Name: Aiman Firdaus bin Mohammad Kamarul Shah
Matric Number: A185588
Date: 18/11/2024

2. Progress Update

This week has been particularly rewarding in terms of my development as a player. The highlight was my Saturday game against the Slashers Basketball Club, where I noticed a significant improvement in my performance. The drills and intense training sessions from the previous weeks paid off, as I felt much more confident and composed on the court. My decision-making during the game was sharper, and I was able to contribute effectively to my team's success. I scored 10 points in the game and contribute a lot in defensively.

However, I did start to feel some pain in my right knee, which is a previous injury from 2021. Thankfully, I attended a physio session through my club, and the treatment has helped alleviate the pain. I’m taking it as a reminder to be mindful of my physical health and to listen to my body.

3. Thoughts and Emotions

I’m feeling proud and encouraged by the progress I’ve made, especially with the positive outcome of the game against the Slashers. The improvement in my performance has boosted my confidence and motivated me to keep pushing forward. The knee pain was a bit of a concern, but I’m relieved that it’s being managed effectively. Overall, this week has reinforced my commitment to my development, both physically and mentally.

4. Decision-Making in My EP Journey

Throughout this EP journey, I’ve learned that effective decision-making is crucial both on and off the court. During the game against the Slashers, I applied this skill by staying focused and making quick, smart decisions in high-pressure situations. Whether it was deciding when to pass, shoot, or defend, I noticed that my improved decision-making led to better outcomes for both myself and the team. This improvement stems from the targeted drills and feedback I’ve been receiving, which have helped me to read the game better and trust my instincts more.

5. Time Management in My EP Journey

Managing my time effectively has been key to balancing the demands of this journey. I’ve structured my week to ensure that I have dedicated time for training, rest, and reflection. By setting clear goals for each training session and sticking to a schedule, I’ve been able to maximize my productivity and ensure consistent progress. Additionally, I’ve learned to prioritize my tasks better, focusing on areas that need the most improvement while still maintaining my overall fitness and skill levels.

6. Plan for Next Week (Week 4)

Looking ahead to Week 4, my plan is to build on the momentum from this week. I will continue focusing on refining my decision-making skills and maintaining the confidence I gained from the recent game. My training will include more high-pressure drills to simulate game situations, ensuring that I stay sharp and ready for upcoming challenges. I will also keep up with my physio sessions to monitor my knee and prevent any further issues. Additionally, I will seek more feedback from my coach and teammates to identify areas that still need work while maintaining my physical conditioning through regular gym sessions.

2. I started this week by labeling the mushroom bottles according to their type and progress. There are two types of mushroom bottles, one with a white cap and the other with a red cap. The white cap indicates that the mushroom is likely to fruit within 1-2 weeks, while the red cap indicates that it will fruit in more than 4 weeks. There are also a few bottles that cannot be used because other fungi are growing in them, which will compete with the mushrooms' progress. After labeling, the mushrooms were placed in their designated spots where we can monitor the parameters for optimal growth. Before that, we had a session to disinfect the new area where the mushrooms would be placed, to prevent insects or other pests. A few days later, we made some new arrangements for the mushrooms in their specific locations. The mushrooms were placed according to their type and progress. Before moving them to the next section, we had to check whether each mushroom had made progress in its growth. There are two sections for growing the mushrooms: the first is in a darker room, while the second is in an open area. We also received some new mushroom batches this week. After arranging all the mushrooms, we waited for them to grow while monitoring them closely. We had to manually water the mushrooms to maintain the necessary humidity. A few days later, some mushrooms started to grow. They were supposed to grow through the bottle cap when it was opened, but some grew out in other areas, so we had to check each one to see if it was still viable. Any mushrooms that were dried out were removed. When the time was right, we opened the bottle caps so the mushrooms could finally grow out.

3. Points to Remember:

This week taught me the importance of hard work to achieve something. Without effort, success is not possible. It was a very tiring week, but I felt happy because my hard work paid off, and the mushrooms started to grow. Growing mushrooms is not as easy as it might seem. The main challenge I faced was tiredness, and my concern is that there are many mushroom cultures that cannot be used because they show no progress.

4. It was a very tiring week but I felt happy because of my hard work , finally the mushroom starts to grow.

5. The only difficulty that I faced was tiredness and my concern is that there are a lot of mushroom culture which cannot be use as there are not any progress in it.

6. Two Words to Describe My Elective So Far:
Hard work and effort.

7. Plans for Next Week:
I plan to harvest the mushrooms, find buyers, and come up with ideas to make the mushrooms into other products.

20/8/2024

2. Your progress so far:

In the third week of my archery class, I have observed notable advancements in my skills. My accuracy has improved significantly; I am now consistently hitting closer to the bullseye, even at varying distances. I’ve refined my stance and grip, which has contributed to more stable and controlled shots. Additionally, I’ve become more adept at adjusting my aim based on different distances and conditions. My confidence in handling the bow and arrow has also increased, allowing me to focus more on fine-tuning my technique rather than just managing the equipment. Other than that, I also had the chance to join the KL SUKMA team for training as they went over the final preparations for their competition. I was left in awe as I realized the difference in our skill and technique. It was such an eye opener to watch someone who have been practicing archery for years as all their skills looks so refined and polished that it looks so easy when they do it. It shows me how lacking I was but I take it as a motivation to try even harder and to be better. All of them were nice to me and some of them even gave me some pointers to help out with my training. It was a really pleasant experience and I wish them the best for their competition.

3. Your feelings and thoughts:

Reflecting on my progress so far, I feel a mixture of satisfaction and motivation. It’s rewarding to see tangible improvements in my accuracy and technique, which reinforces my commitment to the sport. However, I also recognize that there are still challenges to overcome, particularly in maintaining focus and composure during longer shooting sessions. The process of learning and improving can be demanding, but it is also highly fulfilling. I am excited to continue developing my skills and to tackle the aspects of archery that I still find difficult.

4. How did you learn and apply the skill of decision making in your EP journey?

Decision-making has been a crucial aspect of my archery journey. I’ve learned to make informed choices based on various factors such as wind direction, target distance, and my current form. For instance, when facing a crosswind, I had to decide how much to adjust my aim to compensate for the drift. I applied these decisions by experimenting during practice sessions and analyzing the outcomes. By reviewing my shots and adjusting my approach based on real-time feedback, I have developed a more strategic mindset. This iterative process of making decisions, testing adjustments, and refining my technique has been instrumental in improving my overall performance.

5. How did you manage your time throughout this EP journey?

Managing my time effectively has been essential for making steady progress. I began by setting clear objectives for each practice session, such as focusing on improving my stance or working on my draw technique. I allocated specific time blocks for different aspects of archery, including warm-up, practice, and review. Additionally, I incorporated regular breaks to avoid fatigue and maintain focus. Outside of practice, I dedicated time to studying archery techniques and reflecting on my performance. This structured approach has helped me stay organized, track my progress, and ensure that I am addressing all areas of my development.

6. Your plan for next week (Week 4):

For Week 4, my plan is to focus on enhancing my consistency and adaptability. I will work on maintaining a steady draw and release to ensure that each shot is as uniform as possible. I intend to practice under different conditions to better adapt to variable scenarios, such as changing wind patterns or different shooting distances. Additionally, I will seek more detailed feedback from my coach to identify specific areas for improvement. My goal is to integrate this feedback into my practice routine and continue refining my technique to further improve my accuracy and overall performance.

2. Your Progress So Far

I successfully learnt and performed the moves in taegeuk 5–6. Master Farizul has also given me the responsibility of teaching the blue belts their taegeuks this week in addition to continuing my instruction with the green belt. In addition, we studied "One Step Sparring," which teaches us to perform a move in reaction to an opponent's grab or punch.

3. Your feelings & thoughts

I'm pleased that I can teach and learn from the blue and green belts this week, and I can see that my juniors have improved from last week. Being a member of the taekwondo community makes me happy, and I'm thankful to have excellent junior belts that are eager to learn the martial art.

4. How did you learn and apply the skill of decision making in your EP journey?

I am able to learn and apply the skill of decision making in taekwondo in terms of the way I would teach my junior belts. For example, teaching white belts should be step by step such as teaching the punches such as the (lower blocks, higher block, outer block) and it differs from teaching the green belts. The green belts should be taught in a different manner in which they should combine the moves such as Forward Stance with upper block. Making decisions like this really do help in the teaching session. I have to adapt to my junior belts ability to learn and not rush them. I have seen massive improvements by making that decision which is suggested by Master Farizul. It may seem like a simple decision however I think it really makes a massive difference in the learning curve of a taekwondo student. “Every flower blooms at a different pace” is one of the quotes that I keep in mind when learning and teaching taekwondo.

5. How did you manage your time throughout this EP journey?

I've scheduled my time so that I can concentrate just on taekwondo during the week during this EP period. Every week after my teaching session, I study the videos that my master sends me and learn the moves taught by him so that I can learn a lot over the week. Being at home and having to take care of household tasks while practicing taekwondo can make it difficult at times. Nonetheless, I find it rather satisfying to be able to find a balance and finish important tasks before starting my taekwondo training. I am usually prepared for the class by the end of the week, and I am able to attend the weekly session with the knowledge that I have thoroughly prepared the stances, techniques, and kicks in the taegeuk that I am expected to teach.

6. Your plan for next week (Week 3)

Next week I am planning to learn the last 2 taegeuks before black belt which is the Taegeuk 7 and 8. Both of these taegeuks are the most important taegeuk to be learn and mastered by the red belts before they are able to proceed to becoming a black belt themselves. Taegeuk 7 (Taegeuk Chil Jang) symbolizes the mountain or Gan. The mountain is stable and confident just as the student must be while performing the techniques from cat stance within the pattern. The shape of the Taegeuk movements is the character for King. Taegeuk 8 (Taegeuk Pal Jang) is pure Yang - Gon, the earth, totally receptive of all light. This is the destination of a students journey to Black Belt. Just as everything eventually returns to the earth from whence it came, Gon completes the cycle of a students Taekwondo training. I am hoping that I am able to revise all the taegeuks again and master it by next week before proceeding with the black belts taegeuk.

GORDON NUIL ANAK GRIPPIN A189445 15/8/2024

2. What have you done?

On this week's series, I learnt a new riding technique which is canter. Canter is a riding technique which the horse moves faster than its normal pace. 

3. Points to remember from week 3!

During a canter, I have to remember to follow the horse's momentum and sway. My body has to also be consistently upright as taught by the professional trainer. I also cannot hold onto the horses rein too much for balance as it has to be very natural from my own core stabilization.

4. Your feelings & thoughts 

Tiring and fun. It is very exhilarating as this riding technique is more faster compared to normally walking the horse on a slow pace. Trot also only involves bringing the horse at a slow pace but as if you were bouncing off the horse. Canter to me is very tough as the horse is moving at a very fast speed but you have to follow the horse at its fast pace on its back. The chances of falling down is very high.

5. Any difficulties/concerns? How did you cope?

The new technique is gruesome and challenging, but I learnt to overcome it by trying to match the horses momentum and harden my core and gripping my legs harder on the horses back.

6. 2 words to describe elective posting progress so far

Exciting and tough

7. Your plan for next week (Week 4)

Evaluation and galloping.

1. Your name, matric number, date

Name: Krshya A/P Selva Kumar

Matric number: A187717

Date: 19th August 2024

2. What have you done?

This week, I attended my third Silambam class, whereby I finally learnt the skills that I have been eager to acquire for as long as I can remember, which are kicks and staff handling!

I learnt two types of kicks, front and side kicks, respectively. I have practised high kicks even before this session and was confident when attempting them.

However, I stood to be corrected as I found out that my technique was wrong! My center of balance was off, which made me lose balance easily as I attempted kicking. I also struggled a lot to ensure that my balancing leg was straightened when I kicked.

My Silambam Master motivated me to attempt the two types of kicks many, many times, and I slowly got the hang of it! When I secured the technique down, I then had to master the strength aspect.

I also learnt the basics of handling the staff, and I learnt 5 steps of staff handling, which are Varral, Vetthu, Veche, Kutthu, and Arrupu . My Master had told me that no one has learnt all 5 steps in one go as I had, but due to my time constraints, I had to give it a shot!

I was intrigued when each staff movement had a purpose and specific target body part of its own, and quickly learnt it. I then tried to handle the staff myself, and was quickly humbled by how heavy it was.

I realised that my upper body still needed strength training, and I worked on it the rest of the week. I switched between 2 types of staves during the session, a lighter one which I initially used to learn the movements with, and a heavier one when I later needed to work on my strength.

This class was by far my favourite as I felt stronger, more able and inspired when compared to my previous classes. I guess all the strength training and cardio has finally bore fruit after all!

During the rest of the week, I practised the staff movements and kicks religiously by myself, making sure to communicate with my instructor any doubts I had with the movements.

I continued strength training with a particular focus to arms and core exercises, and I followed higher intensity routines posted on YouTube, increasing my weights this time!

Overall, this week has been pleasant and I am really enjoying this posting thus far. I am very grateful that this module gave me an opportunity to learn this because I would not have the time to, had this module not exist.

I am very much looking forward to ending my posting soon! I will be tested by my Master next week for everything I've learnt thus far, and I am eager to do my best.

3. Points to remember from week 3!

- Balancing leg must be straight at all times

- Impact from side kicks should come from shin/ front of foot

- When gripping the staff, proper hand positioning is vital to ensure you don't accidentally injure yourself

- Your dominant hand should be placed 1 inch from the end of the staff, and your other hand should be placed 2 grips above your dominant hand when gripping the staff

- When swinging the staff, make sure to use and engage all upper body muscles, including your core and back. Do not only use your arm strength! This increases impact and reduces weariness.

- Utilise powerful emotions for higher impact when kicking/ handling the staff

- Priotise core and upper body strength exercises!

4. Your feelings & thoughts

During the beginning of this week, before I attended my third class, I was frankly terrified 😂 The second week was particularly hard on me because it was both physically and mentally draining.

Looking back, I was very concerned if I was making any noticeable progress with respect to my physical fitness, as I was not seeing the results I desired. At one point, I was even doubting if the exercises and practices I tirelessly did were of any use at all! I controlled my diet intake and did necessary exercises, and yet it was seemingly to no avail.

However, I perservered with my training regime, even though it was so much harder doing so when all I wanted to do was to take the easier route, give up and rest.

Thankfully, I saw a turnaround during my third class, when I felt stronger and more fit during that session than in my previous classes.

This encouraged me to continue practices and training with more motivation, and I felt very optimistic and hopeful during this week. It definitely was a more light-hearted week and I genuinely needed this for myself.

This provoked a thought that I pondered upon for quite some time, pertaining to the question of discomfort and achieving success.

At the time when I was feeling discouraged, I came across a paragraph in an article, which wrote, " Success comes to those who can bear discomfort," and it has been on my mind since.

Through every aspect of my life, I have realised that there is always an initial resistance when I attempt at something new or when I continue to do something which has gotten tougher.

There is a saying that goes, "As the going gets tough, the tough get going," which supports my takeaway message from this observation, that discomfort is necessary to propel you further.

The willingness to endure discomfort is exactly what sets successful people apart from the lot, as they embrace the struggles that others shy away from, knowing that these are the very experiences that will lead to growth, achievement, and ultimately, success.

When I started exercising and training, and for every hardship or difficultly I faced, a small thought nudged me in my mind telling me to quit, as it was not comforting to me that I needed to work harder.

I realised that my discomfort had occurred because I stepped out of my comfort zone. I encountered challenges that pushed my limits, forcing me to adapt, learn, and grow. This process, though uncomfortable, is essential for my development.

I am positive that it is in these moments of discomfort that I can discover my true potential, learn resilience, and develop the skills necessary to overcome obstacles.

I'm going to take this lesson with me as I move forward, both in adulthood and my medical career!

5. Any difficulties/concerns? How did you cope?

I definitely had difficulties learning all the staff movements and kicks in one class, as it was fast-paced and information dense. I was concerned initially if I could remember everything before my test the following week.

However, I have strategised a training regime that allows me to practice all my steps within this upcoming week and thereby solidify my memory and technique when executing these skills.

I also plan to maintain active communication with my Silambam Instructor to clarify any doubts I may have about certain steps.

When I learnt kicks and staff handling, I realised that I did not have as much power as I would have liked. I know that I can improve further.

For that reason, I will be focusing on core and arm strength as well as lower body engagement, which would allow me to work on my strength when executing the respective skills.

I also aim to incorporate more protein-dense meals and increase my total protein intake, in order to aid my muscle growth and recovery.

Another issue I had repetitively this week was rainy weather, which forced me to reschedule my already packed schedule and allocate another time for my training regime.

This was especially stressful and disappointing, in light of the fact that I was already trying to fit in my full-time job, event commitments and responsibilities, and my personal life, and had to calm myself repetitively when the never-ending rain seemed to be putting all my hard work and planning into the drain.

As I cannot possibly change the weather, and since I did not have any other available or easily accessible open spaces where I could practise Silambam, I would instead exercise indoors first, making sure to use smaller movements as to not damage the furniture and surroundings.

When the rain subsides, I would practice outdoors. If the rain does not subside that evening, I would instead reschedule to another day, and this has installed in me a virtue of patience.

I am currently concerned if I can pass my testing, which is scheduled for next week, due to the little formal training I had within this short timespan.

However, I shall brave through this, prepare, and hope for the best!

6. 2 words to describe elective posting progress so far

Rewarding and unexpected

7. Your plan for next week (Week 4)

- Practice staff handling, kicks and punches for test!

- Revise full body stretch routine, "Namaskar" and Silambam oath

- Continue strength training for upper and lower body strength

- Eat clean, protein-rich food!

- Compile all videos for my final presentation!

Week 3:

1. Your name, matric number, date

Haziq Aiman bin Mohd Faizal (A188712)

20/8/2024

2. Your progress so far

This week we changed our focus to shoot a different type of bow, the compound bow definitely i can say that the compund bow was overall much more heavier than the compound bow. Not only that but the compound bow generally wasmore expansive than the recurve bow. We started our mornings with stretches, then moving on to some jogging around the field for usually 10 rounds, then we had our free shooting pracitce where we shoot arrows for around 4 hours from 8am until 12 pm, Then we our break time was for 2 hours, then in the afternoon we continued with shooting but this time as the format of a competition. Then I also worked on my stance for it to be more stable and also started to learn on how to adjust my stance based on the wind and weather conditions.

3. Your feelings & thoughts

Week 3 was a bitter sweet week were it was a bit hard in the sense where my shoulder felt uncomfortable. I did push through the week but it ended with me picking up a minor injury at the end of the week. It was frustrating to say the leat since i really was enjoying training and seeing myself improve bit by bit, day by day. I was frustrated but that was not going to stop me in my tracks. But on the other hand i did feel my shots getting better and better, i was also more consistent in where my arrows went albeit it was not near the middle of the target but i still was definitely improving compared to how i was at first.

4. How did you learn and apply the skill of desicion making in your EP journey?

Through archery i have enhanced my decision making skills a lot. It requires me to assess situations quickly and make precise choices under pressure and it forces me to do so with a clear and calm state of mind. Every time i shoot an arrow there are different series of decisions that i have to make in a split second, selecting the right arrow, adjusting my stance based on the wind, how much power i should put into the shot and when to pull the trigger. This can also be applied to my life as a medical student where I must make desicions daily that one day will effecct the outcome of my patients. And i should be working hard to achieve the level where i can make the best desicions for each patients with a clear mind.

5. How do you manage your time through out this EP journey?

By training archery, I have manage my time wisely by setting clear goals for each session, this will allow me to focus on specific areas to improve through out my day and week due to the fact that there are a lot of aspects that go into archery. Initially i will outline specific skills to work on, such as form, aim, or consistency, and allocate an ample amount of time for each skill. This approach can be applied into my life as a medical student. As a student i often prioritise my studies by creating a daily schedule. By dedicating specific time for specific lectures, prcticals and even breaks, I can keep focused and reduce burnout. This makes for a more organized approach for my education and also through out life.

6. Your plan for next week (Week 4)

In week 4 we plan to focus more on how to recover our bodies after training to keep our physical in the best condition for competitions. We also are going to keep going with our training as per the previous weeks to polish on our skills. And definitely try to build up more core strenght yet again so that my stance will become more stable.