SPM Sains Sukan study plan

Define the scope of Sains Sukan as an applied science covering anatomy, physiology, biomechanics, nutrition and psychology of sport, and list at least 15 official syllabus subtopics you must master.

Label a blank human skeleton diagram with 30 major bones and 12 major muscle groups, writing the Malay and English term for each.

Explain the structure and function of the skeletal, muscular and articular systems in relation to movement, producing a one-page summary for each.

Build a personal glossary file of 60 core terms (e.g. otot agonis, antagonis, sendi, tuas) with a one-line definition each.

Describe the cardiovascular and respiratory responses to exercise, including heart rate, stroke volume, cardiac output, tidal volume and oxygen uptake.

Compare the three energy systems (ATP-PC, glycolytic, oxidative) by fuel, duration, intensity and by-products, and tabulate them side by side.

Explain the acute and chronic adaptations to aerobic and resistance training, citing at least five adaptations each.

Calculate and interpret basic measures such as BMI, target heart rate using the Karvonen formula, and estimated VO2max from a field test.

Apply the three lever classes to sporting actions, giving two Malay sporting examples for each class.

Analyse a sprint, a jump and a throw using Newton's three laws and the concepts of force, velocity, acceleration and momentum.

Explain projectile motion, centre of gravity and stability, and how each affects technique in at least three sports.

Sketch free-body or vector diagrams for two sporting movements and resolve forces into components.

Identify the macronutrients and micronutrients, state their functions and energy values, and match food sources to each.

Explain hydration, electrolyte balance and the pre-, during- and post-event nutrition guidelines for a Malaysian athlete.

Evaluate the risks and rules around common supplements and prohibited substances, referencing the concept of doping control.

Design a one-day meal plan for a 60 kg endurance athlete and justify the carbohydrate, protein and fluid amounts.

Explain arousal, anxiety, motivation and concentration using established sport-psychology models, and describe one intervention for each.

Describe the stages of motor skill learning and classify skills by open/closed, gross/fine and discrete/serial/continuous.

Outline principles of training (overload, progression, specificity, reversibility, recovery) and apply them to a six-week programme.

Identify common sports injuries, their causes and first-aid responses including RICE, and list prevention strategies.

Summarise growth and maturation, physical fitness components and talent identification relevant to school-age athletes.

Explain the role of sports science support staff (coach, physiologist, nutritionist, psychologist, physiotherapist) and how they collaborate.

Interpret simple test data (speed, endurance, flexibility, strength) and write feedback a coach could act on.

Consolidate weeks 1-5 notes into a single condensed revision sheet of no more than 10 pages.

Answer 60 mixed practice questions under timed conditions and score your accuracy by subtopic.

Rewrite every wrong answer as a corrected statement in your own words, explaining why the original was wrong.

Re-teach the three weakest subtopics aloud or in writing without notes, then check against your revision sheet.

Memorise key definitions and formulas (energy values, Karvonen, BMI, lever classes) by self-testing twice this week.

Complete two full mock papers under exam timing and record scores against your week-7 baseline.

Review only the error log and weakest subtopics, closing each remaining gap with a written explanation.

Recite the condensed revision sheet from memory for the top 10 high-frequency subtopics.

Finalise an exam-day strategy covering time allocation per section, question order and checking routine.