[SG Talk] NAPFA Test tips!!!

[metaray2]

Hey,i'm sure everyone here has taken the NAPFA test before.Hope that people will post tips on how to do better in it.
Ok for myself,i'm not say very fit,just an average guy
Here are some tips that i hope will prove useful for those taking their NAPFA test:
Inclined pull-up
-do exercises like pushups etc. until u feel a slight strain on ur arm muscles.Then rest till the aching goes off,like a few days,and continue training again.Ur muscle will tear and heal,causing it to become stronger.
Sit-ups
-Do crutches and not sit ups.Crutches are more effective to train the stomach muscle.
Sit and reach
-er.... i dunno about this
Standing broad jump
-do tuck-jumps
Shuttle run
-the main thing is picking up the two things in the shortest time possible.Practice the picking up action.
2.4 km run
-Train often by running long distances to gain stamina
-Mind over matter.

[j@y_roCks]

Hey, I cheated for the 2.4Km run last year!!! I ran a round lesser.. Shhh!!! Then in the end, I got 5 points for that heez!!!

For the sit and reach thingy, I think... Maybe.. you should do stretching exercise everyday!! Just have to spend one minute doing the stretching... You can bend down, with knees straight, and try using ur hand to touch your toes lor... THis is the basic that you do in school... BUt i think it helps..

[metaray2]

Lol,actually i can cheat also,but i dun feel like doing so,i prefer to complete the whole run and get a good timing,so i can be proud of it!!!

[hamtaro]

those upper sec boys must do pull ups and not inclined pull-ups, right?
i like sit-n-reach and sit-up most as they are the easiest. u can easily get gold award if u train everyday, like stretch ur body to ur extent and maybe skipping helps. Skipping can help u grow taller (if u are still on puberty) and gain stamina. At home, u can do sit-up or lift ur legs at about 20 degrees. This really helps. For inclined pull-up or pull-up, u can try to move or swing ur arms more, at the same time holding weights.(at least a few kg) Standing broad jump: u can stride(taking big steps) as far as possible, using one leg. This helps to train leg muscles. shuttle run: u must have a technique when bending down to get the two things. When u want to bend, open ur legs wide and not squat down. If u squat down, u'll waste time trying to decrease speed, if u open ur legs wide, u just need to immediately stop and after that, u can straight away run towards the opp direction.
2.4km: must run all the way, cannot stop. if u cannot run anymore, at least jog, or u can easily fail.

sad that they dun give badges or anything already.... not even certs...

[Lai Cheng Hung]

Hey guys... NAPFA might be one of the problems faced in school, but it is not quite a problem to me with my mindset of excellence... just kidding...

Anyway, i don't have any tips for you guys but do remember that "pactices make perfect"...
And I can assure that you will get gold reward for your NAPFA if you prctices everyday...

Goodluck!

[shxn]

erm... i also got some tips.. but these tips of coz need hardwork.. haha.. but anywayz.. must tell a touching story first...

in 2003, my 2.4 km was 13minutes ++...
in 2004, i decided that i shld put in some effort,
so for 2 weeks b4 the test, i went for some training myself..
everyday for that 2 weeks,
i ran 8 rounds.. then did 10 pushups (3 sets)after each run.
and 3 sets of 30 situps.


after 2 weeks of intensive training,
i went from not a single pull up, to 5.
for my 2.4 km timing, i went from 13minutes ++ in 2003, to
10:50min!!!!!!
touching rite. :) :)

the morale of the story is to work hard actually. thats the tip.
:)good luck.

[petricia]

okay... an old lady teaching the NAPFA

2.4 km: dun try to rush! run at a pace that you are comfortable but not too slow... something like 2.5 mins.. i would suggest 2 min coz you will get more tired as u go... i tended to see my friends rush and in the end, has to walk the last couple rounds.

sit ups: i used to do 50 per day at one go... but i do agree that crunches are more effective...

unfortunately, these are the two tat i am good at... so ... other catogary i'll leave to others...

[smilepiggy]

i hate standing broad jump the most. its usually wat always caused my gold. hais.

running is easy to get 5 points if you just DONT STOP! yepps, jiayous

[Tidus]

-do exercises like pushups etc. until u feel a slight strain on ur arm muscles.Then rest till the aching goes off,like a few days,and continue training again.Ur muscle will tear and heal,causing it to become stronger.


Btw... if your muscle is gonna tear, then its a bad sign dude... lol cuz u will take a much much longer time to heal... and u will get weaker.... ur arm...
I think muscle strain is the word.... but im sure muscle tear isn't...

[rainbowballoon]

Ooh, NAPFA.

Someone said they stopped giving badges already, really? I thought the rewards were still there? :angel:

I think NAPFA in Psch is easier :excited: , or maybe my body was fitter then.

Now I can hardly manage one pull-up. Pathetic. :oops: What are crutches?

Tips:
+Shuttle run
Don't laugh (I always do :shy: ) too much - you'll lose breath. Don't run too near to those beanbags, just a little distance away, bend your knees, stretch and rush back again. Run like siao for the second part. :bleh:

+Sit-ups
Never laugh. Get your partner to encourage you if you can't get up. (I always slap my partner's knees when she doesn't get up :D violent, yes :rolleyes: ) Do continuosly till you reach your target. Should be able for most people to get the full 5 points, I think. :wink2:

+Sit and reach
Before heading towards the sit and reach corner, get a partner to practise with you. Sit with your legs stretched out, with your partner doing the same. Both of you should face each other, your feet should lean on your partner's feet. Stretch and reach for both of your partner's hands who'll be doing the same, trying to get to your hands. Do for a few minutes and you should find yourself more flexible (I think). :brows: My PE teacher taught us this.

[gnipuhs]

Wow, nice topic... haha, going to take my naffa this april. i don't like shutter run. it's my worst. my teacher told me before that soemone who is good in short distance running is poor in long distance running and the opposite. thanks for the tips, i will start training myself now. haha. here some tipes below.

for the sit n reach, you need to push yourself. and practise regularly the exercise of reaching for you toes. it's helps.

and for 2.4, we shouln't run very fast at first, just a jog or some speed u comfortable with. and u should stop during the run. coz ur body had already got use to the breathing you had during the run. if u stop at that time, u need to start all the breathing again. just try to keep jogging, even if you cant take it or something, continue with a slow jog. or perhaps, sing a song inside ur mind. like wo niu. and think about something else, just dun think tht u re running.

hope that helps. hehe.

[hamtaro]

and u should stop during the run. coz ur body had already got use to the breathing you had during the run. if u stop at that time, u need to start all the breathing again. just try to keep jogging, even if you cant take it or something, continue with a slow jog. or perhaps, sing a song inside ur mind. like wo niu. and think about something else, just dun think tht u re running.

hope that helps. hehe.

Stop during the run? Did u type wrongly? :D

About what your teacher told u, i do not agree 100%. I had a friend who's good in both short and long distance. She's in athletic and she always get first in sports day and cross country.

I also hate shuttle run! (especially when the floor is slippery) last year, i fell during my run and thus, i got a C for this. :cry: When i run, i dont like to stop, just like shuttle run!

[no_pride]

Hm...I've finish all my NAPFA Test except 2.4km, which will be tested when school reopens. Yeah, some of my friends said that you shouldn't stop running once you start your jog. Erm, what do you mean about regulate your breathing during jogging? Also, I have very poor stamina. After 200-300m after I start the jog, I became breathless (quite difficult to breathe) and my legs became sour. This makes me difficult to continue running. Why is it like this? Any professional athlete here who can explain this? Haha...

[hamtaro]

Hm...I've finish all my NAPFA Test except 2.4km, which will be tested when school reopens. Yeah, some of my friends said that you shouldn't stop running once you start your jog. Erm, what do you mean about regulate your breathing during jogging? Also, I have very poor stamina. After 200-300m after I start the jog, I became breathless (quite difficult to breathe) and my legs became sour. This makes me difficult to continue running. Why is it like this? Any professional athlete here who can explain this? Haha...

NAPFA test? So fast? I havent even started.
Ya, when we are running, we shouldnt stop. I dont feel like stopping whenever i started running, i will feel uncomfortable that way. But, sometimes, i feel so out of breath that i had to stop and walk(my stamina is not good). I also hate 2.4km!

[jing]

I'm doing pretty well for my NAPFA in Primary school. But I don't know about NAPFA in Secondary school. Thank you for the tips and I need some more!!!! :shy:

[Kazunori]

Wow, nice topic... haha, going to take my naffa this april. i don't like shutter run. it's my worst. my teacher told me before that soemone who is good in short distance running is poor in long distance running and the opposite.

Actually, not neccessary. I've known people who got full marks for both. Usually it's easier for you if you're already a quick sprinter, cause stamina and endurance can be built up with regular training.

I used to only be good at short sprints, and tended to tire easily over long runs. Then when I joined track and field in JC, there were common runs for all the different distance runners, so both short, middle and long distance runners all trained together.
Now I think I'm pretty good at both.

By the way, for the guys, must remember to keep training, especially if you're in pre-U already.
Once you go NS, it's highly unlikely you'll be able to take the easy way out of 2.4, cause they're much stricter there, as you'd expect.

[DiNkY-DoNk]

hi singaporeans...

i have a question. what's napfa? what has it got to do with jay?

i'm confused...

[hamtaro]

hi singaporeans...

i have a question. what's napfa? what has it got to do with jay?

i'm confused...

NAPFA is a physical fitness test in Singapore. There's 6 components to test for. That includes:

1. sit-up
2. standing broad jump
3. 2.4km run
4. shuttle run
5. incline pull-up/pull-up
6. sit-and-reach

Each component has a total of 5 points, with 30 points altogether in 6 of them. There's a table which shows you whether u get gold, silver, bronze or NIL with your total scores.

There's nothing got to do with Jay, that's why we post this thread in 'Singapore' forum. If it's something that concerns Jay, we'll post this at 'Jay Discussion' forum.

[jaylun_rox]

haha..I hate napfa test espescially inclined pull up,I cannot do many and also 2.4km run..I always gets stitches in the middle of the run.I think I am not breathing correctly.lol

[no_pride]

haha..I hate napfa test espescially inclined pull up,I cannot do many and also 2.4km run..I always gets stitches in the middle of the run.I think I am not breathing correctly.lol
Haha! Same here! I hate 2.4km runs! (I'm doing ok for inclined pull-ups, maybe because I'm underweight...LOLx!) My PE teacher always tells me to "regulate your breathing", but I don't know what that means.

[hamtaro]

Anyone knows the grade i'll get for 2.4km if im a 16year-old girl with time 15+mins?

I also get stitches during run, it seems to be the usual thing for me. Every time i run, i will have stitches. I hate 2.4km, i will always feel tired and breathless everytime i run for a long period.

[Kazunori]

Yeah, that's why it's important to regulate your breathing, if not you'll get stitches which can be quite hard to run off. Hence it's best if you're able to continue running all the way, instead of stopping to walk every now and then.

I'm not sure whether this has changed, but during my school days I did 1.6km in primary school and 2.4km from secondary school to NS. When I first did 2.4km in secondary 1, I had really poor stamina and couldn't really adapt to the increased distance right away, and often stopped like 2-3 times during the run.
Later on, in upper secondary, I trained til I could run the entire distance without stopping, even if it was at a slow pace. Then I slowly built up on this by increasing the speed of my run, so in the end I had few problems with 2.4.

[j@y_roCks]

I have another suggestion for 2.4km run... that is, MOTIVATION!

Look at how fast all your friend run.. and you'll begin to realise how lag you are.. Then, your mind will be motivated by them, to catch up with them, and win them in the long long race..

Another kind of motivation: Imagine or you might as well assume that Jay is just right in front of you.. and you, as a fanatic of him, chase him like mad, as you want to get his valuable signature.. Within 10 minutes or so, you will realise u have reached your destination, but too sad, you are not fast enough to get Jay's signature...!

Another way... I always think of songs I like, esp Jay's songs... during the 2.4km run... I think it should help... As u run.. just let the song resound in your mind.. i suppose, you will concentrate more on the song as you run, and forgot the tiredness you're having in the run.. then you'll find yourself in the final destination very soon..!!

Anyway... I'm very poor at incline pull up... Is there any more tip(s) for it? (My NAPHA test is coming soon... Quick share your tips!)

[smilepiggy]

Hmms, sometimes when i run 2.4km, i just keep thinking of a particular thing, that i cant remember. so i will keep thinking of wat i have forgotten and somehow the rounds pass really fast.

another thing my teacher told us was everytime u pass her, give her the signals,
after 1 round: palms showing 5. (like hi-five!)
after 2 rounds: nthg out, just 4 fingers
after 3 rounds: the i'm-okay sign!
after 4 rounds: the Victory sign
after 5 rounds, 1 rd left: show ur thumb. showing i'm doing well.

it kinda gets me going somehow. haahs.

[ce7ine_siying]

hey guys..is it true that if u fail one item of the test like the 2.4 km run, u would be considered to fail the entire test? or do they count by the points?

advise..im so worried cause i just had my run today and i failed rather badly...thanks..sobs*

[metaray2]

Haha,just took my 2.4km test recently and i ran at around 75-80% and got 10.44s.I finally broke my sub 11 seconds target.=)Anyway,does anyone here need to do pull ups,not the inclined ones.I have to do them next year,but they should be no problem for me.

[bestbest]

hey today is my NAPFA test! Really! For Sit Ups i cheated!My friend help me to cheat..he count a few more beat than what i have done and i get 43...then comes my standing broad jump this is done by myself..i jumped 232cm hehez...then today i didn't have my 2.4km run it will be held on this friday...my shuttle run,i did it four times...first three failed but finally last one my teacher teach me the how to master it...first make your step clear...run straight...when you are near the 2 wooden block..slide to your right side stretch your leg...concentrate energy on your right leg...don't over shot..pick it up..now turn lower part of your body to left...push right leg hard against the floor and run...for pull-ups..i cheated again!my friend helped me to forged the teacher's signature and he wrote 5...well i am proud of my sit-and-reach..i reach about 64cm!Yes! =X gosh i am a cheater! =S

[hamtaro]

hey guys..is it true that if u fail one item of the test like the 2.4 km run, u would be considered to fail the entire test? or do they count by the points?

advise..im so worried cause i just had my run today and i failed rather badly...thanks..sobs*


I dont know about that, but most probably u will fail. I know that if u want to get gold, besides getting 24 points or above, u'll need to get at least a C for all components. That means, total points might not be the most important thing to decide whether u get gold, silver, bronze (or pass), the minimum points u get for all components are also important.


I also did my five components last week! Im not very happy with my results:(
I got 23/25 till now, i was aiming for 25, but i didnt manage to achieve it.... I nearly got my 25 points if not for my sit n reach and incline pull-up. I was only satisfied with my sit-up and standing broad jump, although that's not my best. Maybe because i've grown fatter :tongue:

[tangwk1990]

I dont know about that, but most probably u will fail. I know that if u want to get gold, besides getting 24 points or above, u'll need to get at least a C for all components. That means, total points might not be the most important thing to decide whether u get gold, silver, bronze (or pass), the minimum points u get for all components are also important.
I thought if we get 21 points and above, we can get a gold already? Because I don't remember getting 24 points or above in order to get a gold. But, yup, we need to get a C for all components to get a gold.

I ran my 2.4km today and my timing was 10.57. Same timing as last year's 2.4km NAPFA!! :crazy: I wish I was a little faster...

[rainbowballoon]

Hmm I always have trouble doin incline pull ups.. sometimes it's hard even to do one :shy: lol, anyone got tips to increase my arm power?

[stryker7]

Hmm I always have trouble doin incline pull ups.. sometimes it's hard even to do one :shy: lol, anyone got tips to increase my arm power?

hmm.. train your arms? lift weights? or just do like 30-50 pushups everyday or something.. i've some sort of brochure here.. that i feel is quite useful.. perhaps you guys can have a look at it..

http://s13.yousendit.com/d.aspx?id=3BYDPFNN74FN50793T6CUH90ZR

its for IPPT.. that means for those in NS.. but since the components are exactly the same as NAPFA test.. why not show it to everyone? they have tips on how you can train for each individual component.. v.useful.. hope you guys will be able to perform better for your NAPFA.. all the best! :angel:

p.s. private message me if you need me to upload again.. :wink2:

[no_pride]

Hi~! Thanks stryker7 for sharing the brochure with us! =)

Argh! I did my 2.4km run today...although my teacher didn't mention to us our timing, I think that I failed, because I ran last! =( Duh...after my exams, it'll be time for me to improve my stamina.

Hehe...luckily stryker7's brochure will come in useful for my 2.4km runs training!


EDIT: Uploaded the brochure to RapidShare: http://rapidshare.de/files/1565879/IPPTBooklet.pdf.html
;-)

[stryker7]

haha.. my pleasure.. i should help whoever who is in need of one, so long as it is within my capability..

no_pride: hope you will be able to do better for your NAPFA test.. remember.. 2.4km run is all about your mental strength.. perhaps 80% of it is mental.. and 20% of it is physical.. so just tell yourself that you can do it! and believe in yourself! all the best!

[smilepiggy]

Whee! i got my first C grade for standing broad jump this year! its really a first for me, seeing how it takes away the GOLD from me every year! yippes! the trick is to left you knees bent up! but actually its not too good either , 170cm. but i'm happy! lucks to all out there!

[gnipuhs]

Oh yea, there's some mistake in my previous posts. Been quite long already. hahahs. My naffa is over!!! Yes!!! but i think it's not very good either! And yah! U can't stop once u running 2.4! I stopped for a while and I dont have the energy to continue the whole journey already! That's speaking frm experience. lols

[zhoudaoyan]

haha! well there's always cheating!! but yeah.
if you wanna do well then..

just keep going no matter what and have a steady pace. and then... CHIONG at the end. um.. Chiong[hokkien]: give all your best and run reallie fast?? haha.

i always pass my NAPFA test. hehe.. JUST on time always..