Training Manual for National Physical Fitness Award (NAPFA)

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1 Training Manual for National Physical Fitness Award (NAPFA)

2 If you have been medically graded fit for most combat and combat support vocations (i.e. PES A/B1), you are encouraged to take the NAPFA test to determine your level of physical fitness. Should you attain at least the NAPFA Gold or Silver award at least 2 weeks prior to your PTP enlistment date, you will attend a 9-week BMT and enjoy a 2-month reduction in fulltime NS. Those who fail to attain the required fitness level will have to undergo an 8-week PTP before attending the 9-week BMT. You can start to plan your NAPFA test schedule after your preenlistment medical screening. The NAPFA test is in all tertiary institute (i.e. ITE/JC/Polytechnic) and also conducted at Toa Payoh Stadium every Wednesday (except public holidays). If you are taking the test in Toa Payoh Stadium, you are required to make a booking via the NS Portal as follows: 1. Log onto 2. Select "Access eservices". 3. Choose "Pre-Enlistees. 4. Select "NAPFA Test". 5. Click on "NAPFA Test Booking" from the dropdown list. 6. Enter your NRIC and Date of Birth and click "Login". 7. Proceed to click the test venue on the left. 8. Click "Book" and fill up the information required. 9. Select "Submit". NAPFA test booking must be made by every Tuesday before 12 noon in order to take the NAPFA test at Toa Payoh stadium the following day.please note that the NAPFA test is only valid for 1 year from the date of test.

Points To Take Note Before You Take The Test Dos Bring along your National Registration Identity Card (NRIC). Prepare for the test to prevent injuries and to achieve better results.

3 Points To Take Note Before You Take The Test Dos Bring along your National Registration Identity Card (NRIC). Prepare for the test to prevent injuries and to achieve better results. Report at the test centre on time with the acceptable attires. Have enough time to register. Change and warm up before the test. Collect your result slip before you leave the test centre. DON'Ts Do not take the test if you are not feeling well or are suffering from acute infection (e.g. viral influenza, chest infection) or injury. Do not take a heavy meal less than 2 to 3 hours before the test. Do not bring valuables to the test centre. Do not wear any jewellery.

4 Acceptable Attires For NAPFA Test Any attire, other than those stated here, are not acceptable. The instructors reserve the right to turn you away if you are not wearing the correct attire. ACCEPTABLE TOP: 1. Round neck T-shirt 2. Singlet ACCEPTABLE BOTTOM: 1. Running Shorts 2. Cotton Shorts 3. Basketball/Soccer Shorts ACCEPTABLE FOOTWEAR: 1. Running Shoes

5 The Six Items In NAPFA Test Bent-Knee Sit-Ups Standing Broad Jump Sit-and-Reach Pull Ups / Chin Ups 4 X 10 M Shuttle Run 2.4 KM Run/Walk

6 NAPFA CHALLENGE STANDARDS FOR MALES (Revised 2006) Age Group Performance Grade Points No. of Sit-Ups in 1 min Standing Broad Jump Distance Sit & Reach Distance No. of Pull-Ups in 30 sec 4 x 10m Shuttle RunTime 2.4km Run- Walk Time (min:sec) 16 years of age A B C D E > >245 cm >47 cm > <10.2 sec <10:31 10:31-11:30 11:31-12:20 12:21-13:20 13:21-14:10 17 years of age A B C D E > >249 cm >48 cm > <10.2 sec <10:21 10:21-11:10 11:11-12:00 12:01-12:50 12:51-13:40 18 years of age A B C D E > >251 cm >48 cm > <10.2 sec <10:21 10:21-11:10 11:11-11:50 11:51-12:40 12:41-13:30 19 years of age A B C D E > >251 cm >48 cm > <10.2 sec <10:21 10:21-11:00 11:01-11:40 11:41-12:30 12:31-13: years of age A B C D E > >242 cm >47 cm > <10.4 sec <10:21 10:21-11:00 11:01-11:40 11:41-12:20 12:21-13:00 Gold Award Requirements: At least C grade performance in all 6 test items and a total of 21 or more points. Silver Award Requirements: At least D grade performance in all 6 test items and a total of 15 or more points. Bronze Award Requirements: At least E grade performance in all 6 test items and a total of 6 or more points. For full-time NS purpose, a bronze award is not recognised by MINDEF/SAF.

7 National Physical Fitness Award (NAPFA) Challenge The NAPFA Challenge contains test items that measure both health-related components of fitness (i.e. cardio-respiratory or aerobic fitness, muscular strength and flexibility) as well as performance-related fitness components (i.e. muscular endurance, muscular power, agility and speed). The NAPFA Challenge is useful in gauging one s level of overall fitness at anytime. It is also helpful in identifying areas of weakness for remedial work and for evaluating the effectiveness of an exercise programme that precedes the test. Lastly, it could also be used as a general test of fitness for safe participation in sports. The six items in the NAPFA Challenge are: 1. Bent Knees Sit-ups 2. Standing Broad Jump 3. Sit and Reach 4. Pull-Ups/Chin Ups 5. 4 x 10m Shuttle Run km Run/Walk The conduct of the NAPFA Challenge is subjected to the following test rules: 1. All the six test items must be completed in one single session. 2. The 6th test item (i.e. the 2.4km Run/Walk) must be attempted last; any of the other five test items may be attempted first but in the given order shown above. 3. A maximum of 2 5 minutes rest is permitted between any two tests (for the first 5 test items); a minutes rest is permitted before the 6th test item. 4. Warm-up and cool-down exercises are strongly recommended.

8 TRAINING FOR THE NAPFA CHALLENGE The NAPFA Challenge is a test of overall physical fitness. As such, one must not only be prepared for it with prior training but also be free from significant medical problems such as recent infection or injury. Those who are not sure of their health status are advised to consult a doctor before commencing training or attempting the test. A brief description of the six NAPFA Challenge test items and specific exercises to help improve performance at each of the station are available in the following pages. 20

ITEM 1: BENT KNEES SIT-UPS Bent Knees Sit-Ups are a measure of anterior abdominal muscular strength

a. Crunches Lie on your back with your legs raised and knees bent Cup your ears with your hands

Leg Raises Place both hands under or by the side of the hip Lift your legs up till the thighs are

9 ITEM 1: BENT KNEES SIT-UPS Bent Knees Sit-Ups are a measure of anterior abdominal muscular strength and endurance. The following exercises may help you improve your performance in Bent Knees Sit-Ups. a. Crunches Lie on your back with your legs raised and knees bent Cup your ears with your hands Curl your body up towards your knees, lifting shoulders off the ground b. Leg Raises Place both hands under or by the side of the hip Lift your legs up till the thighs are perpendicular to the ground At all times, keep your shoulders slightly off the ground and legs together with knees slightly bent

ITEM 2: STANDING BROAD JUMP Standing Broad Jump is a measure of muscular power of the lower limbs The following exercises may help you improve your performance in Standing Board Jump a.

Ensure that feet are flat on the ground, knees are in line with toes and back is straight Jump as high as possible while swinging your arms upward.

10 ITEM 2: STANDING BROAD JUMP Standing Broad Jump is a measure of muscular power of the lower limbs The following exercises may help you improve your performance in Standing Board Jump a. Vertical Jumps Stand with feet about shoulder width apart and arms stretched upwards Do a squat and bring arms down simultaneously. Ensure that feet are flat on the ground, knees are in line with toes and back is straight Jump as high as possible while swinging your arms upward. Land on both feet with knee and hip flexed as in squat the position b. Standing Broad Jumps Stand with feet about shoulder width apart and arms stretched upward Do a squat and bring arms down simultaneously. Ensure that feet are flat on the ground, knees are in line with toes and back is straight. Jump as far forward as possible while swinging your arms forward Land on both feet with knees and hip flexed as in squat the position

c. Split Jumps Stand with feet about shoulder width

Bend both knees till left knee is almost touch the

Hands on the back of the head Jump as far as

11 c. Split Jumps Stand with feet about shoulder width apart, right foot forward and left foot at the back. Bend both knees till left knee is almost touch the ground. Hands on the back of the head Jump as far as possible while bringing left foot forward and right foot backward Land on both feet with both knees bent

12 ITEM 3: SIT AND REACH Sit and Reach is a measure of flexibility of hip extensor and hamstring muscle. The following exercises may help you improve your performance in Sit and Reach. a. Hip Extensor Stretch Place your right heel against the inner side of your left thigh Bend forward at the waist and lower your chest to your left thigh Repeat for the right side b. Hamstring Stretch Squat and place hands by the side of your feet Slowly straighten your knees Ensure that feet are flat on ground at all times

13 c. Sit and Reach Sit with both legs extended Bend forward at the waist and lower your chest to your thighs

ITEM 4: PULL-UPS / CHIN UPS Pull-Ups are a measure of back and upper limb muscular strength and

Incline Chin-Ups Hang from the bar with an overhand grasp (palm forward) with hands about

b. Pull Ups / Chin-Ups Hang from the bar with an overhand grasp (palm forward) with hands about

14 ITEM 4: PULL-UPS / CHIN UPS Pull-Ups are a measure of back and upper limb muscular strength and endurance. The following exercises may help you improve your performance in Pull-Ups. a. Incline Chin-Ups Hang from the bar with an overhand grasp (palm forward) with hands about shoulder width apart, elbows and knees straight and feet on the ground Pull up till mid chest touches the bar. Then return to start position slowly Exhale while exerting force and inhale during lowering phase b. Pull Ups / Chin-Ups Hang from the bar with an overhand grasp (palm forward) with hands about shoulder width apart, elbows straight and feet clear off ground Pull up till chin is above the bar and return to starting position slowly Exhale while exerting force and inhale during lowering phase

ITEM 5: 4 x 10m SHUTTLE RUN The 4 x 10m Shuttle Run is a measure of general speed, agility and coordination.

Shorts Sprints Mark a distance about 10-15m Run as fast as you can over the marked distance b.

the ground. Hop as far as possible sideways to the right and land with the right foot only, while left foot remains off the ground.

15 ITEM 5: 4 x 10m SHUTTLE RUN The 4 x 10m Shuttle Run is a measure of general speed, agility and coordination. The following exercises may help you improve your performance in 4 x 10m Shuttle Run. a. Shorts Sprints Mark a distance about 10-15m Run as fast as you can over the marked distance b. Single Leg Lateral (SLL) Hops Mark a line on the ground and stand on the left side of the line with left foot on the ground and right foot off the ground. Hop as far as possible sideways to the right and land with the right foot only, while left foot remains off the ground. Repeat the action for the other side. c. 4 x 10m Shuttle Run Stand behind the starting line, facing the wooden blocks/bean bags Run across to pick up one block/bean bag and return to place it behind the starting line Run back to pick up the second block/bean bag and run towards and across the starting line

16 ITEM 6: 2.4km RUN/WALK The 2.4km Run/Walk is a measure of cardio-respiratory endurance (or aerobic) fitness and lower limb muscular endurance. The following exercises may help you improve your performance in 2.4km Run/Walk a. Low Intensity Continuous (LIC) Run Decide on a distance (~2-5km) or a duration (15-40min) Run at a comfortable pace, one at which you can carry out a conversation b. Intervals (30:60) & (60:120) 30:60 - run as fast as you can for 30 seconds, then slow-jog for 60 seconds to recover 60:120 - run as fast as you can for 60 seconds, then slow-jog for 120 seconds to recover

17 12-week Training Plan for NAPFA Challenge To achieve good results in your NAPFA Challenge, you require a progressive training plan that focuses on the test items and helps you strengthen the specific muscles and skills. This 12- week training plan allows you to gradually build and strengthen your body to excel in the NAPFA challenge! For best results, you should have a rest day in between sessions to allow your muscles to recover. It is strongly recommended that warming up and cooling down are conducted before and after each training session. Wk Session 1 Session 2 Session LIC Run (2km/15min) 2. Incline Chin Ups (5 reps) 3. Vertical Jumps (10 reps) 4. Crunches (10 reps) 5. Short sprints (3 reps) 6. Hip Extensor Stretch (20 sec) 2 1. LIC Run (2km/15min) 2. Incline Chin Ups (6 reps) 3. Vertical Jumps (12 reps) 4. Crunches (12 reps) 5. Short sprints (3 reps) 6. Hip Extensor Stretch (20 sec) 3 1. LIC Run (2km/15min) 2. Incline Chin Ups (6 reps)* 3. Vertical Jumps (10 reps)* 4. Crunches (10 reps)* 4 1. LIC Run (2km/15min) 2. Incline Chin Ups (6 reps)* 3. Vertical Jumps (10 reps)* 4. Crunches (10 reps)* 5 1. LIC Run (3km/20min) 2. Incline Chin Ups (8 reps)* 6 1. LIC Run (3km/20min) 2. Incline Chin Ups (8 reps)* 7 1. LIC Run (3km/20min) 2. Chin Ups (2-3 reps)* 1. LIC Run (2km/15min) 2. Incline Chin Ups (5 reps) 3. Standing Broad Jump (10 reps) 4. Leg Raises (10 reps) 5. Short sprints (3 reps) 6. Hamstring Stretch (20 sec) 1. LIC Run (2km/15min) 2. Incline Chin Ups (6 reps) 3. Standing Broad Jump (12 reps) 4. Leg Raises (12 reps) 5. Short sprints (3 reps) 6. Hamstring Stretch (20 sec) 1. LIC Run (2km/15min) 2. Incline Chin Ups (6 reps)* 3. Standing Broad Jump (10 reps)* 4. Leg Raises (10 reps)* 6. Hamstring Stretch (20 sec)* 1. LIC Run (3km/20min) 2. Incline Chin Ups (6 reps)* 3. Standing Broad Jump (10 reps)* 4. Leg Raises (10 reps)* 6. Hamstring Stretch (20 sec)* 1. 30:60 x 4 2. Incline Chin Ups (8 reps)* 3. Standing Broad Jump (12 reps)* 4. Leg Raises (12 reps)* 6. Hamstring Stretch (20 sec)* 1. 30:60 x 4 2. Incline Chin Ups (8 reps)* 3. Standing Broad Jump (12 reps)* 4. Leg Raises (12 reps)* 6. Hamstring Stretch (20 sec)* *1 set 1. 30:60 x 5 2. Incline Chin Ups (8 reps)* 3. Standing Broad Jump (12 reps)* 1. LIC Run (2km/15min) 2. Incline Chin Ups (5 reps) 3. Split Jumps (10 reps) 4. Crunches (10 reps) 5. Short sprints (3 reps) 6. Sit and Reach (20 sec) 1. LIC Run (2km/15min) 2. Incline Chin Ups (6 reps) 3. Vertical Jumps (12 reps) 4. Crunches (12 reps) 5. Short sprints (3 reps) 6. Sit and Reach (20 sec) 1. LIC Run (2km/15min) 2. Incline Chin Ups (6 reps)* 3. Vertical Jumps (10 reps)* 4. Crunches (10 reps)* 6. Sit and Reach (20 sec)* 1. LIC Run (3km/20min) 2. Incline Chin Ups (6 reps)* 3. Vertical Jumps (10 reps)* 4. Crunches (10 reps)* 6. Sit and Reach (20 sec)* 1. LIC Run (3km/20min) 2. Incline Chin Ups (8 reps)* 6. Sit and Reach (20 sec)* 1. LIC Run (3km/20min) 2. Incline Chin Ups (8 reps)* 6. Sit and Reach (20 sec)* *1 set 1. LIC Run (3km/20min) 2. Chin Ups (2-3 reps)*

18 8 1. LIC Run (3km/20min) 2. Chin Ups (2-3 reps)* 9 1. LIC Run (4km/25min) 2. Chin Ups (3-4 reps)* LIC Run (4km/25min) 2. Chin Ups (3-4 reps)* LIC Run (4km/25min) 2. Chin Ups (4-5 reps)* LIC Run (3km/20min) 2. Chin Ups (4-5 reps)* 4. Leg Raises (12 reps)* 5. SLL Hops (12 reps)* 6. Hamstring Stretch (20 sec)* 1. 30:60 x 6 2. Incline Chin Ups (8 reps)* 3. Standing Broad Jump (12 reps)* 4. Leg Raises (12 reps)* 5. SLL Hops (12 reps)* 6. Hamstring Stretch (20 sec)* 1. (30:60 x 4) + (60:120 x 1) 2. Incline Chin Ups (10 reps)* 3. Standing Broad Jump (12 reps)* 4. Leg Raises (12 reps)* 5. SLL Hops (12 reps)* 6. Hamstring Stretch (20 sec)* 1. (30:60 x 4) + (60:120 x 2) 2. Incline Chin Ups (10 reps)* 3. Standing Broad Jump (12 reps)* 4. Leg Raises (12 reps)* 5. SLL Hops (12 reps)* 6. Hamstring Stretch (20 sec)* 1. (30:60 x 5) + (60:120 x 2) 2. Incline Chin Ups (12 reps)* 3. Standing Broad Jump (12 reps)* 4. Leg Raises (12 reps)* 5. SLL Hops (12 reps)* 6. Hamstring Stretch (20 sec)* Rest 6. Sit and Reach (20 sec)* 1. LIC Run (3km/20min) 2. Chin Ups (2-3 reps)* 3. Split Jumps (12 reps)* 6. Sit and Reach (20 sec)* 1. LIC Run (4km/25min) 2. Chin Ups (3-4 reps)* 3. Split Jumps (12 reps)* 6. Sit and Reach (20 sec)* 1. LIC Run (4km/25min) 2. Chin Ups (4-5 reps)* 3. Split Jumps (12 reps)* 6. Sit and Reach (20 sec)* 1. LIC Run (3km/20min) 2. Chin Ups (4-5 reps)* 3. Split Jumps (12 reps)* 6. Sit and Reach (20 sec)* NAPFA Test Note that volume of exercise during Week 6 and 12 is reduced deliberately to allow the body to recover from the weekly training. You are encouraged to have at least one day of rest in between each session.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging