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The Four

The One And Only Dillon , Yvonne , Joshen , Hafeezhah ; are owners of this blog , yeah .

Talk all you want...

Wednesday, August 26, 2009

Monday, August 24, 2009

History of The Olympic Movement ; Part (a)

History of the Olympic Movement ; Part (a)
Sunday, August 23, 2009

Link for the chart ;

2004 Summer Olympics.
USA - 36 Gold medals, 39 Silver medals and 27 Bronze medals.
China - 32 Gold medals, 17 Silver medals and 14 Bronze medals.
Russia - 27 Gold medals, 27 Silver medals and 38 Bronze medals.

History of the Olympic Movement ; Part (a)

2000 Summer Olympics.
USA - 36 Gold medals, 24 Silver medals and 31 Bronze medals.

Russia - 32 Gold medals, 28 Silver medals and 28 Bronze medals.
China - 28 Gold medals, 16 Silver medals and 15 Bronze medals.
History of the Olympic Movement ; Part (a)

2008 Summer Olympics.
China - 51 Gold medals, 21 Silver medals and 28 Bronze medals.
USA - 36 Gold medals, 38 Silver medals and 36 Bronze medals.
Russia - 23 Gold medals, 21 Silver medals and 28 Bronze medals.
Digital Media - Comic
Thursday, August 20, 2009

wellbeing & health ; part three.
Monday, July 20, 2009

Part three for wellbeing & health.
To summarize the topic :

To be healthy and fit, athletes should eat more of food which contains complex carbohydrates. For example ; bread, cereal, pasta and potato.

Those food also includes fibre, proteins and vitamin B's.

Bread and pasta contains complex carbohydrates.

Carbohydrates provides energy for the body to do activities. Carbohydrates also aids the body in digestion. Therefore, the organizer should feed the athletes with food containing carbohydrates.

Athletes should also eat fruits and vegetables. Fruits and vegetables provide vitamins and minerals. They are also good sources of dietary fibre and water. Vitamins protects the body against diseases and minerals helps the body to function properly.
Fruits and vegetables.

Proteins and fats are also important for the athletes. Proteins build the body, repair worn-out parts of the body and provides energy for the athletes. Fats, even though unhealthy, should not be avoided completely. Fats provides energy for the body's activities and fats keeps the body warm.

Food that provides proteins :

Eggs, milk and meat provides the body with proteins.

Food that contains fats - quite obvious. Sugar and sweet foods contains fats. Fats are recommended in small amounts only. Excessive amounts can give the body problems such as obesity, diabetes and high blood pressure.

And with that, our topic two is done :D.

Hafeezhah :p

wellbeing & health ; part two.
Friday, July 17, 2009

Okaaay, part two for wellbeing and health. In the previous post, we went through a list of food needed for an average male swimmer for a day. Basically, those are all mainly Australian and New Zealand food. In this post, we are discussing on eating before and after excercise, suggested food before competition and food that needs avoiding.

What an athlete consumes before, during and after exercise is important for comfort and performance during exercise. Eating before excercise is important as it can prevent the distracting symptoms of hunger during exercise. The major source of fuel for active muscles is carbohydrates.

When to eat :

Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you've eaten.

What to eat :

Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.

Suggested foods :

  • 1 hour or less before competition
    -fruit or vegetable juice such as orange, tomato, and/or
    -fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
    -up to 1 1/2 cups of a sports drink.
  • 2 to 3 hours before competition
    -fresh fruit
    -fruit or vegetable juices
    -bread, bagels
    -low-fat yogurt
    -sports drink
  • 3 to 4 hours before competition
    -fresh fruit
    -fruit or vegetable juices
    -bread, bagels
    -pasta with tomato sauce
    -baked potatoes
    -energy bar
    -cereal with low-fat milk
    -low-fat yogurt
    -toast/bread with limited peanut butter, lean meat, or low-fat cheese
    -30 oz of a sports drink

Foods to avoid before excercise/competition :

Any foods with a lot of fat
can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal.


Hafeezhah ;p

wellbeing & health ; part one.

Qns : How would the organizer of YOG look after atheletes nutrition meal and body maintenance over the period of 6 months? State your plans and recommendations. This includes before and after the competition.

Different sports require different diets. For example, the best swimmers can train for three days at six hours per day thus requiring daily recovery diet of high-energy and high-carbohydrate foods.

[ Information from
http://australianfood.about.com/b/2008/07/31/an-olympic-diet.htm ]

Sample list of food for a male swimmer :

Pre-training: Homemade Muesli Bar.

Breakfast: 2 bowls of Banana & Cinnamon Porridge and 500ml of fresh orange juice.

Porridge is a healthy and hearty way to start the day and will usually keep you going until lunchtime.

Mid-morning: Strawberry Yogurt Smoothie and two slices of Homemade Muesli Bar.

Lunch: A Grilled Chicken Salad with several slices of Cheese & Olive Damper washed down with a Mango & Passionfruit Lassi.

Grilled Chicken Salad.

Cheese & Olive Damper. Damper is a yeastless bread that was traditionally eaten in Australia by early colonial settlers.
It was simply made of flour, salt, sugar and either water or less frequently, milk.
Damper was cooked in the ashes of a fire or wrapped around a stick and cooked over an open flame. It would be consumed with whatever condiments were handy such as sliced of meat or golden syrup.

Mango and Passionfruit Lassi. This delicious Indian drink has been mixed with tropical passionfruit and a hint of fresh mint.

Before Training: 250 ml liquid meal supplement.
After Training: Sports drink + two slices of
Homemade Muesli Bar

Dinner: Large portion of
Asian Chicken & Asparagus Stir-fry with several slices of Cheese & Olive Damper and a glass of fruit juice.

Asian Chicken & Asparagus Stir-fry.

Dessert: One or two ANZAC Biscuits.

ANZAC Biscuits.

Originally named "Soliders’ Biscuits" and containing just flour, sugar, milk powder and water, these simple biscuits were made to endure the journey at sea.
Now the biscuits are more of a treat with the addition of butter, golden syrup and desiccated coconut.

Before Bed:
Strawberry Yogurt Smoothie or a small portion of Tropical Fruit with Yogurt

Tropical Fruit Salad.

All this for just one person, for just one day. Eating itself is an Olympic sport!

Next post ; part two.

Hafeezhah ;p

OLYMPIC values.
Wednesday, July 8, 2009

The three main core values of the Olympic
Movement, which inspire us on individual and
organisational levels, are:

  • Excellence: This value stands for giving
    one’s best, on the field of play or in the
    professional arena. It is not only about
    winning, but also about participating, making
    progress against personal goals, striving to
    be and to do our best in our daily lives and
    benefiting from the healthy combination of a
    strong body, mind and will.
  • Friendship: This value encourages us to
    consider sport as a tool for mutual
    understanding among individuals and people
    from all over the world. The Olympic Games
    inspire humanity to overcome political,
    economic, gender, racial or religious
    differences and forge friendships in spite of
    those differences.
  • Respect: This value incorporates respect for
    oneself, one’s body, for others, for the rules
    and regulations, for sport and the
    environment. Related to sport, respect stands
    for fair play and for the fight against doping
    and any other unethical behaviour .

+ Sportsmanship: This value is a conformance to the rules
and spirit of the game. Sportsmanship expresses an aspiration that the activity will be enjoyed for its own sake, with proper consideration for fairness, ethics, respect, and a sense of fellowship with one's competitors. Sportsmanship typically means fair play. Fair play refers to all participants having an equitable chance to pursue victory and acting toward others in an honest, straightforward, and a firm and dignified manner even when others do not play fairly. It includes respect for others including team members, opponents, and officials.

+Empathy:This value is the capability to share and understand another's feelings and emotions. It is often characterized as the ability to "put oneself into another's shoes". Do not jeer the competitor who has just lost ; this also shows poor sportsmanship. if we were in his place, how would we feel ?


Ancient olympics

The Ancient Olympic Games were a series of athletic competitions held for representatives of various city-states of Ancient Greece. Records indicate that they began in 776 BC in Olympia, Greece. They were celebrated until 393 AD.
The Games were usually held every four years, or olympiad, as the unit of time came to be known. During a celebration of the Games, an Olympic Truce was enacted to enable athletes to travel from their countries to Olympia in safety. The prizes for the victors were laurel wreaths, palm branches, woolen ribbons and sometimes even food for life. The ancient Olympics were rather different from the modern Games. There were fewer events, and only free men who spoke Greek could compete, instead of athletes from any country.
Also, the Games were always held at Olympia instead of moving around to different places every time.In the chariot racing event, it was not the rider, but the owner of the chariot and team who was considered to be the competitor, so one owner could win more than one of the top spots. The addition of events meant the festival grew from one day to five days, three of which were used for competition. The other two days were dedicated to religious rituals. On the final day, there was a banquet for all of the participants, consisting of 100 oxen that had been sacrificed to Zeus on the first day.
The winner of an Olympic event was awarded an olive branch and often was received with much honour throughout Greece, especially in his home town, where he was often granted large sums of money (in Athens, 500 drachma, a small fortune) and prizes including vats of olive oil. (See Milo of Croton.) Sculptors would create statues of Olympic victors, and poets would sing odes in their praise for money.
Archaeologists believe that wars were halted between the city-states of Greece so that the athletes as well as the spectators of the Olympics could get there safely. However, some archaeologists argue that the wars were not halted, but that the athletes who were in the army were allowed to leave and participate in the Olympics.
Participation in the classical games was limited to male athletes except for women who were allowed to take part by entering horses in the equestrian events. In 396 BC, and again in 392 BC, the horses of a Spartan princess named Cynisca won her the four-horse race. It is thought that single women (not betrothed or married) were allowed to watch the races. Also priestesses in the temple of Zeus who lit the candles were permitted.
The athletes usually competed naked, not only as the weather was appropriate, but also as the festival was meant to celebrate, in part, the achievements of the human body. Olive oil was occasionally used by the competitors, not only to keep skin smooth, but also to provide an appealing look for the participants. Competitors may have worn a kynodesme to restrain the penis.

Beijing olympics stadium...

Next Olympics in London 2012..

The evolution of the Olympic Movement during the 20th century forced the IOC to adapt the Games to the world's changing social circumstances. Some of these adjustments included the creation of the Winter Games for ice and snow sports, the Paralympic Games for athletes with physical disabilities, and the Youth Olympic Games for teenage athletes. The IOC also had to accommodate the Games to the varying economical, political, and technological realities of the 20th century. As a result, the Olympics shifted away from pure amateurism, as envisioned by Coubertin, to allow participation of professional athletes. The growing importance of the mass media created the issue of corporate sponsorship and commercialization of the Games.
Tuesday, June 30, 2009

The 2010 Summer Youth Olympic Games (officially known as I Summer Youth Olympic Games) is the inaugural Youth Olympic Games, a major international sports and cultural festival to be celebrated in the tradition of the Summer Olympic Games from August 14 to August 26, 2010, during the XXIX Olympiad. The Games will be held in Singapore, in a decision announced on 21 February 2008 after mail voting by 105 IOC members.
Wednesday, June 17, 2009

The Olympic Games are an international event of summer and winter sports, in which thousands of athletes compete in a wide variety of events. The Games are currently held every two years, with Summer and Winter Olympic Games alternating. Originally, the ancient Olympic Games were held in Olympia, Greece, from the 8th century BC to the 5th century AD. In the late 19th century, Baron Pierre de Coubertin was inspired by Olympic festivals to revive the Games. For this purpose, he founded the International Olympic Committee (IOC) in 1894, and two years later, the modern Olympic Games were established in Athens. The IOC has since become the governing body of the Olympic Movement, whose structure and actions are defined by the Olympic Charter.
Tuesday, May 26, 2009

The BeiJing Olympics Mascots...
BeiJing Olympics

Singapore table tennis players.....