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
Preparation:
Hands brush ankles.
Arms straight.
Hands at eye level when jumping.

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

Land:
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.

Resources



Raise the Bar for your Chin-Up (http://m.www.ns.sg/nsmobile/web/trainipptpart2.jsp)