Term 2: Designing an Exercise Program

Hi All,

As briefed to you at the previous SW lesson, you will embark on learning to prepare your own exercise program and monitoring and tracking your progress.

Here are some resources that you need to prepare your training programme:

NAPFA standards
Secrets to Passing IPPT / NAPFA
Training for IPPT (still related to NAPFA)

Keep in mind:
i) that each student must design his / her exercise plan and submit it online via the SW blog.
ii) look beyond NAPFA. Rather: the objective could be CCA-related.

Requirements:
You are designing a 4-week exercise plan.
Make use of the F.I.T.T. Formula (Frequency, Intensity, Time, Type).
You may use 'Appendix A' from 'Secrets to Passing IPPT / NAPFA' link to record your progress.
You will be required to record the progress of your station via a shared Google spreadsheet.

Training programs will be vetted (through your online submission) by Mr. Hiap prior to beginning your exercise plan.

During SW lessons, you will be given opportunity to train based on the exercise program that you have planned (up to half of the SW lesson).

Date Due: Mon, 31 March 2014
Post up your exercise plan as: <Name>, <NAPFA Station>

House SW Reps: You will be helping me ensure students in your House submit their exercise program.

Do ask me if you have any questions.

Thank you.

Regards,
Mr. Hiap

F.I.T.T. Formula

Hello All, 

The F.I.T.T. formula is as follows:

The FITT formula was developed to help people determine how often, how hard, how long, and what kinds of activity they should perform to build health and fitness. FITT is an acronym:

• Frequency: How many times per week
• Intensity: How hard you exercise (often quantified using heart rate)
• Time: How long you perform the activity
• Type: What kind of activity is performed

The steps of the Physical Activity Pyramid for Kids already describe the five types of activity (the last T in FITT). In addition, each step has its own frequency, intensity, and time (FIT). Following is a simplified version of the FIT formula for each step. Your child learns about the steps at school; ask him or her about the FIT formula and have discussions about it to reinforce learning.

Step 1: Moderate Physical Activity

• F (frequency): most days of the week (5 or more)
• I (intensity): equal to brisk walking
• T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 2: Vigorous Aerobic Activity

• F (frequency): at least 3 days per week
• I (intensity): activity that elevates heart rate into the target zone
• T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 3: Vigorous Sports and Recreation

• F (frequency): at least 3 days per week
• I (intensity): activity that elevates heart rate into the target zone
• T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 4: Muscle Fitness Activities

• F (frequency): at least 3 days per week
• I (intensity): overload the muscles (e.g., exercise bands, calisthenics)
• T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 5: Flexibility Exercises

• F (frequency): at least 3 days per week
• I (intensity): stretch muscle longer than normal
• T (time): 60 minutes per day (total for all activities—can be combined with others)

For the next few lessons, you will be able to design an exercise program suited to the main muscle groups that you wish to improve on. The exercise program will be based on the F.I.T.T. formula.

For now, your focus would be to think of exercises related to the NAPFA station / CCA that you would like to improve on. 

Basic body-weight resistance exercises: 

a) Push-Ups, b) Tricep Dips, c) Leg Raises, d) Lunges

10-12 reps per set. Start by doing 3 sets first.
*Check you are doing the exercises correctly and safely. You can finish these exercises within 10 minutes. Maximum of 3 times a week.
**Other exercises are necessary, but condition yourself progressively from easy to harder-type exercises. If you have any questions, queries: ask any SW teacher.

Regards,

Mr. Hiap

Welcome to S4-02 SW Blog!

Hello All,

Welcome to your class' SW Blog.

Term 1: Territorial-Invasion Game: Football
Term 2: Physical Training (Objective: NAPFA station-specific training)
Term 3: Net-Barrier Game: Badminton

Football Coaches:
Please submit your coaching activities as a post.
Include as your header: <Name>, <Skill>, <3 Key Points>

Skills taught:
Dribbling
Passing
Receiving
Shooting
Defending

You may wish to include picture, videos.

Team Talk
Please upload your audio / video recording of the team talk.

Thank you.
Mr. Patrick