Monday, 14 July 2014

Badminton Rules and Tips

An example of an illegal serve in badminton is to serve with an overhead motion. Serving can only be done underhand. A serve has to be performed below waist level. There is no second serve. Should there be fault, the opponent serves instead.
Points are scored when one fails to successfully return the shuttlecock. 

Some links for different skills in badminton

Wednesday, 7 May 2014

NAPFA: Assessment during lesson times after Common Tests

Hello All,

Kindly note:

NAPFA: Assessment during lesson times after Common Tests.

Normal lessons on the following days: 9 (S4-01, 4-02) , 12 (S4-03), 16 (S4-01, S4-02), 19 (S4-03), 20 (S4-03, S4-01) May.

Priority: 5 static stations.
2.4km will be timed after the 5 static stations are completed. *Students who intend to improve their stations are reminded to train / practice before attempting the NAPFA after their Common Test.

(There is school on T2 Week 10: 26 - 30 May but some lessons may be changed.

Note: There will be no NAPFA on Friday, 9 May after school.

Sunday, 13 April 2014

NAPFA Tips by Mr. Hiap

Hello All,

Thanks to those who have posted up your Fitness Plan.
Those who have not, please make it a point to post up yours!

Some tips for your NAPFA stations:

4 x 10m Shuttle Run: 
Stretch SIDEWAYS towards the bean bag with your nearest hand.
Hold onto the bean bag with the same hand. Do NOT transfer the bean bag to another hand.
It's a constant accelerate / decelerate process so you do not need to straighten up to run.
Finish strong. Only slow down after the finish line. Slide the bean bag over on the ground to your helper.

1 minute Sit-Up:
Cup your hand to your ears.
Both elbows to touch your kneescaps. (No need for elbows to go beyond your knees.)
No trunk twist needed.

Pull-Up / Inclined Pull-Up
When losing your grip, adjust your whole body to tighten your grip. (Once your body touches the ground, your time's up or 30 seconds).

Standing Broad Jump
Hands brush ankles.
Arms straight.
Hands at eye level when jumping.

Keep knees high (like tuck jump).
Keep arms straight, hands still at eye level.

Land on heels. Absorb impact by bending legs / falling forward onto hands.

Sit & Reach
While waiting, stretch...
While stretching, breathe...
When maxed, breathe out and go a little further. Hold breath.
Listen for your high score... Celebrate (after releasing belt).

2.4km Endurance Run
7 3/4 rounds of the perimeter of the field.
Wet weather: 16 rounds around outside perimeter of ISH.
Go fast on the straights. Slow a little on the turns.
No headphones due to announcements from classmates / teachers.
Wear sports shoes, laces tightened for snug fit.
Keep some reserve for your last lap.
Give your best for the last half lap (about 200m).

Post up your tips as a thread. Peace.

Wednesday, 2 April 2014

Sec 4 Sports and Wellness: Individual Fitness Plan

Hello All, 

You will need to fill in this copy of your individual fitness plan. Select up to a maximum of 2 stations that you would like to focus on in preparation for your NAPFA. 

Individual Fitness Plan

Name: _____________________________________________________ Class: S4-0____

1. NAPFA station to improve: ___________________ Mock Test Score:_______________

Please design and plan a 5 week programme for the item you want to improve.

Please consider the various Principles of Training, Methods of Training and apply the F.I.T.T. formula in the designing and planning of your individual fitness programme.

Principles of Training                                       Methods of Training
S – Principle of Specificity Fartlek Training
P – Principle of Progression Interval Training
O – Principle of Overload Circuit Training
R – Principle of Reversibility Strength Training
T – Principle of Tedium (Variance) Plyometric Training

F.I.T.T. Formula
F - Frequency (minimum of 3 times a week)
I – Intensity (varies speed, load, repetition, set, duration)
T – Time (duration for continuous training)
T – Type (aerobic, anaerobic)

Note: You can adjust your workout along the way to suit your ability.

Exercise and Workout Programme.

NAPFA station: Pull-Up
Exercise Programme example:
Week Number: ________

SW Session 1:
Exercises: Assisted Pull-Up (4 to 6 reps x 3 sets) 

SW Session 2:
Grip strength training: Bar Grip and hold for 10 to 15 seconds x 3 sets
Exercises: Assisted Pull-Up (4 to 6 reps x 3 sets)

Rest: 2-3mins between sets.


Raise the Bar for your Chin-Up (

Tuesday, 25 March 2014

Term 2: Designing an Exercise Program

Hi All,

As briefed to you at the previous SW lesson, you will embark on learning to prepare your own exercise program and monitoring and tracking your progress.

Here are some resources that you need to prepare your training programme:

NAPFA standards
Secrets to Passing IPPT / NAPFA
Training for IPPT (still related to NAPFA)

Keep in mind:
i) that each student must design his / her exercise plan and submit it online via the SW blog.
ii) look beyond NAPFA. Rather: the objective could be CCA-related.

You are designing a 4-week exercise plan.
Make use of the F.I.T.T. Formula (Frequency, Intensity, Time, Type).
You may use 'Appendix A' from 'Secrets to Passing IPPT / NAPFA' link to record your progress.
You will be required to record the progress of your station via a shared Google spreadsheet.

Training programs will be vetted (through your online submission) by Mr. Hiap prior to beginning your exercise plan.

During SW lessons, you will be given opportunity to train based on the exercise program that you have planned (up to half of the SW lesson).

Date Due: Mon, 31 March 2014
Post up your exercise plan as: <Name>, <NAPFA Station>

House SW Reps: You will be helping me ensure students in your House submit their exercise program.

Do ask me if you have any questions.

Thank you.

Mr. Hiap

Monday, 24 March 2014

F.I.T.T. Formula

Hello All, 

The F.I.T.T. formula is as follows:

The FITT formula was developed to help people determine how often, how hard, how long, and what kinds of activity they should perform to build health and fitness. FITT is an acronym:
  • Frequency: How many times per week
  • Intensity: How hard you exercise (often quantified using heart rate)
  • Time: How long you perform the activity
  • Type: What kind of activity is performed
The steps of the Physical Activity Pyramid for Kids already describe the five types of activity (the last T in FITT). In addition, each step has its own frequency, intensity, and time (FIT). Following is a simplified version of the FIT formula for each step. Your child learns about the steps at school; ask him or her about the FIT formula and have discussions about it to reinforce learning.

Step 1: Moderate Physical Activity

  • F (frequency): most days of the week (5 or more)
  • I (intensity): equal to brisk walking
  • T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 2: Vigorous Aerobic Activity

  • F (frequency): at least 3 days per week
  • I (intensity): activity that elevates heart rate into the target zone
  • T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 3: Vigorous Sports and Recreation

  • F (frequency): at least 3 days per week
  • I (intensity): activity that elevates heart rate into the target zone
  • T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 4: Muscle Fitness Activities

  • F (frequency): at least 3 days per week
  • I (intensity): overload the muscles (e.g., exercise bands, calisthenics)
  • T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 5: Flexibility Exercises

  • F (frequency): at least 3 days per week
  • I (intensity): stretch muscle longer than normal
  • T (time): 60 minutes per day (total for all activities—can be combined with others)
For the next few lessons, you will be able to design an exercise program suited to the main muscle groups that you wish to improve on. The exercise program will be based on the F.I.T.T. formula.

For now, your focus would be to think of exercises related to the NAPFA station / CCA that you would like to improve on. 

Basic body-weight resistance exercises: 
a) Push-Ups, b) Tricep Dips, c) Leg Raises, d) Lunges

10-12 reps per set. Start by doing 3 sets first.
*Check you are doing the exercises correctly and safely. You can finish these exercises within 10 minutes. Maximum of 3 times a week.
**Other exercises are necessary, but condition yourself progressively from easy to harder-type exercises. If you have any questions, queries: ask any SW teacher.
Mr. Hiap

Tuesday, 11 March 2014

Welcome to S4-03 SW Blog!

Hello All,

Welcome to your class' SW Blog.

Term 1: Territorial-Invasion Game: Football
Term 2: Physical Training (Objective: NAPFA station-specific training)
Term 3: Net-Barrier Game: Badminton

Football Coaches:
Please submit your coaching activities as a post.
Include as your header: <Name>, <Skill>, <3 Key Points>

Skills taught:

You may wish to include picture, videos.

Team Talk
Please upload your audio / video recording of the team talk.

Thank you.
Mr. Patrick