tag:blogger.com,1999:blog-89094272558850962972024-03-05T00:09:42.386-08:002014 S4-02 Sports & WellnessJerome Tanhttp://www.blogger.com/profile/12740723758076506177noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-8909427255885096297.post-65506869163339061752014-07-14T18:23:00.001-07:002014-07-14T18:23:18.454-07:00Badminton Rules and Tips<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjILHjQGsrTdup7eKJkJ-cgzZamTcAMSpOZDiypgrnyd7Zspd_2WWz1SKzh0qMuPQZOQo8jscD0HShEEhxCPYchXrHnlkwfoYX5qAjG8Vab88VRU49PvOlQGm3zWix0miQuq2Ofivs1P54/s1600/single_double.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjILHjQGsrTdup7eKJkJ-cgzZamTcAMSpOZDiypgrnyd7Zspd_2WWz1SKzh0qMuPQZOQo8jscD0HShEEhxCPYchXrHnlkwfoYX5qAjG8Vab88VRU49PvOlQGm3zWix0miQuq2Ofivs1P54/s1600/single_double.gif" height="288" width="640" /></a></div>
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An example of an illegal serve in badminton is to serve with an overhead motion. Serving can only be done underhand. A serve has to be performed below waist level. There is no second serve. Should there be fault, the opponent serves instead.</div>
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Points are scored when one fails to successfully return the shuttlecock. </div>
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<br /></div>
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Some links for different skills in badminton</div>
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Backhand Overhead Clear: <a href="http://www.youtube.com/watch?v=dcSWd1ZQX7o" target="_blank">http://www.youtube.com/watch?v=dcSWd1ZQX7o</a></div>
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Backhand Underhand Lift: <a href="http://www.youtube.com/watch?v=v_NAx409G2M" target="_blank">http://www.youtube.com/watch?v=v_NAx409G2M</a></div>
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Forehand Smash: <a href="http://www.youtube.com/watch?v=8QlW8_PdYbw" target="_blank">http://www.youtube.com/watch?v=8QlW8_PdYbw</a></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8909427255885096297.post-92068980197016022942014-05-07T17:55:00.001-07:002014-05-07T17:55:17.984-07:00NAPFA after Common TestsHello All,<br />
<br />
Kindly note:<br />
<br />
NAPFA: Assessment during lesson times after Common Tests.<br />
<br />
Normal lessons on the following days: 9 (S4-01, 4-02) , 12 (S4-03), 16 (S4-01, S4-02), 19 (S4-03), 20 (S4-03, S4-01) May.<br />
<br />
Priority: 5 static stations.<br />
2.4km will be timed after the 5 static stations are completed. *Students who intend to improve their stations are reminded to train / practice before attempting the NAPFA after their Common Test.<br />
<br />
(There is school on T2 Week 10: 26 - 30 May but some lessons may be changed. <br />
<br />
Note: There will be no NAPFA on Friday, 9 May after school.Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8909427255885096297.post-20833413003684142372014-04-13T21:06:00.001-07:002014-04-13T21:06:42.985-07:00NAPFA Tips by Mr. HiapHello All,<br />
<br />
Thanks to those who have posted up your Fitness Plan.<br />
Those who have not, please make it a point to post up yours!<br />
<br />
Some tips for your NAPFA stations:<br />
<br />
<u>4 x 10m Shuttle Run: </u><br />
Stretch SIDEWAYS towards the bean bag with your nearest hand.<br />
Hold onto the bean bag with the same hand. Do NOT transfer the bean bag to another hand.<br />
It's a constant accelerate / decelerate process so you do not need to straighten up to run.<br />
Finish strong. Only slow down after the finish line. Slide the bean bag over on the ground to your helper.<br />
<br />
<u>1 minute Sit-Up:</u><br />
Cup your hand to your ears.<br />
Both elbows to touch your kneescaps. (No need for elbows to go beyond your knees.)<br />
No trunk twist needed.<br />
<br />
<u>Pull-Up / Inclined Pull-Up</u><br />
When losing your grip, adjust your whole body to tighten your grip. (Once your body touches the ground, your time's up or 30 seconds).<br />
<br />
<u>Standing Broad Jump</u><br />
Preparation:<br />
Hands brush ankles.<br />
Arms straight.<br />
Hands at eye level when jumping.<br />
<br />
Flight:<br />
Keep knees high (like tuck jump).<br />
Keep arms straight, hands still at eye level.<br />
<br />
Land:<br />
Land on heels. Absorb impact by bending legs / falling forward onto hands.<br />
<br />
<u>Sit & Reach</u><br />
While waiting, stretch...<br />
While stretching, breathe...<br />
When maxed, breathe out and go a little further. Hold breath.<br />
Listen for your high score... Celebrate (after releasing belt).<br />
<br />
<u>2.4km Endurance Run</u><br />
7 3/4 rounds of the perimeter of the field.<br />
Wet weather: 16 rounds around outside perimeter of ISH.<br />
Go fast on the straights. Slow a little on the turns.<br />
No headphones due to announcements from classmates / teachers.<br />
Wear sports shoes, laces tightened for snug fit.<br />
Keep some reserve for your last lap.<br />
Give your best for the last half lap (about 200m).<br />
<br />
Post up your tips as a thread. Peace.<br />
<br />
<br />Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8909427255885096297.post-49325775190104808792014-04-02T21:30:00.001-07:002014-04-02T21:30:43.005-07:00Sec 4 Sports and Wellness: Individual Fitness Plan<div class="p1">
<span class="s1"><b>Hello All, </b></span></div>
<div class="p1">
<span class="s1"><b><br /></b></span></div>
<div class="p1">
<b>You will need to fill in this copy of your individual fitness plan. Select up to a maximum of 2 stations that you would like to focus on in preparation for your NAPFA. </b></div>
<div class="p1">
<span class="s1"><b><br /></b></span></div>
<div class="p1">
<span class="s1"><b><u>Individual Fitness Plan</u></b></span></div>
<div class="p2">
<span class="s2"></span><br /></div>
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<span class="s2"></span><br /></div>
<div class="p3">
<span class="s2">Name: _____________________________________________________<span class="Apple-tab-span"> </span>Class: S4-0____</span></div>
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<br />
<span class="s2"></span></div>
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<span class="s2">1. NAPFA station to improve: ___________________ </span>Mock Test Score:_______________</div>
<div class="p2">
<span class="s2"></span><br /></div>
<div class="p4">
<br /></div>
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<span class="s2">Please design and plan a 5 week programme for the item you <b>want to improve.</b></span></div>
<div class="p2">
<span class="s2"></span><br /></div>
<div class="p3">
<span class="s2">Please consider the various Principles of Training, Methods of Training and apply the F.I.T.T. formula in the designing and planning of your individual fitness programme.</span></div>
<div class="p2">
<span class="s2"></span><br /></div>
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<span class="s2"><b>Principles of Training Methods of Training</b></span></div>
<div class="p3">
<span class="s2"><b>S </b>– Principle of Specificity<span class="Apple-tab-span"> </span><span class="Apple-tab-span"></span><span class="Apple-tab-span"></span><span class="Apple-tab-span"></span>Fartlek Training</span></div>
<div class="p3">
<span class="s2"><b>P</b> – Principle of Progression<span class="Apple-tab-span"> </span><span class="Apple-tab-span"></span><span class="Apple-tab-span"></span>Interval Training</span></div>
<div class="p3">
<span class="s2"><b>O</b> – Principle of Overload<span class="Apple-tab-span"> </span><span class="Apple-tab-span"></span><span class="Apple-tab-span"></span><span class="Apple-tab-span"></span>Circuit Training</span></div>
<div class="p3">
<span class="s2"><b>R</b> – Principle of Reversibility<span class="Apple-tab-span"> </span><span class="Apple-tab-span"></span><span class="Apple-tab-span"></span>Strength Training</span></div>
<div class="p3">
<span class="s2"><b>T</b> – Principle of Tedium (Variance)<span class="Apple-tab-span"> </span><span class="Apple-tab-span"></span><span class="Apple-tab-span"></span>Plyometric Training</span></div>
<div class="p2">
<span class="s2"></span><br /></div>
<div class="p3">
<span class="s1"><b>F.I.T.T. Formula</b></span></div>
<div class="p3">
<span class="s2">F - Frequency (minimum of 3 times a week)</span></div>
<div class="p3">
<span class="s2">I – Intensity (varies speed, load, repetition, set, duration)</span></div>
<div class="p3">
<span class="s2">T – Time (duration for continuous training)</span></div>
<div class="p3">
<span class="s2">T – Type (aerobic, anaerobic)</span></div>
<div class="p2">
<br />
<span class="s2"></span></div>
<div class="p2">
<div class="p3">
<span class="s2"><b>Note: You can adjust your workout along the way to suit your ability.</b></span></div>
<br />
<div class="p2">
</div>
<br />
<div class="p3">
<div style="margin: 0px;">
<span class="s2"><b>Exercise and Workout Programme.</b></span></div>
</div>
</div>
<div class="p2">
<br />
NAPFA station: <u>Pull-Up</u><br />
Exercise Programme example:<br />
Week Number: ________</div>
<div class="p2">
<br />
SW Session 1:<br />
Exercises: Assisted Pull-Up (4 to 6 reps x 3 sets) </div>
<div class="p2">
<br />
SW Session 2:<br />
Grip strength training: Bar Grip and hold for 10 to 15 seconds x 3 sets<br />
Exercises: Assisted Pull-Up (4 to 6 reps x 3 sets)<br />
<br />
Rest: 2-3mins between sets.<br />
<br /></div>
<div class="p3">
<span class="s2"><b>Resources</b></span></div>
<div class="p5">
<span class="s4">Secrets of Passing Your IPPT (<a href="http://www.mindef.gov.sg/dam/publications/eBooks/More_eBooks/IPPTBooklet.pdf"><span class="s1">http://www.mindef.gov.sg/dam/publications/eBooks/More_eBooks/IPPTBooklet.pdf</span></a>)</span></div>
<div class="p2">
<span class="s2"></span><br /></div>
<div class="p5">
<span class="s4">General Guidelines and Advice on Preparing for NAPFA (<a href="http://www.nyp.edu.sg/nyp/slot/u100/current%20students/campus_life/NAPFA_PreparingforIt.pdf"><span class="s1">http://www.nyp.edu.sg/nyp/slot/u100/current%20students/campus_life/NAPFA_PreparingforIt.pdf</span></a>)</span></div>
<div class="p2">
<span class="s2"></span><br /></div>
<div class="p5">
<span class="s4">Running Faster for 2.4km (<a href="http://lifestyle.www.ns.sg/c/document_library/get_file?uuid=d8c6aee7-23ff-4079-a972-e388f91fe228&groupId=10401"><span class="s1">http://lifestyle.www.ns.sg/c/document_library/get_file?uuid=d8c6aee7-23ff-4079-a972-e388f91fe228&groupId=10401</span></a>)</span></div>
<div class="p2">
<span class="s2"></span><br /></div>
<div class="p5">
<span class="s4">Raise the Bar for your Chin-Up (<a href="http://m.www.ns.sg/nsmobile/web/trainipptpart4.jsp"><span class="s1">http://m.www.ns.sg/nsmobile/web/trainipptpart2.jsp</span></a>)</span></div>
<div class="p2">
<span class="s2"></span><br /></div>
<div class="p5">
<span class="s4">Power Abs, Quick Feet (<a href="http://m.www.ns.sg/nsmobile/web/trainipptpart4.jsp"><span class="s1">http://m.www.ns.sg/nsmobile/web/trainipptpart4.jsp</span></a>)</span></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8909427255885096297.post-90257230265077776002014-03-25T22:49:00.001-07:002014-03-25T22:49:19.622-07:00Term 2: Designing an Exercise ProgramHi All,<br />
<br />
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.<br />
<br />
Here are some resources that you need to prepare your training programme:<br />
<br />
<a href="http://acsbr.moe.edu.sg/wbn/slot/u1259/NAPFA%20Standards%202006%20(Sec).pdf">NAPFA standards</a><br />
<a href="http://www.mindef.gov.sg/dam/publications/eBooks/More_eBooks/IPPTBooklet.pdf">Secrets to Passing IPPT / NAPFA</a><br />
<a href="http://lifestyle.www.ns.sg/c/document_library/get_file?uuid=d8c6aee7-23ff-4079-a972-e388f91fe228&groupId=10401">Training for IPPT</a> (still related to NAPFA)<br />
<br />
Keep in mind:<br />
i) that each student must design his / her exercise plan and submit it online via the SW blog.<br />
ii) look beyond NAPFA. Rather: the objective could be CCA-related.<br />
<br />
<u>Requirements:</u><br />
You are designing a 4-week exercise plan.<br />
Make use of the F.I.T.T. Formula (Frequency, Intensity, Time, Type).<br />
You may use 'Appendix A' from 'Secrets to Passing IPPT / NAPFA' link to record your progress.<br />
You will be required to record the progress of your station via a shared Google spreadsheet.<br />
<br />
Training programs will be vetted (through your online submission) by Mr. Hiap prior to beginning your exercise plan.<br />
<br />
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).<br />
<br />
Date Due: Mon, 31 March 2014<br />
Post up your exercise plan as: <Name>, <NAPFA Station><br />
<br />
House SW Reps: You will be helping me ensure students in your House submit their exercise program.<br />
<br />
Do ask me if you have any questions.<br />
<br />
Thank you.<br />
<br />
Regards,<br />
Mr. Hiap<br />
<br />Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8909427255885096297.post-70911368046981126492014-03-24T20:26:00.001-07:002014-03-24T20:26:07.420-07:00F.I.T.T. Formula<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Hello All, </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The F.I.T.T. formula is as follows:</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<div style="background-color: white; font-weight: bold; line-height: 18px; margin-bottom: 15px; padding: 0px;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">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:</span></div>
<ul style="background-color: white; font-weight: bold;">
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Frequency: How many times per week</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Intensity: How hard you exercise (often quantified using heart rate)</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Time: How long you perform the activity</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Type: What kind of activity is performed</span></li>
</ul>
<div style="background-color: white; font-weight: bold; line-height: 18px; margin-bottom: 15px; padding: 0px;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">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.</span></div>
<h4 style="background-color: white;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Step 1: Moderate Physical Activity</span></h4>
<ul style="background-color: white; font-weight: bold;">
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">F (frequency): most days of the week (5 or more)</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I (intensity): equal to brisk walking</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">T (time): 60 minutes per day (total for all activities—can be combined with others)</span></li>
</ul>
<h4 style="background-color: white;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Step 2: Vigorous Aerobic Activity</span></h4>
<ul style="background-color: white; font-weight: bold;">
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">F (frequency): at least 3 days per week</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I (intensity): activity that elevates heart rate into the target zone</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">T (time): 60 minutes per day (total for all activities—can be combined with others)</span></li>
</ul>
<h4 style="background-color: white;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Step 3: Vigorous Sports and Recreation</span></h4>
<ul style="background-color: white; font-weight: bold;">
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">F (frequency): at least 3 days per week</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I (intensity): activity that elevates heart rate into the target zone</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">T (time): 60 minutes per day (total for all activities—can be combined with others)</span></li>
</ul>
<h4 style="background-color: white;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Step 4: Muscle Fitness Activities</span></h4>
<ul style="background-color: white; font-weight: bold;">
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">F (frequency): at least 3 days per week</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I (intensity): overload the muscles (e.g., exercise bands, calisthenics)</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">T (time): 60 minutes per day (total for all activities—can be combined with others)</span></li>
</ul>
<h4 style="background-color: white;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Step 5: Flexibility Exercises</span></h4>
<ul style="background-color: white; font-weight: bold;">
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">F (frequency): at least 3 days per week</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I (intensity): stretch muscle longer than normal</span></li>
<li style="line-height: 18px; margin-bottom: 15px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">T (time): 60 minutes per day (total for all activities—can be combined with others)</span></li>
</ul>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 18px;"><b>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.</b></span></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 18px;"><b><br /></b></span></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 18px;"><b>For now, your focus would be to think of exercises related to the NAPFA station / CCA that you would like to improve on. </b></span></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 18px;"><b><br /></b></span></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; line-height: 16.309091567993164px;">Basic body-weight resistance exercises: </span></span><div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; line-height: 16.309091567993164px;">a) Push-Ups, b) Tricep Dips, c) Leg Raises, d) Lunges</span></span></div>
</div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; line-height: 16.309091567993164px;"><br /></span></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; line-height: 16.309091567993164px;">10-12 reps per set. </span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; line-height: 16.309091567993164px;">Start by doing 3 sets first. <br />*Check you are doing the exercises correctly and safely. You can finish these exercises within 10 minutes. Maximum of 3 times a week.<br />**Other exercises are necessary, but condition yourself progressively from easy to harder-type exercises. If you have any questions, queries: ask any SW teacher.<br /></span></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 18px;"><b>Regards,</b></span></span></div>
<div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 18px;"><b>Mr. Hiap</b></span></span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-8909427255885096297.post-85676024798997005792014-03-11T21:34:00.001-07:002014-03-11T21:34:33.591-07:00Welcome to S4-02 SW Blog!Hello All,<br />
<br />
Welcome to your class' SW Blog.<br />
<br />
Term 1: Territorial-Invasion Game: Football<br />
Term 2: Physical Training (Objective: NAPFA station-specific training)<br />
Term 3: Net-Barrier Game: Badminton<br />
<br />
<u><b>Football Coaches:</b></u><br />
Please submit your coaching activities as a post.<br />
Include as your header: <Name>, <Skill>, <3 Key Points><br />
<br />
<u>Skills taught:</u><br />
Dribbling<br />
Passing<br />
Receiving<br />
Shooting<br />
Defending<br />
<br />
You may wish to include picture, videos.<br />
<br />
<b><u>Team Talk</u></b><br />
Please upload your audio / video recording of the team talk.<br />
<br />
Thank you.<br />
Mr. PatrickAnonymousnoreply@blogger.com0