How to train for NAPFA?

Well, we need to strengthen various muscle groups for the different stations. You need to start putting in effort to train for it because the PE sessions are definitely insufficient. Don't wait until the last minute because it takes a lot of practice and time.

Here are some simple activities you can carry out even at home. Give thm a try!

How To...

Here are some videos to show you the right way to do the various stations.

Grades for NAPFA

Bronze
At least an E grade performance (1 point) in all 6 test items and a total of 6 or more points.

Silver
At least a D grade performance (2 points) in all 6 test items and a total of 15 or more points.

Gold
At least a C grade performance (3 points) in all 6 test items and a total of 21 or more points.

NAPFA

Yes, we need to train ourselves and aim for better fitness level. Here are the various stations:

1) SIT-UPS IN ONE MINUTE

• Lie flat on your back, knees bent about 90degree
• With hands cupping the ear at all times.
• Curl up to touch knees with elbows.
• Return to the starting position with shoulder blades touching the mattress.

2) STANDING BROAD JUMP

• Stand with feet about shoulder-width apart, toes just behind take-off line.
• Prepare to jump forward by swinging arms back and bending knees about 90 degrees.
• Jump as far forward as possible, taking off with both feet. Attempt not counted if subject loses balance and falls backwards touching area behind feet.
• Distance noted, to nearest cm, between take-off line and heel nearer to line. Better of two attempts shall count.

3) SIT AND REACH

(FLOATING ZERO POINT)

• Sit up straight against the metal board
• Both feet against the footrest, knees straightened.
• Extend and straighten both arms with hands together and palms down.
• Middle fingers touching the tip of the sliding metal.
• Reach forward and hold the farthest position for at least 2 seconds.
  

4) INCLINED PULL-UPS IN

30 SECONDS

• Lie down with the horizontal bar directly over the eyes.
• Overhand grasp the horizontal bar with elbows straightened.
• Body straightened and heels resting on the floor.
• Hip not touching the floor.
• Pull up until the chin reaches the rope/rubber band.
• The body is kept straight at all times.
• Return to the starting position.
  

5) 4 x 1 0 m SHUTTLE RUN

• Run and pick up the 1st wooden block.
• Run back and put it behind the second line.
• Run back to first line and pick up the 2nd second wooden block .
• Run towards and across second line.
  

6) 1.6 km RUN/WALK

• Run/walk 1.6 km distance.
  

Crazy Cups

I'm sure many of you love stacking the cups like how we did for a couple of our PE lessons. Well, my personal set will be for loan soon. Just remember to sign for it.
Here's a link to the Crazy Cup website. Enjoy!


Take a look at a Crazy Cup Challenge 2006. Think you can beat the champions last year?