1 murid = 3 buah buku
1 kelas = 45 orang murid

Jumlah Buku bagi 1 kelas = 135 Buah buku

Seorang guru akan mengajar sekurang-kurangnya 5 kelas

> 5 X 135 = 675 Buah buku.

4. Menghadiri/ mengendalikan pelbagai jenis mesyuarat

- Mesyuarat Guru
- Mesyuarat Sukan
- Mesyuarat Panitia
- Mesyuarat PIBG
- Mesyuarat Aliran
- Mesyuarat Program
- Mesyuarat Luaran

5. Menghadiri pelbagai jenis kursus dalaman / luaran
6. Mengisi pelbagai jenis borang.
7. Menghantar murid ke Klinik
8. Mengisi maklumat murid di dalam file peribadi
10. Mengisi markah ujian/ peperiksaan
11. Mengisi data murid SMM
12. Menangani masalah disiplin murid / pelajar
13. Melayani karenah Ibu Bapa / penjaga
14. Mengecat sekolah
15. Membersihkan bilik / stor
16. Menganjurkan program-program wajib (Hari terbuka dsb)
17. Menyiapkan program Head Counting
18. Melaksanakan pelan tindakan PPD, JPN (seperti KIA2M, etc)
19. Menyiapkan file gerko, persatuan, kelab dan sebagainya
20. Menghantar murid ke pertandingan atau kejohanan
21. Mencuci najis/air kencing murid.
22. Menunggu semua murid pulang sebelum guru pulang.
23. Mengadakan kelas tambahan, kelas intensif dan sebagainya
24. Menyediakan Bahan Bantu Mengajar (BBM)
25. Berniaga (jualan hari kantin, etc)
26. Menjaga kebajikan murid
27. Bekerja lebih masa (menyiapkan pentas, backdrop, banner dsb)
28. Menyediakan kertas peperiksaan / ujian
29. Menanda kertas peperiksaan / ujian.
30. Mengendalikan perhimpunan murid

* Terdapat lagi tugasan sebagai seorang guru. tetapi cukuplah sekadar ini untuk nilaian kita bahawasanya tugas seorang guru amatlah berat. Walaupun kita sering menganggap cikgu cuti banyak dan sebagainya. Tetapi hakikatnya tugas seoran guru amatlah berat. Jarang sekali bagi pekerjaan lain membawa balik kerja-kerja pejabat ke rumah, berbanding guru yang terpaksa menanda buku dan menulis rancangan mengajar sehingga lewat malam. Sungguh besar pengorbanan mereka dalam mendidik anak bangsa kita.

Bersempena dengan Hari Guru, Warga ARJ mengucapkan “Selamat Hari Guru” kepada semua guru seluruh dunia, terutamanya kepada guru-guru yang pernah berurusan dengan kami dalam menjalankan program motivasi pelajar.

Perhatian:

1. Jangan pentingkan kuantiti pembacaan tetapi kualiti.
2. Jangan terlalu gelojoh dalam membaca. Pastikan anda benar-benar faham sebelum pindah ke muka surat atau bahan bacaan seterusnya.
3. Untuk subjek matematik, Prinsip Akaun, Kimia, Fizik dan subjek yang memerlukan pengiraan, elakkan dari sekadar membaca. Banyakkan latih tubi (Latihan pengiraan). Anda tidak akan faham hanya sekadar membaca.

Memang tidak dinafikan kadang-kadang sesuatu masalah komunikasi didalam rumah tangga berpunca daripada suami. sehinggakan si suami sering dilabel sebagai ‘pekak‘, ‘mayat hidup‘, ‘tiang elektrik‘, ‘tunggul kayu‘ dan beberapa istilah kerana si suami tidak menjawab pertanyaan si isteri.

Walaubagaimanapun, ada kalanya masalah ini berpunca dari si isteri akibat soalan-soalan yang dikemukakan pada si suami “tidak releven“, “mengarut” dan “merimaskan” !

Antaranya:

1. Sudah gaharu, cendana pula

Kadang-kadang kaum hawa ini mempunya suatu sikap yang agak pelik. Iaitu suka bertanya soalan-soalan cepu emas yang boleh dikategorikan sebagai soalan “sudah gaharu, cendana pula” Sebagai contoh: Seorang wanita menyambut suaminya, yang baru pulang dari kerja, setelah penat bekerja seharian, sambil berkata: “Abang baru balik? penat ke? Nak minum ke?” Sepatutnya soalan-soalan ini tidak perlu ditanya lagi kerana jawapannya sudah jelas dan sudah diketahui oleh si isteri. Cuba bayangkan jika si suami menjawab “Eh taklah, semalam lagi dah balik!.. tak penatlah goyang kaki jek… tak payah, semalam dah minum”

2. Suka bertanya satu soalan yang sama berulang-ulang

Kadang-kadang sikap si kaum Hawa ini, suka bertanya sutu soalan yang sama secara berulang-ulang kali. Sebagai contoh ” pintu rumah dah kunci?” kemudian si suami menjawab “sudah” selang beberapa ketika si isteri bertanya lagi ” pintu rumah dah kunci ke belum” hatta ada sesetengah kaum isteri mengulang soalan yang sama sehingga melebihi 3 kali. Yang akhirnya menyebabkan si suami tidak lagi menjawab soalan mereka itu.

3. Soalan disertai dengan “membebel”

Kadangkala si isteri suka bertanya dengan disertai dengan membebel. Ini akan menyebabkan si suami malas hendak menjawab soalan tersebut. Sikap kaum lelaki selalunya tidak berapa gemar dileteri manakala sikap kaum hawa pula gemar meleteri. Sebagai contoh “Abang dah bayar bil?” belum sempat si suami menjawab terus disambung dengan ceramah umum oleh si isteri! “Ish, kalau tak bayar nanti kene potong, macam mana nak buat keje gelap gelita, nanti apa jiran-jiran cakap, saya nak letak muka kat mana, abang tau je lah……. bla bla bla bla“

4. Solalan tidak pada masanya

Kadang kala soalan yang diajukan oleh si isteri tidak kena pada tempatnya. Sebagai contoh si suami sedang menyiapkan kerja yang perlu disiapkan dengan segera. Manakala si isteri pula tidak habis – habis dengan soalan yang beranika pilihan mereka yang menyebabkan si suami “tension” dan “serabut” dan akhirnya mengambil jalan mudah dengan tidak menjawab soalan-soalan tersebut.

5. Mahukan jawapan segera.

Sikap dan perangai kebanyakkan apabila diajukan soalan, mereka berfikir atau mengingat (perkara berkaitan soalan) terlebih dahulu sebelum menjawab / membuat keputusan. Ini mengelakkan jawapan / tindakan yang diambil tidak bertepatan atau salah. Manakala sikap si isteri pula suka mendesak mahukan jawapan yang segera. Sikap mendesak ini akan meyebabkan proses berfikir dan membuat keputusan terbantut yang akhirnya suami “tension” lalu mendiamkan diri.

What is Breast Cancer?

Breast cancer is an abnormal growth of a tumor anywhere in the breast, which will be apparent in the early stages as a lump. This growth remains benign for a certain period of time (which varies from one woman to another). During this benign period, the tumor can be surgically removed and the cancer can be eradicated. However once the cancer begins spreading, there is no way to treat the cancer.

It is essential to know what the telltale signs of breast cancer are. In females, the following symptoms may indicate the onset of this cancer:-

* A sudden lump formed anywhere in the breast,
* Changes in coloration of the skin above the breast,
* Crimpling of the skin below the breast,
* Deformation in the nipple shape,
* Discharge from the nipple, including a bloody discharge in the later stages.

Any unexplained change in the breast shape, color and size, especially in the region of the nipple, requires immediate attention.

The High-Risk Group

Though it may seem alarming to some women, it is absolutely vital to know who the high-risk groups for breast cancer are. This may help you to be extra wary about the disease and take proper preventive measures. Breast cancer is more found in:-

* Women who are overweight and lead a lifestyle with little exercise;
* Women who have had some sort of surgery on the breast, including breast implant surgery;
* Women who have had a family history of breast cancers;
* Women who smoke and consume alcohol;
* Women with a scarred breast tissue, etc.

Breast Cancer Prevention

Though the actual causes of breast cancer are still an enigma, there are certain strongly indicated causative factors that one must avoid. These are given below:-

(i) Maintain your body weight – Breast cancer has been found to be more prominent in overweight women than in slimmer ones. Hence, it is necessary to keep a steady acceptable weight throughout the life. A body mass index of below 25 is quite ideal.

(ii) Consider the genetic factors – Breast cancer is suspected to be produced due to the abnormalities in the BRCA1 and BRCA2 genes. It is necessary to check up on whatever information you can get about these genes. Additionally, if your family has a history of breast cancer, then you must keep up a regular checkup routine with your doctor.

(iii) Eating the right foods – Several foods have a tenacity to ward off cancers. A list of the foods that are advantageous in breast cancer prevention is given below:-

* Cruciferous foods such cabbage, cauliflower, sprouts, broccoli, legumes, etc;
* Citrus vitamin C containing foods such as oranges and tomatoes;
* Soy products such as tempeh, tofu, edamame, etc;
* Low carbohydrate foods such as beans and legumes, etc.

(iv) Use the right fats – Fats are known to influence the chances of breast cancer strongly. It is absolutely necessary to stop the consumption of omega-6 fats such as sunflower, safflower and cottonseed oils; while you must increase the consumption of omega-3 fats such as those obtained from fishes such as salmon and tuna. Mono-saturated oils such as canola and extra virgin olive oil are known to possess specific anti-cancer properties.

(v) Abstain from alcoholism and smoking – Being addicted to alcohol or tobacco, especially if you are overweight is one of the surest ways to invite breast cancer. Just one drink of an alcohol a day can increase your chances of having breast cancer by 20 to 25%.

(vi) Be wary of estrogen boosting medicines – Be double skeptical of all drugs that contain estrogen in any form. This includes all the breast enlargement pills, which contain nothing but phyto-estrogens as their active ingredient. Inducing estrogen in the body can create problems with the natural estrogen balance, which will accelerate breast cancer.

(vii) Regular exercise – It has been seen that breast cancer mostly affects women who lead a sedentary and less active lifestyle. Hence, it is necessary for women to maintain a minimum exercise routine per day. It helps if the exercises are chest expansion exercises.

(viii) Be cheerful – Though the effect between mental tensions and breast cancer is not yet proved, there is a strong indication that there may be an underlying factor. Women should maintain a positive outlook. This might play a role in thwarting the onset of the disease.

The above are the basic precautions that you can take against the dreadful breast cancer. Right knowledge and timely care may just go a long way in saving your life if you fall an unfortunate victim of the disease.

Measurement 1: Bodyweight

Measurement 2: Waist Girth (measured at the umbilicus)

Procedure:
1) Multiply your bodyweight by 1.082. Add the result to 94.42. Once your calculation is complete, save the number. à (Bodyweight x 1.082) + 94.42=Result 1

2) Multiply your waist girth by 4.15. Once you get this result, subtract it from the number obtained in step 1 (ie: Step 1 result-Step 2 result). The result obtained after the subtraction is done is your lean bodyweight (your weight if you had no fat in your body at all). à Result 1 – (Waist Girth x 4.15)= Lean Body Weight

3) Finally, subtract your lean bodyweight from your total bodyweight (Total weight-Lean Bodyweight). Once you get the result, multiply that number by 100. Once you get the result divide it by your total bodyweight. This final result is your percentage of body fat. à ((Total Bodyweight – Lean Bodyweight) x 100) divided by (Your Body Weight) = Your Percentage of Body Fat.

Example:
I weigh 190 and I have a 30.5inch waist. Therefore, step 1 is (190 x 1.082) + 94.42 = 300. Step 2 says that my lean body weight equals 300-(30.5 x 4.15)=173.425. Finally, Step 3 says that my body fat percentage is ((190-173.425) x 100) divided by 190= 8.72%.

For Women:
Before you use the formulas, there are five measurements that are required (not fair, I know):

Measurement 1: Bodyweight.

Measurement 2: Wrist Circumference (measured at the widest point).

Measurement 3: Waist Circumference (measured at your umbilicus).

Measurement 4: Hip Circumference (measured at the widest point).

Measurement 5: Forearm Circumference (measured at the widest point).

Procedure:
1) Multiply your bodyweight by 0.732. à Bodyweight x .0732 = Result 1.

2) Add the result above to 8.987. à Result 1 + 8.987= Result 2.

3) Divide your wrist circumference by 3.14. à Wrist divided by 3.14 = Result 3.

4) Multiply your waist measurement by 0.157. à Waist x 0.157 = Result 4.

5) Multiply your hip measurement by 0.249. à Hip x 0.249 = Result 5.

6) Multiply your forearm measurement by 0.434. à Forearm x 0.434 = Result 6.

7) Add results 2 & 3. à Result 2 + Result 3 = Result 7.

Subtract Result 4 from Result 7. à Result 7 – Result 4 = Result 8.

9) Subtract Result 5 from Result 8. à Result 8 – Result 5 = Result 9.

10) Add Result 6 and Result 9. The result is your lean body mass (your fat free weight) à Result 6 + Result 9 = Lean Body Mass.

11) Subtract your lean body mass from your bodyweight. Once you get the result, multiply that number by 100. Once you get this result, divide it by your bodyweight. à ((Bodyweight-Lean Body Mass) x 100) divided by your bodyweight.

Example:
A woman that weighs 125, and has a wrist measurement of 6.0, a waist measurement of 24, a hip measurement of 38, and a forearm measurement of 9.5 would calculate her body fat percentage in the following manner. Step 1: 125 x 0.732=91.5. Step 2: 91.5 + 8.987=100.487. Step 3: 6 divided by 3.14=1.91. Step 4: 24 x 0.157=3.768. Step 5: 38 x 0.249=9.462. Step 6: 9.5 x 0.434=4.123. Step 7: 100.487+1.91=102.397. Step 8: 102.397-3.768=98.629. Step 9: 98.629-9.462=89.167. Step 10: 4.123+89.167=93.29 (Lean Body Weight: Fat Free Weight). Step 11: ((125-93.29) x 100) divided by 125 = (31.37 x 100) divided by 125 = 3171 divided by 125= 25.368 (Body Fat Percentage).
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Notes: The formulas above are just approximations. The goal here is to have a point of reference from which to work. I recommend that you measure your body fat every three weeks. If you see a pattern where you see yourself gaining muscle and losing fat, then you know your program is right on track. If not, examine which part of your program is not optimal. Assuming that you are following an effective training routine, look at the things that could be going wrong such as you are not getting enough rest at night or more likely you are not following your nutrition plan to the letter.

Since I like to measure my progress, and that of others, in the shortest amount of time possible, I created a computer program that once you enter the required inputs, it calculates in a microsecond your lean body mass, fat mass, and body fat percentage. It sure beats using the calculator, the pen or pencil and the piece of paper.

1 Take 100% Responsibility for Your Life
2 Be Clear Why You’re Here
3 Decide What You Want
4 Believe It’s Possible
5 Believe in Yourself
6 Become an Inverse Paranoid
7 Unleash the Power of Goal Setting
8 Chunk It Down
9 Success Leaves Clues
10 Release the Brakes
11 See What You Want, Get What You See
12 Act As If
13 Take Action
14 Just Lean Into It
15 Feel the Fear and Do It Anyway
16 Be Willing to Pay the Price
17 Ask! Ask! Ask!
18 Reject Rejection!
19 Use Feedback to Your Advantage
20 Commit to Constant and Never-Ending Improvement
21 Keep Score for Success
22 Practice Persistence…Never Give Up!
23 Practice the Rule of 5
24 Exceed Expectations

Section 2: Transform Yourself for Success

25 Drop Out of the “Ain’t It Awful” Club
26 Acknowledge Your Positive Past
27 Keep Your Eye on the Prize
28 Clean Up Your Messes and Your Incompletes
29 Complete the Past to Embrace the Future
30 Face What Isn’t Working
31 Embrace Change
32 Transform Your Inner Critic into an Inner Coach
33 Transcend Your Limiting Beliefs
34 Develop Four New Success Habits a Year
35 99% Is a Bitch—100% Is a Breeze
36 Learn More to Earn More
37 Stay Motivated with the Masters
38 Fuel Your Success with Passion and Enthusiasm

Section 3: Build Your Success Team

39 Stay Focused on Your Core Genius
40 Redefine Time
41 Build a Powerful Support Team
42 Just Say No!
43 Say No to the Good, So You Can Say Yes to the Great
44 Find a Wong to Climb Under
45 Hire a Personal Coach
46 Mastermind Your Way to Success
47 Inquire Within

Section 4: Build Successful Relationships

48 Be Hear Now
49 Have a Heart Talk
50 Tell the Truth Faster
51 Speak With Impeccability
52 When In Doubt, Check It Out
53 Practice Uncommon Appreciation
54 Keep Your Agreements
55 Be a Class Act

Section 5: Success and Money

56 Develop a Positive Money Consciousness
57 You Get What You Focus On
58 Pay Yourself First
59 Master the Spending Game
60 To Spend More, First Make More
61 Give More to Get More
62 Find a Way to Serve

Section 6: Success Starts Now

63 Start Now…Just Do It!
64 Empower Others to Empower Yourself

by: Jack Canfield

With the cooperation of The National Association For Mental Health, I have prepared a survey which could be of help to you in deciding whether or not you need help.

Your Feelings about Yourself: Yes / No
1. Do you get honest satisfaction from simple pleasures?
2. Do you have respect for yourself?
3. Can you take disappointment in stride?
4. Can you laugh at your own errors?
5. Do you feel capable of dealing with situations as they come your way?
6. Can you accept displays of your own emotions – fear, anger, jealousy, guilt, worry?

Your Feelings about Others: Yes / No
1. Do you have personal relationships that are satisfying and lasting?
2. Do you trust others and assume that others will trust you?
3. Do you respect people who differ from you?
4. Do you refuse to be pushed around and refuse satisfaction from it?
5. Can you feel you are a part of a group?
6. Are you able to love somebody?

Your Feelings about Life: Yes / No
1. Do you accept as much responsibility as comes your way?
2. Do you plan ahead without fear of the future?
3. Do you welcome new ideas and experiences?
4. Do you put your best effort into what you do and get satisfaction from it?
5. Do you make your own decisions?
6. Do you deal with your problems as they arise?
7. Do you shape your environment whenever possible and adjust to it whenever necessary?
8. Do you set realistic goals for yourself?
9. Do you feel you are making use of your natural capacities?

If you score a perfect mark – you can assume that you are the lucky possessor of a balanced personality, a mentally healthy one. Just a few NO’s may be regarded as normal. But if too many of your answers are NO – five or more – the chances are that some degree of help is needed. More help than a simple book can give you.

Persons who feel that self analysis is not enough, should contact their local branch of The National Association For Mental Health for information as to where help is available. Other places which may be contacted for information are: the state affiliate of the American Psychiatric Association, family service agencies, state or county health departments, your own general practitioner.

You may also find that there is available in your community one of the growing number of mental health clinics.