Third position

From this movement we can analysis what muscles use and we can know what types of training we can design for squash athlete.Analysis

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The type of muscle involve in upper limb is latissimus dorsi, biceps brachial, triceps brachial, pronator teres, brachioradialis and many more. So the anatomy aspect that can be used is the muscular system which involves the upper limb muscle and as well as lower limb muscle.

Type of muscle that involves in lower limb is hamstring muscle, quadriceps femoris and gastrocnemius muscle.

I also need to know what common injuries that will occurs in squash to make sure that muscles will be develop to decrease risk of injuries. These are examples of injuries occurs in squash:

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ForearmFlexors

Deltoid

Biceps

Quadriceps

Triceps

Gastrocnemius

Hamstring

Gluteus

Latissimus Dorsi

Trapezius

Shoulder Dislocation

Sprains of the elbow flexors & medial collateral ligament

Wrist muscles injury

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Tears in tendon because of over stress used

Basic Strength Training System

Objectives: Increases strength components to maximumPeriodization: maximum strengthType of training: isotonic (exerting force with movement)Training system used: circuit trainingEnergy system used: anaerobic (ATP-PC system)Order of exercise: from upper limb to lower limb and the last exersice for weight training will be core strength. Rest periods between workouts: 3 workouts per week

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Time of Year : Preparation PhaseLength of phase : 4 monthsNumber of exercises : 11 per circuitLoad : 30% of 1 RM (Jan&Feb) 40% of 1RM (March&April)Repetitions per set : 12Number of sets : 3Rest between exercises : 30 secondsRest between circuits : 60 secondsSpeed of execution : mediumFrequency : 3 times per week

Speed of execution: mediumOne Week Training Program

Mon Tues Wed Thurs Fri Sat SunMorning WT VS WT ST WT PT RPEvening PT ST PT MT VS RP RP

MT – Mental training RP – Rest periodWT – Weight training ST – Skill trainingPT – Physical training VS – Video sessionMonday Wednesday FridayIncline bench press Step-up with barbel Side lunges

Dead lift Barbell jump squat Lateral raisesSeated calf Fly Twist

Smith machine squat

Flat bench abdominal leg pul

Front raises

Standing dumbbell curls

Power snatch (Barbell) Dumbbell internal and external rotation

Standing one leg heel raises

Biceps curl Calf raise

Triceps dip between benches

Empty can exercise Shoulder shrunk

Bent over barbell rows

Lunges (dumbbell) Dumbbell split jumps

Seated dumbbell side laterals

Preacher Curl Good morning with barbell

Sit ups Crunches Dumbbell oblique side bendSuperman Alternate hand and leg Back bridge

3.1.1 Comment and RecommendationComment No equipments for leg and lower body and cannot do

lot of exercise.Suggestion Add equipments for leg and lower body to balance

development between upper body and lower body.

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3.2 Weight Training Program for Hockey AthleteDate : 02nd – 22nd March 2011Time : 2.30 am to 4.30 pmVenue : Kompleks Sukan Tan Sri Dato Dr Mohd Said

I also need to prepare hockey weight training program to submit to Mrs. Jeyadhevi at the end of second month of my practical.In picture below show some of lower limb that involves during the pushing in short push movements. Type of muscle that involves is hamstring muscle, quadriceps femoris and gastrocnemius muscle

Injury PreventionIn slap hit, the common part of body that always get injured is both upper and

lower limb. Since we only analyze for the slap hit phase, so we emphasize in upper body only.

In upper body, the socket joint of shoulder easily get injured. This is because when hit, player use a lot of shoulder movements. The movement its self include some powerful force that can dislocate the socket joint.

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(Shoulder Dislocation ) (Shoulder Subluxation)

There is several cases that related to elbow joint an as well wrist muscle injury.

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One Week Training ProgramObjectives: Increases strength components to maximumPeriodization: maximum strengthType of training: isotonic (exerting force with movement)Training system used: circuit trainingEnergy system used: anaerobic (ATP-PC system)Order of exercise: from upper limb to lower limb and the last exercise for weight training will be core strength. Rest periods between workouts: 3 workouts per weekSpeed of execution: mediumOne Week Weight Training Program

Mon

day

TwistInclined PressBench DipBarbell Step-upPower Snatch (barbell)Up-Right RowOne Hand Dumbbell RowDumble Split JumpsSquat PrisonerBoth Elbow Prone BridgeBoth Hand Prone BridgeSupermanRight Hand Lateral Bridge

2222222221111

101010101010101010----

60% x 1RM60% x 1RM60% x 1RM60% x 1RM60% x 1RM60% x 1RM60% x 1RM60% x 1RM-----

---------30 sec30 sec30 sec30 sec

45 sec45 sec45 sec45 sec45 sec45 sec45 sec45 sec45 sec----

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W

edne

sday

Dumbbell Oblique Side BendWrist CurlBench PressConcentrated Biceps CurlSquat with BarbellDead LiftStanding Barbell CurlLunge to 2 Arm Dumb Bell PressLeft Elbow Lateral BridgeRight Elbow Prone BridgeLeft Hand Lateral BridgeAlternate Hand and Leg

333333331111

1010101010101010----

60% x 1RM60% x 1RM60% x 1RM60% x 1RM60% x 1RM60% x 1RM60% x 1RM60% x 1RM----

--------30 sec30 sec30 sec30 sec

45 sec45 sec45 sec45 sec45 sec45 sec45 sec45 sec----

F

rida

y

Seated Preacher CurlFrench CurlPull OverHanging Knee RaisesDumb bell External RotationSide Lunges (barbell)Dumb Bell Internal RotationHeel RaisesFlysSit-UpPush UpBack Bridge

222222222111

101010101010101010---

65% x 1RM65% x 1RM65% x 1RM65% x 1RM65% x 1RM65% x 1RM65% x 1RM65% x 1RM65% x 1RM---

---------1 min1 min30 sec

45 sec45 sec45 sec45 sec45 sec45 sec45 sec45 sec45 sec10 sec10sec-

3.2.1 Comment and RecommendationComment No equipments for leg and lower body and cannot do

lot of exercise.Suggestion Add equipments for leg and lower body to balance

development between upper body and lower body.

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Chapter 44.0 Comments and Suggestion

4.1 GymnasiumComment Floor at the gymnasium are slippery and not suitable to do weight

training because can risks an athlete to get injured.Suggestion Change material of the floor and suitable for an athlete to do weight

training.

4.2 HostelComment Rooms are narrow because have so many beds and will make athlete fell

uncomfortable.Suggestion Reduce number of bed from 5 to 4 to make room have more space and

athlete fell comfortable.

4.3 Meeting RoomComment Meeting room cannot accommodates lot people because have narrow

space.Suggestion Need to have renovation to make meeting room can accommodates lot of

people.4.4 Hockey Field

Comment Turf at hockey field so old and have uneven surface to use when

tournament or players to do training.Suggestion Need to change new turf to make sure players will fell more comfortable

when use it and decrease risk of injury.

4.5 Lawn Ball Field

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Comment Have uneven surface and was overused.Suggestion Need to repair to make sure it will can use for big tournament such as

national open.

4.6 Fitting RoomComment Tank, lights, plugs, floor tiles are damaged. The existing paint is faded

and equipments like mirrors and toilet bowl already broken and cause consumer discomfort.

Suggestion Building the locker room has faded and needs to be painted again.

Installing a new tile floor was also in the need for user fell comfortable.

4.7 Msn Officer Cannot Visit Sport Complex RegularlyComment Msn officer cannot come to visit sport complex to see what need to

repair.Suggestion They can come to visit sport complex once a week or twice in a month.

4.8 Gym EquipmentsComment Gym equipments more focus for upper body.Suggestion Add on for lower body equipments such as for leg and hamstring.

4.9 Badminton CourtComment Lack of use for tournament and for public.Suggestion Make tournament for State Athlete and reduce rent rate for public.

4.1.0 Swimming PoolComment Do not have regularly maintenance and will reduce condition of

swimming pool.

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Suggestion Appointed Maintenance Company to take care about swimming pool

condition.

Chapter 55.0 Conclusion

I was really enjoying my day during practical training because I get the experience and knowledge. I believe all the knowledge and experience that I got may help me much especially as a guideline in my future life.

In creating an individual to become as a success student both in academic and co-curricular activities, it is not enough if then the student are only get the knowledge but not the skills. They should be exposing to working environment out there, as an early preparation to face the challenging in workforce diversity after completed their study.

Furthermore, this practical session really help me to improve my communication skill, leadership skill, and working skill. Finally, I also seen sport in Malaysia can be same level as other countries if all sport staffs play their function as well as they can.

As a conclusion, many things that I had learned along I have been here to do my practical training. All the knowledge that I had gained will used in future when I facing in a real profession. With give opportunity to students involve in practical training, they will gain many experiences and knowledge before facing the real working environment. I will appreciate to all staff of MSNNS who have taught me a lot in management and always teach me how to be confident to confront with people. And not forgotten to God who has been facilitating the training practical smooth.

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