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.