Transcript
NAPFA Manual 2013 CONTENT What is NAPFA? 6 Test stations NAPFA Scoreboard (Gold, Silver & Bronze Requirement) Who and Why should you take NAPFA test? When is NAPFA test conducted? How to register for NAPFA test? What must I bring during NAPFA test? What are the special incentives for SP students? What is NAPFA Clinic? 10 Tips on How to Ace the NAPFA Test What is NAPFA? The National Physical Fitness Award (NAPFA) involves a series of 6 test stations. It is a measure of both health and performance related fitness. NAPFA has been identified by the Singapore Sports Council to be safe, reliable and representative measures of the different important components of overall fitness. 6 Test stations are: ã Pull ups (for males) & inclined pull ups (for females) - test for muscular strength of upper body ã Sit ups - test for muscular endurance of core muscles ã Sit and Reach - test for flexibility of core muscles ã 4x 10m Shuttle Run - test for speed and agility ã Standing Broad Jump - test for muscular power of lower body ã 2.4km run - test for cardiovascular fitness and muscular endurance of lower body EVENTS DO'S AND DON'T'S 1-minute Sit-ups Do: Hands to cup ears Back flat on mat Knees bent slightly > 90degrees 1count when elbows touch knees & back flat on mat after Partner to count out loud Don't: Hands clutching neck or away from ears Elbows not touching knees and back not flat on mat after Sit and Reach Forward Do: Back flat against board (sit straight up) with arms stretched out Legs straight and strapped down Don't: Arms stretched out with back not flat against board or slouching Knees bent NB : No difference with or without shoes Standing Broad Jump Do: Both feet together behind white line Bend forward swinging arms and rocking motion to gain momentum Jump off and land with both feet together; do not move till reading taken Don't: Double jump when taking off Step over white line on starting Jump with feet one after the other Land and shift feet Sit on mat after jump - no count 4 x 10 meters Shuttle Run Do: Start behind white line Put block down on marked spot Don't: Throw block on marked spot Step over start line 30 seconds Pull-up for men Do: Feet off the support step, body and arms straight (hanging) Palm of hands facing outwards Body still One count when chin is above bar & arms straight after pull up (recovery for next pull) Don't: Pull up while body is swinging Horse-kick to pull up (legs in cycle motion) Palm of hands face inwards Chin touches or is not over bar - no count Arms slightly bent after pull up - no count (recovery for next pull) Inclined Pull-up for ladies (30sec) Do: Hand bar to be at least 2inches away from stretched out arms Bar directly above upper chest Arms straight & holding bar; butt off the mat, body straight at < 45degree angle - start position Chin to cross rod; arms straight straight after pull up (recovery for next pull) - one count Don't: During 30 secs, butt lands on mat - redo Chin does not cross rod Arms slightly bent after pull up (recovery for next pull) 2.4 km Run-Walk Do: Run 6x 400m on the running track around the stadium NAPFA Scoreboard (Gold, Silver & Bronze Requirement) National Physical Fitness Award/NAPFA Challenge Standards for Males Age Group Performance Grade Points No. of sit-ups In 1 min Standing Broad Jump Distance Sit & Reach Distance No. of pull-ups 4 x10m Shttule Run Time 2.4km Run Walk Time (min:sec) A 5 >42 >251cm >48cm >10 <10.2sec <10:21 B 4 40 – 42 242 – 251 45 – 48 9 – 10 10.2 – 10.3 10:21 – 11:10 18 years C 3 37 – 39 232 – 241 41 – 44 7 – 8 10.4 – 10.5 11:11 – 11:50 of age D 2 34 – 36 2122 – 231 37 – 40 5 – 6 10.6 – 10.7 11:51 – 12:40 E 1 31 - 33 212 - 221 32 – 36 3 - 4 10.8 – 10.9 12:41 – 13:30 A 5 >42 >251cm >48cm >10 <10.2sec <10:21 B 4 40 – 42 242 – 251 45 – 48 9 – 10 10.2 – 10.3 10:21 – 11:00 19 years C 3 37 – 39 232 – 241 41 – 44 7 – 8 10.4 – 10.5 11:01 – 11:40 of age D 2 34 – 36 222 – 231 37 – 40 5 – 6 10.6 – 10.7 11:41 – 12:30 E 1 31 -33 212 - 221 32 – 36 3 - 4 10.8 – 10.9 12:31 – 13:20 A 5 >39 >242cm >47cm >10 <10.4sec <10:21 20 – 24 B 4 37 – 39 234 – 242 44 – 47 9 – 10 10.4 – 10.5 10:21 – 11:00 years C 3 34 – 36 225 – 233 40 – 43 7 – 8 10.6 – 10.7 11:01 – 11:40 of age D 2 31 – 33 216 – 224 36 – 39 5 – 6 10.8 – 10.9 11:41 – 12:20 E 1 28 - 30 207 - 215 32 - 35 3 - 4 11.0 – 11.1 12:21 – 13:00 A 5 >36 >233cm >47cm >8 <10.6sec <11:01 25 – 34 B 4 34 – 36 225 – 233 41 – 47 7 – 8 10.6 – 10.7 11:01 – 11:40 years C 3 31 – 33 216 – 224 34 – 40 5 – 6 10.8 – 10.9 11:41 – 12:20 of age D 2 28 – 30 207 – 215 27 – 33 3 – 4 11.0 – 11.1 12:21 – 13:00 E 1 25 - 27 198 - 206 20 - 26 1 - 2 11.2 – 11.3 13:01 – 13:40 Bronze award requirements: At least total of 6 points and above with a minimum E grade in all 6 test items Silver award requirements: At least total of 15 points and above with a minimum D grade in all 6 test items Gold award requirements: At least total of 21 points and above with a minimum C grade in all 6 test items E.g. Student A scores ‘C’ for all test items and total of 18 pts = Silver E.g. Student B scores total of 26 pts, all test items got ‘A’ except Sit & Reach is ‘E’ = Bronze ***Pre-enlistees: 3 ‘C’ and 3 ‘D’ = Silver
