INSTITUT PENDIDIKAN GURU KAMPUS

SULTAN MIZAN, BESUT,

TERENGGANU

PROGRAM PERSEDIAAN IJAZAH
SARJANA MUDA PERGURUAN
AMBILAN JUN 2011 (PPISMP)

KERJA KURSU ENGLISH LANGUAGE
PROFFICIENCY
NAMA YONG CHING KIM
I.C 920606-13-6247
UNIT PSV3(SJKC)
KOD MATA PELAJARAN BI1311D1
SUBJEK ENGLISH LANGUAGE
PROFFICIENCY
NAMA PENSYARAH YAHYA BIN YUSOF
TARIKH HANTAR 08.09.2011

BIODATA DIRI


NAMA YONG CHING KIM
I.C 920606-13-6247
H.P 014-688-5790
ASAL SIBU, SARAWAK
UNIT PSV3(SJKC)












HALAMAN PENGAKUAN

saya akui bahawa karya ini adalah hasil kerja saya sendiri kecuali nukilan
dan ringkasan yang telah saya nyatakan sumbernya.


Tandatangan : ______________________________________________

Nama : ___________________________________________________

Tarikh : ___________________________________________________



Task 1.2
Compile three articles of the same theme from three different sources. You
may choose one of the following themes: personal experience, lifestyle or
entertainment
Theme: Lifestyle
Articles: Website
Simple Ways to Live a Healthy Lifestyle

By Paige Waehner, About.com Guide
Updated August 15, 2011
You hear a lot about living a healthy lifestyle, but what does that mean? In
general, a healthy person doesn't smoke, is at a healthy weight, eats healthy
and exercises. Sounds simple, doesn't it?
The trick to healthy living is making small changes...taking more steps, adding
fruit to your cereal, having an extra glass of water...these are just a few ways
you can start living healthy without drastic changes.
Exercise
One of the biggest problems in America today is lack of activity. We know it's
good for us but avoid it like the plague either because we're used to being
sedentary or afraid that exercise has to be vigorous to be worth our time. The
truth is, movement is movement and the more you do, the healthier you'll be.
Even moderate activities like chores, gardening and walking can make a
difference.
Just adding a little movement to your life can:
Reduce the risk of heart disease, stroke and diabetes
Improve joint stability
Increase and improve range of movement
Help maintain flexibility as you age
Maintain bone mass
Prevent osteoporosis and fractures
Improve mood and reduce symptoms of anxiety and depression
Enhance self esteem
Improve memory in elderly people
Reduce stress
So, even if you opt for small changes and a more modest weight loss, you can
see the benefits are still pretty good. One study has found that just a 10%
weight reduction helped obese patients reduce blood pressure, cholesterol
and increase longevity.
Simple Ways to Move Your Body
You can start the process of weight loss now by adding a little more activity to
your life. If you're not ready for a structured program, start small. Every little
bit counts and it all adds up to burning more calories.
Turn off the TV. Once a week, turn off the TV and do something a little
more physical with your family. Play games, take a walk...almost anything
will be more active than sitting on the couch.
Walk more. Look for small ways to walk more. When you get the mail, take
a walk around the block, take the dog for an extra outing each day or walk
on your treadmill for 5 minutes before getting ready for work.
Do some chores. Shoveling snow, working in the garden, raking leaves,
sweeping the floor...these kinds of activities may not be 'vigorous' exercise,
but they can keep you moving while getting your house in order.
Pace while you talk. When you're on the phone, pace around or even do
some cleaning while gabbing. This is a great way to stay moving while
doing something you enjoy.
Be aware. Make a list of all the physical activities you do on a typical day. If
you find that the bulk of your time is spent sitting, make another list of all
the ways you could move more--getting up each hour to stretch or walk,
walk the stairs at work, etc.

Eating Well
Eating a healthy diet is another part of the healthy lifestyle. Not only can a
clean diet help with weight management, it can also improve your health and
quality of life as you get older. You can use the new MyPlate to determine
how many calories you need and what food groups you should focus on or, if
you're looking for smaller changes, you can use these tips for simple ways to
change how you eat:
Eat more fruit. Add it to your cereal, your salads or even your dinners
Sneak in more veggies. Add them wherever you can--a tomato on your
sandwich, peppers on your pizza, or extra veggies in your pasta sauce.
Keep pre-cut or canned/frozen veggies ready for quick snacks.
Switch your salad dressing. If you eat full-fat dressing, switch to
something lighter and you'll automatically eat less calories.
Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is
another simple way to eat less calories without having to change too much
in your diet.
Make some substitutes. Look through your cabinets or fridge and pick 3
foods you eat every day. Write down the nutritional content and, the next
time you're at the store, find lower-calorie substitutes for just those 3 items.
Creating a healthy lifestyle doesn't have to mean drastic changes. In fact,
drastic changes almost always lead to failure. Making small changes in how
you live each day can lead to big rewards, so figure out what you can to be
healthy today.
http://exercise.about.com/od/healthinjuries/a/healthylifestyl.htm



Article: Newspaper (TopNews)
Healthy Lifestyle Leads To Increased Age

Submitted by Elina Needham on Tue, 08/23/2011 - 09:33 Health Research
The online published research "Low Risk Behaviors and All-Cause Mortality:
Findings from the National Health and Nutrition Examination Survey III
Mortality Study" has found if a person follows the path with four things called
no smoking, eating a healthy diet, limiting alcohol, and getting regular physical
activity reduces death risk by 66%.
The report that got published on the American Journal of Public Health took
all possible mortality factors and discovered that if a person full fills all four
guidelines then he reduces his 66% risk to death from cancer, 65% from any
heart disease and 57% from any other diseases.
The Centers for Disease Control and Prevention (CDC) conducted the study
and its researchers analyzed the data from the CDC's National Health and
Nutrition Examination Survey (NHANES) III Mortality Study. CDC Director
Thomas R. Frieden said, "If you want to lead a longer life and feel better, you
should adopt healthy behaviors- not smoking, getting regular physical activity,
eating healthy and avoiding excessive alcohol use".
While conducting the research, researchers also found Mexican-Americans
had more healthy behaviors compared to whites and African-Americans.
The motto is simple: Follow healthy lifestyle. But researchers fear that there
are a very few people who follow all four instructions.
http://topnews.us/content/242726-healthy-lifestyle-leads-increased-age


Article: Journal (healthy life journal)
The Importance of Exercise
Posted by Patrick McDowell in Healthy Living Oct 23, 09 | Comments Off
One of the most basic elements of living a healthy life is getting an adequate
amount of exercise. Proper exercise is unfortunately one of the most ignored
factors in a healthy lifestyle, which is one of the main reasons why obesity is
becoming such a common problem. The majority of individuals do not get
enough exercise to balance their caloric intake, which results in excessive
weight gain. To live a truly healthy life, you need to be familiar with the basics
of good exercise, as well as how regular exercise can benefit your body.

The Benefits of Exercise
Increase your Basal Metabolic Rate (BML)
One of the best benefits associated with exercise is that over time, you will
increase your basal metabolic rate (BMR). Your BMR is defined as the
amount of energy you burn while resting. As a general rule, increasing your
muscle mass (even by a small amount) causes a subsequent increase in your
BMR. This means that you will eventually have higher caloric requirements to
satisfy your active lifestyle. This is also a great way to lose extra weight, as
your body increases its percentage of lean muscle mass.

Improve your Mood
Scientific studies have proven that regular exercise promotes a general
feeling of well-being. This usually manifests by you feeling much more relaxed
and happier during your daily activities. In addition to this, exercise also
reduces stress and promotes a positive self-image. As your body begins to
display the positive effects of your exercise routine, you will begin to notice
that your confidence will increase as well. Its a proven fact that regular
exercise is also one of the best ways to prevent depression.
Weight Management
Weight loss is one of the most common benefits normally associated with
regular exercise. However, there are different types of exercise that will affect
your level of weight loss. As a general rule, long-term low-intensity cardio is
the best way to maintain healthy weight loss over a period of time. More
intense cardio exercises are useful for improving your endurance, aiding your
cardiovascular health and may sometimes contribute to building muscle mass
(depending on the specific type of cardio exercise).

Developing an Exercise Routine
The most common problem that many people in relation to exercise is having
sufficient willpower to actually follow an exercise routine. However, this can be
accomplished easily with some simple motivational tactics. Try to set a goal
that involves the type of benefits that you are looking to get out of your
exercise routine. If you are trying to lose weight, set a goal of from 1-3 pounds
of weight loss per week. Its important to keep in mind that muscle has a
higher density than fat, and subsequently weighs more. As you build muscle,
adjust your weight loss goals so that they reflect the amount of muscle that
you are gaining. Try to aim for losing inches of fat from key areas instead,
since this is usually a better guideline to follow in how effective your exercise
routine is.

http://healthylifejournal.org/healthy-living/the-importance-of-exercise/














Task 2.1
Identify the main ideas and supporting details of each article and transform
them into appropriate graphic organizer
Simple Ways to Live a Healthy Lifestyle (Article from website)


Simple Ways to Live
a Healthy Lifestyle
Exercise
-Reduce the risk of heart
disease, stroke and diabetes
-Improve joint stability
-Increase and improve range
of movement
-Help maintain flexibility as
you age
-Maintain bone mass
-Prevent osteoporosis and
fractures
-Improve mood and reduce
symptoms of anxiety and
depression
-Enhance self esteem
-Improve memory in elderly
people
-Reduce stress
Simple Ways
to Move Your
Body
-Turn off the TV
-Walk more
-Do some chores
-Pace while you talk
-Be aware
Eating Well
-Eat more fruit
-Sneak in more veggies
-Eat low-fat or fat-free dairy
-Make some substitutes
-Switch your salad dressing
Main Ideas
Supporting Details
Main Ideas
Supporting Details
Supporting Details

Healthy Lifestyle Leads to Increased Age (Article from newspaper)












Main Idea
Healthy
behavior
Supporting Details
- no smoking
- eating a healthy
diet
- limiting alcohol
- getting regular
physical activities
Healthy
Lifestyle
Leads To
Increased
Age

The Importance of Exercise (Article from Journal)






The
Importance
of Exercise
The Benefits of
Exercise
- increase your
Basal Metabolic
Rate
- Improve your
mood.
- weight
management
Developing an
Exercise Routine
- Try to set a goal that
involves the type of
benefits that you are
looking to get out of
your exercise routine.
- adjust your weight
loss goals so that they
reflect the amount of
muscle that you are
gaining.
- Try to aim for losing
inches of fat from key
areas.
Main Ideas
Supporting Details
Task 2.2
Write a summary of one of the articles in not more than a quarter of the length
of the original article.
Article: Journal (healthy life journal)
The Importance of Exercise
Proper exercise is one of the most ignored factors in a healthy lifestyle.
Doing exercise can help in increasing the Basal Metabolic Rate (BMR). BMR
is defined as the amount of energy you burn while resting. Increasing muscle
mass causes a subsequent increase in BMR. By doing exercise, our mood
can be improve. Exercise reduces stress and promotes a positive self-image
and we will feel relaxed and happier during our daily activities. Exercises will
also help in our weight management. There are different types of exercise that
will affect your level of weight loss. Follow an effective exercise routine is
important. We have to try to set a goal. Next, adjust our weight loss goals and
finally try to aim for losing inches of fat from key areas instead.















Bibliography
Website
1. Waehner, P. (2011, Ogos 15). Simple Ways to Live a Healthy Lifestyle.
Retrieved Ogos 28, 2011, from About.com:
http://exercise.about.com/od/healthinjuries/a/healthylifestyl.htm
Newspaper
1. Needham, E. (2011). Healthy Lifestyle Leads To Increased Age. US:
TOPNEWS .
Journal
1. McDowell, P. (2009 ). The Importance of Exercise . healthy
lifejournal.org , 1-2.