NAPFA Training Guide 2013 SP Students Edition

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1 NAPFA Training Guide 2013 SP Students Edition Written By: Ernest Toh & Chua Wee Lynn, DNHW Year 3.

2 Content Page 1. Introduction a) Warm up & Basic Fitness 2. NAPFA Stations i) 2.4km Run ii) Standing Broad Jump iii) Sit and Reach iv) 10m Shuttle Run v) Sit ups vi) Pull ups/ Inclined Pull ups 3. References

3 Introduction That unavoidable stage in life, whereby all Singaporean males have to go through the standard ritual prior to graduation; the NAPFA test. The test result before enlistment plays a crucial role because it determines if pre-enlistees have to serve an additional 8 weeks of Physical Training Phase (PTP) for their National Service. If you wish to enjoy a longer civilian life, as well as entering directly to Basic Military Training (BMT) with fitness and confidence, we suggest YOU pull up your socks, tie those shoelaces and start preparing for NAPFA. This guide is generic and targets the student population as a whole. However, there is recommended training program tailored to tackle each NAPFA station. Obese/overweight individuals should expect to train for a longer period of time due to the time required for weight loss, and individuals with various medical conditions should seek professional advice before starting a training program. We hope that it will help you pass your NAPFA, and you continue a healthy active lifestyle. The things that come to the mind when people talk about training for NAPFA are endless laps around stadium under the scorching sun, biceps weeping at the sight of that pull up bar, and then the embarrassment when your girlfriend goes What?! You have to serve an extra 8 weeks and you can t go on holiday with me? Well, that s just an exaggeration but what we re telling you it is not that difficult to score that Silver Award. All you need is a few hours every week and when broken down to 3-4 days, that s only an hour per training session.

4 Warm Up A good warm up should last for minimum 10 minutes, and a clear sign that you re warmed up is when you begin to sweat. Heart rate will increase, and you can feel a significant increase in blood flow and breathing. The best way to warm up is to do sports/exercise specific warm up. For example, if you re going to run, warm up should target the legs, and exercises include jogging, light leg exercises. Likewise for a sport like tennis, the legs and arms should be warmed up, by playing a short and moderate intensity tennis rally. Recommendations would be to do whatever sport or exercise you are about to do, but at a lower intensity and also light aerobic exercise, which puts less stress on the muscles/joints yet increasing heart rate effectively. After the warm up is done, a short session of stretching can be done, lasting no more than 5 minutes. Sample Warm Up Bodyweight Squats Lunges Jumping Jacks Push-ups Reps : 15 X 1 set Plank 40 secs X 1 set Slow Jog 6-8 minutes ( Typically 800m ) Followed by Sample Stretching Hamstring Stretch Calf Stretch Quadricep ( Thigh ) Stretch Groin/Inner Thigh Stretch Side Stretch 10 secs per stretch Arm Rotation Hip Rotation Ankle Rotation Knee Rotation 10 rotations per exercise

5 Basic Fitness Basic fitness varies from individuals. We have devised a circuit program to help improve cardiorespiratory fitness and the various components of fitness in the shortest period of time, and it can be done at home. This circuit program involves explosive movements and can aid in improving stations such as Standing Broad Jump and Shuttle Run. * This is meant to be done by beginner-intermediate individuals who have not exercised for a long time or just starting to train for NAPFA. Individuals who are physically fit can utilize this program to maintain fitness and do it at a higher intensity either by increasing repetitions and sets, or reducing rest time. However, if you want to perform better for certain NAPFA station, please refer to the specific training programme for each NAPFA stations. 4 sets for beginners, 5-8 sets for subsequent intermediate training. 1min 30sec rest time. 1. Pushups x10 2. Squat Thrusts ( Burpees ) x10 3. Jumping Jacks x10 4. Squat Jumps x10 Finish all 5 exercises in order from 1. to 5., and that is considered one completed set. *Advanced individuals can include a 10m interval between 2 points, Station A and Station B. From Station A, start with 1.(Pushups), and sprint to station B and 2., and back and forth following the subsequent exercises 5.(Squat Jumps) should end at Station A, thus the individual would have ran for 40m. This generic guideline for basic fitness should be done for ideally 4-6weeks, and you will be on your way to start the actual training for NAPFA!

6 2 i) 2.4km Run You re stronger than you think. Main component of fitness assessed: Cardiorespiratory fitness Passing standards for Year 3 pre-enlistees (19 years): 12min 30secs (Grade D) Running, the most dreaded station of the NAPFA Test. The 2.4km Run takes time to prepare, and we suggest preparing at least 2-3months before the test. TIPS: *Aim to complete the distance of 2.4km without stopping, then focus on speed Training Guide Example: Actual timing: 14mins Targeted timing: 13mins Using 2.4km run, Actual timing per 400m lap = 14/6 = 2 mins 33s/lap Targeted timing per 400m lap = 13/6 = 2 mins 17s/lap [Only need to reduce every lap s timing by 16s!] This formula can be adapted for any other timing you are targeting. Beginner Program : Start, Stop, Go! *Do this as a full circuit 1) Run 400m based on targeted timing calculated 2) 8 Jumping Jacks

7 3) 8 Pushups 4) 8 Squat jumps Complete all 4 exercises before resting for 1 minute. This equates to 1 set; complete 6 sets. Advanced Program 1: Confident Runner 1) Run 800m or 1200m based on targeted timing calculated 2) 8 Jumping Jacks 3) 8 Pushups Complete all 3 exercises before resting for 2 minutes. This equates to 1 set; complete 3 sets of 800m. Advanced Program 2: Doing advanced program 1 but you do 2 sets of 800m and 1 set of 1200m for exercise 1.

Training for leg strength needs to be carried out first, and the following guide will teach you how to do it. TIPS: *Look ahead, instead of looking at the ground.

8 2 ii) Standing Broad Jump It s a Leap of Faith. Main component of fitness assessed: Lower body power Passing standards for Year 3 pre-enlistees (19 years): 222cm (Grade D) Part of the all-time top 3 most commonly failed station by participants. Training for leg strength needs to be carried out first, and the following guide will teach you how to do it. TIPS: *Look ahead, instead of looking at the ground. *Aim to jump high, rather than far. Tendency is that you don t get enough airtime *Do not slow down before leaping off, it will reduce your jump distance! *Landing is crucial; land with your knees bent (like in a squat) with both feet firmly on the ground. Do not jerk forwards or sideways, these are necessary to avoid injuries. Correct starting position Correct landing position

9 Training Guide Program A: 1,2,3 Jump! 1) 10 Squat Jumps 2) 15 Squats 3) 20 Jumping Jacks Complete all 3 exercises without rest in between; this equates to 1 set. Rest for 1-2minutes after every set, complete 4 Sets.

10 Program B: Jelly legs 1) Stationary Lunges : 8 Reps per leg 2) Sumo squats: 15 reps 3) Squat Thrusts ( Burpees ) : 10 Reps 4) Calves raise : 10 Reps Complete all the exercises without rest in between; this equates to 1 set. Rest for 2minutes after every set, complete 4 Sets.

2 iii) Sit and Reach Pushing past the limits Main component of fitness assessed: Flexibility (Lower back, hamstrings) Passing standards for Year 3 pre-enlistees (19 years: 37cm (Grade D) Flexibility

Stretching needs to be done every day; not just before, during or after exercise. *TIPS: When your muscles are warm (during or after exercise), it is a good time to stretch.

11 2 iii) Sit and Reach Pushing past the limits Main component of fitness assessed: Flexibility (Lower back, hamstrings) Passing standards for Year 3 pre-enlistees (19 years: 37cm (Grade D) Flexibility in the lower back and legs (Hamstrings) are tested for this station, so if you re not doing so well for this station, you know which parts of your body need stretching. Stretching needs to be done every day; not just before, during or after exercise. *TIPS: When your muscles are warm (during or after exercise), it is a good time to stretch. A more important thing to note is the frequency of stretching done instead of the various number of stretching exercises. The exercises below are just suggestions on how you can stretch. Training guide : Program: Stretch like a rubber band Each stretch lasts for 15secs, perform 3 sets. 1) Hamstring stretch 2) Calf stretch

12 3) Inner thigh/groin stretch 4) Glute stretch 5) Superman stretch (Lower back) 6) Morning reach

13 7) Side stretch (Lower back)

14 2 iv) 10m Shuttle Run Move like a ninja Main component of fitness assessed: Speed & Agility Passing standards for Year 3 pre-enlistees (19 years): 10.6 secs (Grade D) Shuttle run is not all about sprinting; it is also about learning the technique of changing directions. Learn how to maximize space and time for optimal shuttling. Training guide Speed Start by placing 2 markers, point A and point B with about 10m distance from each other (roughly walking strides) Program A - E Z Run -Starting from point A, sprint from A-B. -STOP & turn around, and sprint back all the way (just like how you end the last 10m of shuttle run) This is 1 set. Perform 6 sets with 30 seconds rest interval in between. Agility With the same markers A and B, place items (e.g. water bottle) on the ground. Program B Put your hand on the line! -Starting from point A, sprint from A-B. -Upon reaching B, SLOW DOWN and put your hand either on the ground or the marker (water bottle/ item). -Once touched, turn around quickly and sprint back to and touch marker A. -Repeat back to Marker B, and finish off at A. A total of 4 laps will be completed. *the key component to this agility workout is to touch and go very quickly. This is 1 set, Perform 4 sets with 1minute rest interval in between sets.

Techniques for Shuttle Run Dominant leg acts as stopper for the body, and is

Correct position Push-off Hand straightened to reach out for the cone.

Incorrect technique (1): Running way beyond the line where the cones are placed

15 Techniques for Shuttle Run Dominant leg acts as stopper for the body, and is placed just a little past the line, facing sideways for easier push-off. Correct position Push-off Hand straightened to reach out for the cone. Left leg stretched out (not too far apart), to provide distance. Incorrect technique (1): Running way beyond the line where the cones are placed (covers too much unnecessary distance) and bending down vertically to pick the cones up. This expends unnecessary effort and time.

16 Incorrect technique (2): Running a big loop from point A to B instead of running a straight line. This also expends unnecessary effort and time due to extra distance you have run.

2 v) Sit ups Unleash those 6 pack abs Main component of fitness assessed: Abdominal strength and endurance Passing standards for Year 3 pre-enlistees (19 years): 34 sit ups (Grade D) Cannot last for

During the test, one repetition is counted with ears cupped, elbows touched the knees when coming up and shoulder blades touch the ground when going down.

17 2 v) Sit ups Unleash those 6 pack abs Main component of fitness assessed: Abdominal strength and endurance Passing standards for Year 3 pre-enlistees (19 years): 34 sit ups (Grade D) Cannot last for 1minute? You re probably doing too quickly and a lack of core endurance results in fatigue more quickly. An easy station to overcome, try our easy workout to build a basic core. During the test, one repetition is counted with ears cupped, elbows touched the knees when coming up and shoulder blades touch the ground when going down. *TIPS: One tip is to pace yourself, so that you can do constantly for the entire minute Perform an actual sit up test to gauge your current standards. Remember to place a mattress underneath when performing these exercises, especially if you have back pains! Training Guide Program A: The core workout Planks: 40 seconds Leg raise: 30 seconds Estimated angle for leg raise is 45.

4 sets for beginners, 6 sets for advanced individuals.

18 Sit ups: 20 reps Crunches: 10 reps How high you can lift yourself up while doing crunches is actually more crucial than the no. of repetitions done. Complete the 4 exercises without rest, that is 1 set. 4 sets for beginners, 6 sets for advanced individuals. Program B: The 30sec trial Start with a spotter and a timer. Do sit ups for 30 seconds, as many repetitions as possible. Complete 4 sets of 30 seconds.

2 vi) Pull ups Only the fittest survive the bar Main component of fitness assessed: Upper body strength Passing standards for Year 3 pre-enlistees (19 years): 5 Pull ups (Grade D) The devil in the

Training Guide If you can t complete one repetition of the Pull Up, use the Assisted Pull Up machine. It will build your confidence, as well as familiarize your muscles with the technique.

19 2 vi) Pull ups Only the fittest survive the bar Main component of fitness assessed: Upper body strength Passing standards for Year 3 pre-enlistees (19 years): 5 Pull ups (Grade D) The devil in the box, most people have issues doing a pull up, much less passing the pull up station. Here, it is not just the technique, but the know-how of engaging your muscles to raise your chin over that bar. Training Guide If you can t complete one repetition of the Pull Up, use the Assisted Pull Up machine. It will build your confidence, as well as familiarize your muscles with the technique. Program A: Assisted Pull ups -Lateral Pulldown/ Assisted Pull up An estimate of 40% of your body weight will be the resistance you are going against. Lateral pulldown Assisted pull up 6 repetitions = 1 Set Do 4 Sets with a 1-2minutes rest interval Another way of doing assisted pull-ups is to get a friend to hold your legs while you pull yourself up to get your chin over the bar. An alternative could be to pull yourself up, then hang in that position for as long as you can (isometric contractions), and slowly lower yourself down.

20 Program B: 6 Chins over the bar For individuals who can complete MORE THAN 5 Pull ups. 4 sets x M Repetitions 1 st -3 rd sets, M = MAXIMUM amount of pull ups 2. ( Eg. Maximum =10, therefore M= 10-2 = 8 ) 4 th Set, do your maximum, or till failure. 1-2minutes rest interval

21 References Oh, P. and Ting, H. L., Physical Fitness Assessment. Lecture for module CP7025 PFA, 8 September 2013, Singapore Polytechnic.

Training Manual for National Physical Fitness Award (NAPFA)

Training Manual for National Physical Fitness Award (NAPFA) 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