SS9001 Fitness Guidebook

HEALTH & FITNESS GUIDE   By:  Ng  Jun  Wei,  Ng  Bee  Whay,  Elina  Lundberg,     Ng  Yao  Guang  &  Nicholas  Tee  

Table  of  Contents  Introduction  ........................................................................................................................ 3    Importance  of  Fitness .  ...................................................................................................... 3    Components  of  Fitness .  .................................................................................................... 4    Principles  of  Training .  ...................................................................................................... 5    Training  methods .  ............................................................................................................. 6     Warm  up .  ....................................................................................................................................... 7     Types  of  workout  activities .  .................................................................................................... 7     Cardiovascular  &  Cardiorespiratory  Fitness .  ..............................................................................  7   Strength  Training .  ...................................................................................................................................  8   Cool  down .  .................................................................................................................................. 1  5  Suggested  training  plan .   ............................................................................................... 1  5   Different  levels  of  circuit  training .  ..................................................................................... 1  7   Upper  body  .............................................................................................................................................. 1   7   Lower  body .  ............................................................................................................................................. 1   8   Core .  ............................................................................................................................................................ 1   9  Pre/Post  Diet .  ................................................................................................................... 2  0  Assessment  of  Fitness  ................................................................................................... 2  0   IPPT .  ............................................................................................................................................. 2  0   NAPFA .  ......................................................................................................................................... 2  1   Beep  test  ..................................................................................................................................... 2  2  Appendix .  ........................................................................................................................... 2  3   BMI .  ............................................................................................................................................... 2  3   IPPT  Scoring  System .  .............................................................................................................. 2  3   Push  up/sit-­‐up  scoring  table .  ........................................................................................................... 2   4   2.4  km  scoring  table .  ............................................................................................................................ 2   6   NAPFA  Scoring  system  ........................................................................................................... 2  8   For  men  ..................................................................................................................................................... 2   8   For  women .  .............................................................................................................................................. 2   9   Beep  test  scoring  system  ................................................................................................................... 3   0  Monitoring  your  progress .  ........................................................................................... 3  1   Monthly  measurments .   .......................................................................................................... 3  1   IPPT  Scores .  ............................................................................................................................... 3  2   NAPFA  Scores .  ........................................................................................................................... 3  3          

Introduction  Thank you for buying this handbook! This is an easy way to get started withyour basic everyday training to reach and maintain a healthier lifestyle. Itincludes some general knowledge about health and training, training methods,diet planning and tips about how to exercise to reach your own personal goalscatering to working adults 25 to 55 years of age. We hope this will be of greatuse to you, assisting you to achieve a healthy lifestyle whether your goal is tobe an elite athlete or just to keep in shape and be physically and mentallyhealthy.In the end of this handbook we have provided you with helpful tables and schedulesthat you can fill in and use to plan your own weekly training. Also, look out for thesesymbols → . They will help you with extra tip and hints about a specific subject orgive you warnings about common problems.Importance  of  Fitness  One’s physical and mental fitness are equally important in determining our quality oflife as it makes us less prone to medical conditions and health problems.12 important reasons to be physically active1. Be in the pink of health2. Increasing one’s lifespan3. Boosting one’s confidence4. Reducing the possibility of slipping into depression5. Better quality of sleep6. Aesthetically pleasing7. Keeping in shape8. Improving one’s mobility9. Building muscle and bone mass10. Staying within the recommended BMI (see appendix)11. Fostering relationships with family and friends12. Broadening your network whilst de-stressingPhysical activity reduces risk for eight conditionsAccording to the Centers for Disease Control, exercise can reduce your risk of:• Heart disease• Stroke• High blood pressure• Type 2 diabetes• Obesity• Depression• Breast and colon cancer• Osteoporosis      

Components  of  Fitness  These components may be categorized into health related and performancerelated. Health related components are basic requirements of the body thatenable us to do our daily activities with ease and lowers risks of injuries.Performance related fitness components are additional to health relatedcomponents that allows sports athletes or enthusiasts to achieve their desiredresults in competitive sports and recreational games.Health Related• Cardio-respiratory/ Cardio-vascular fitness ⇒ Ability to perform an exercise of moderate and high intensity involving large muscle groups• Body composition ⇒ Amount of fat and lean tissue in the body• Muscular strength ⇒ Ability to apply force• Muscular endurance ⇒ Ability of muscle group to execute repetitive work over a period of time• Flexibility ⇒ Ability of joint or group of joints to move fluidly through full range of motion• Balance ⇒ Ability to maintain a certain posture or to move without falling.Performance Related• Agility ⇒ Ability to start, stop and move the body quickly in different direction.• Speed ⇒ Ability to move the whole body quickly• Power ⇒ Ability to exert muscular strength quickly (strength X speed)• Coordination ⇒ Ability to task the integrating movement of the body and different parts of the body    

Principles  of  Training  Before starting your new, healthier, life with this handbook there are a fewspecific things that you should know considering training in general andmaintenance of training. These are necessary to know to eliminate health risksbut also to get the results you strive for with your training - called Principles ofTraining. There are eight main principles of training, these are describedbelow. 1. Adaption: meaning that your body and your body parts has an amazing set of functions that will also adapt to what pressure is put to it. For example, if you actively stress (exercise) your heart, it will adapt to that stress and increase its performance level. The same goes for the other functions and parts of your body. 2. Overload: the level of training above the actual level your body is capable of right now without physical difficulty. You must put your body through overload training to give your body a chance to adapt to higher level of fitness – i.e. getting healthier and fitter. Do not overload too much, you might get injured and get the complete opposite of your desired results. 3. Progressive overload: overload in your training or daily exercise includes an exercise prescription called the F.I.T.T formula: frequency, intensity, time and type of training. All of those have to be increased or varied a little bit the stronger and more persevering you and your body gets, meaning that the overload has to be progressive. 4. Reversibility: this occurs when training ceases for a long period of time. The body then reverts to previous states of fitness, which, if you followed this handbook, was lower before. This simply happens to anyone if you do not keep up with exercising, no matter what physical level you are at. To maintain and improve your level of fitness you should overload your training at least 2-3 times per week. 5. Specificity: means that your body is increasing the performance level in whatever specific training-area you put it through. That is why is it so important to have variety in training so that you do not only train one specific muscle but your whole body. On the other hand, it is advantageous if you want to increase strength or duration in a specific muscle because you can attain that by doing specific exercises. 6. Recovery: the human body is a constant running system including feelings and emotions but also ability to grow and develop. That’s why the recovery process is essential after each strenuous activity. If you do hard overload- training you should have a recovery time of at least 48 hours, but if you just do a daily 30 min walk/run, which your body can handle without too much exhaustion no matter what physical condition you are in, it’s enough to recover for about 12 to 24 hours.

7. Variation: to not overload specific body parts too much or get too bored by training you should have a wide variety in your training, as mentioned earlier. To accomplish this you can, for example, stick to three types of training and do them once each every week or maybe do different types of exercises every time you work out. Circuit training is a very good option to achieve variety. 8. Individuality: all of us are unique and have different fingerprints, likewise for fitness and training methods. Therefore you have to customize your training styles and plans to your level of fitness and ability.      As shown in the graph, your level of fitness will improve if you manage tomaintain frequent overload training and also give your body time to recover inbetween. Consider these principles something that you should aim to apply inyour training and keep in mind every day. This will increase the effectiveness ofyour training and will help you understand the importance of the everyday lifenot just during the time while actually working out.

Training  methods  Below are some suggested training methods which are simple enough to do inyour own home or outside without having to pay for expensive equipment orgym memberships. Training includes three parts - warm up, training activityand cool down.Warm  up  Warming up is important not to hurt yourself and also to increase the improvementpotential. A warm up should increase your heart rate and make the muscles you willmainly train during your workout prepared for overload.How to: start jogging in a slow pace, either at a running track, a treadmill or justsomewhere outdoor. After a few hundred metres, start to do different movementswith your body, still while running. The movements could be swinging your arms indifferent directions, pull your knees up or kick your feet up for every step you take,run sidewise rotating your hip, alternate jumping, rotate your wrists etc. and jognormally in between. Do every movement progressively and also increase yourrunning pace continuously. Do this for, in total, 12 minutes.Types  of  workout  activities  You can wither focus on your cardiovascular and cardiorespiratory fitness or yourstrength, or you can combine both of them.Cardiovascular  &  Cardiorespiratory  FitnessAs the names suggest, Cardiovascular refers to the heart and blood vessels whileCardiorespiratory refers to the lungs and its relationship with the heart.  Aerobic trainingThe objective of aerobic training is mainly for improving cardiovascular fitness of thebody.  For cardiovascular trainingRun 5 km at a comfortable pace for initial training. No time taken for the first time toallow adaption of the long distance. This is done based on progressive overload andsubsequent runs shall be kept under 30 minutes. Pace can be increased gradually forprogressive training. For variation: cycle, swim or perform other sport related activities, to replace theusual 5 km run.Anaerobic trainingAnaerobic exercise will increase the maximum amount of oxygen you useduring exercise, improving your cardiorespiratory fitness. Anaerobic exercisealso increases your endurance and fatigue resistance. Therefore, there is a needto balance both aerobic and anaerobic training to accustom your body withhigh intensity workouts.  

High Intensity Interval Training (HIIT)Begin exercise with a 5min warm up run. HIIT requires individual to sprint for25 seconds at 80% to maximum speed for 6 intervals. Do slow jog/walk for 2minutes in between the intervals. Number of intervals can be increased or restin between intervals can be shortened for progressive training.FartlekFartlek training can be performed at any track & field stadium to replace the usualHIIT. Begin with a 5min warm up run. Sprint for 100m on the straight part on thetrack and then walk or slow jog on thewidth ofthe track to the opposite side of the trackand then sprint again. Each roundcomplete is 1 interval.    Strength  Training  Besides cardiovascular and cardiorespiratory training, strength training isequally important as it trains the muscular strength of one’s specific musculargroups which are not trained in cardio training. Strength training can be doneusing just your own bodyweight or by using extra weights, for example in agym. Below we present several types of circuit trainings that aim to traindifferent parts of your body.   If using extra weights: heavier weights with fewer repetition will make yourmuscles grow bigger faster and improve your strength, using lighter weights withmany repetitions will improve your muscle endurance.  Circuit trainingThe table shown below is just an example of how circuit training can be performed.Exercises for each set can be changed depending in which part to the body you wantto improve your muscular strength.Circuit example20 seconds allocated for each set with no break in between.Upon completing the 6th set, 1 circuit is performed. 3 minutesrest between circuits. Complete 3 circuits.Circuit Example1st set: Push-ups2nd set: Crunches3rd set: Forward/Backward Lunges4th set: Jumping Jacks5th set: Burpees6th set: Back crunches

Following is a list of exercises and the body parts involved that you may include intoyour specialized circuit training menu:Upper bodyEXERCISE BODY PARTS Incline/Decline Pushups Triceps, Shoulders, Pectoralis Major (Chest)Push ups (Diamond, Wide-arm, Shoulder- width, etc)Bench Dips TricepsDipsBodyweight Triceps ExtensionBodyweight  triceps  extension.    Lower  bar  -­‐-­‐>  harder                Dips               Bench  dips.    Keep  your  butt  close  to  the  bench

Lower body EXERCISE BODY PARTS Bodyweight Squats Quadriceps, Hamstrings, Gastrocnemius & Soleus, Tibialis Static Forward Anterior (LEGS) Lunge Quadriceps (Thighs) Jumping Lunges Gastrocnemius, Soleus (Calves) Calf Raise    Bodyweight  squats                            Forward  and  jumping  lunges  

Calf  raises  Core and full body BODY PARTS Abdominal & Oblique’s EXERCISE Sit ups Erector spinal (Lower Back) Compound Muscle Groups (Full Body) Crunches & Bicycle Crunches Planks Side Planks Mountain Climber Back Crunches BurpeesBicycle  crunches  

               Mountain  climbers                              Plank  &  side  plank  Back  crunches  

Burpees    If  too  easy,  add  a  push-­‐up  in  the  middle  FlexibilityFlexibility is needed to perform everyday activities with relative ease. To getout of bed, lift children, or sweep the floor, we need flexibility. Flexibility tendsto deteriorate with age and sedentary lifestyle. Staying active and stretchingregularly help prevent this loss of mobility. Flexibility exercises can be doneanywhere, it can be also facilitated with the surrounding stable benches orfurniture. The benefits of having good flexibility includes:• Lower risk of injury, muscle pull• Lessen lower back pain• Improved posture• Enhance blood circulation by increasing blood flowSome of the illustrations of stretching that involves the commonly used muscles are:                Calf  stretch    Bend  your  knee  or  shift  your  heel  to  the  sides  to  stretch  lower  part  

Hamstring  stretch    Keep  your  back  straight                Quadriceps  stretch                                Triceps  stretch            Glutes  stretch    

   Hip  flexor  stretch    Keep  your  back  straight              Abdominal  stretch                        Lower  back  stretch    Cool  down  This part of your workout is important for your body to stress down and to kickstart the recovery process from your training. The ideal way to cool down is 10mins of slow jogging. But don’t forget to stretch (especially those musclesincluded in your workout), hydrate and eat directly after training too.

Suggested  training  plan  Below  is  a  suggested  weekly  workout  plan.  For non-rest day, perform ONE set ofchin-ups (incline pull-ups for females) with maximum number of repetitions untilfailure after warm up.      Refer  to  training  methods  for  the  details  of  training      

Different  levels  of  circuit  training    Upper  body     Difficulty  level  :  ❶②③   Type  of  workout   Repetition   Time  /sec   Normal  push  up   10   10   Wide  arm  push  up   10   10   Diamond  push  up   10   10   Pull  up   5   10   Dips   10   10   *10  crunches  during  every  exercise  interval.   *Circuit  x  3   *3  min  rest  upon  completing  each  circuit.       Difficulty  level  :  ①❷③     Type  of  workout   Repetition   Time  /sec     Normal  push  up   15   15   Wide  arm  push  up   15   15   Diamond  push  up   15   15   Pull  up   10   15   Dips   15   15   *15  crunches  during  every  exercise  interval.   *Circuit  x  3   *3  min  rest  upon  completing  each  circuit.     Difficulty  level  :  ①②❸   Type  of  workout   Repetition   Time  /sec   Normal  push  up   20   20   Wide  arm  push  up   20   20   Diamond  push  up   20   20   Pull  up   13   20   Dips   20   20   *20  crunches  during  every  exercise  interval.   *Circuit  x  3   *3  min  rest  upon  completing  each  circuit.      

Lower  body   Difficulty  level  :  ❶②③     Type  of  workout   Repetition   Time  /sec     Squats   10   12     Lunges   10  counts  of  4   25       Mountain  climber   10  counts  of  4   25     Step  up   10    counts  of  4   25   Jumping  squats   5   10   *10  crunches  during  each  exercise  interval.   *Circuit  x  3   *3  min  rest  upon  completing  each  circuit.     Difficulty  level  :  ①❷③   Type  of  workout   Repetition   Time  /sec   Squats   15   20   Lunges   20    counts  of  4   45   Mountain  climber   20    counts  of  4   45   Step  up   20    counts  of  4   45   Jumping  squats   12   20   *20  crunches  during  every  exercise  interval.   *Circuit  x  3   *3  min  rest  upon  completing  each  circuit.   Difficulty  level  :  ①②❸   Type  of  workout   Repetition   Time  /sec   Squats   20   25   Lunges   25    counts  of  4   60   Mountain  climber   25    counts  of  4   60   Step  up   25    counts  of  4   60   Jumping  squats   15   20   *20  crunches  during  every  exercise  interval.   *Circuit  x  5   *3  min  rest  upon  completing  each  circuit.                                

Core       Difficulty  level  :  ❶②③   Type  of  workout   Repetition   Time  /sec   30   Front  Plank   -­‐   -­‐   Knees  to  chest   10   15/side     -­‐     Side  Plank   -­‐   15   Bicycle  Crunches   10/side     Mountain  Climbers   -­‐   Time  /sec   40   *Cobra  stretch  15s  (rest)   -­‐   *Circuit  x  3   20/side   -­‐   Difficulty  level  :  ①❷③   15   Type  of  workout   Repetition   Front  Plank   -­‐   Knees  to  chest   15   Side  Plank   -­‐   Bicycle  Crunches   15/side   Mountain  Climbers   -­‐   *Cobra  stretch  15s  (rest)   *Circuit  x  3   Difficulty  level  :  ①②❸   Type  of  workout   Repetition   Time  /sec   60   Front  Plank   -­‐   -­‐   Knees  to  chest   20   30/side   -­‐   Side  Plank   -­‐   25   Bicycle  Crunches   20/side   Mountain  Climbers   -­‐   *Cobra  stretch  30s  (rest)   *Circuit  x  3                      

Pre/Post  Diet  Before: Fuel up (Ideally 2 hours before exercise)The food you eat before you exercise will fuel your workout and maximise your effortand results. Eating before a workout also prevents low blood sugar, which results infatigue and lightheadedness. Staying well-hydrated is necessary too as it acts as yourbody’s cooling system 1. Fruits (preferably bananas) 2. Oats 3. Whole-grain bread & cereals 4. Whole-grain pasta 5. Fruit smoothies (1/2 cup plain, low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice) 6. Brown rice 7. Pumpkin seedsAfter: Refuel 1. Drink plenty of water or isotonic drinks to replace lost fluids and electrolytes 2. Consume carbohydrates and proteins 20 to 60 mins after the workout to aid in the recovery process Do not starve yourself, your body needs a certain amount of nutrition (carbs,protein, vitamins etc.) to improve your health and fitness, especially when exercising.Low blood sugar will cause giddiness and if you don’t get enough nutrition your bodywill start using your muscles as energy, which means you will literally break downyour own body.Assessment  of  Fitness  There are three common ways of assessing one’s fitness level. They are the IndividualPhysical Proficiency Test (IPPT), National Physical Fitness Award/Assessment(NAPFA) and the Maximal Shuttle Run Test (MST) also known as Beep Test. (Referto appendix for various scoring systems) You may also target your progression basedon measurements of body composition like Body Mass Index that uses weight andheight as an indicator of one’s optimum weight.IPPT  The new IPPT system comprising of 3 stations (push-ups, sit-ups and 2.4 km run) wasimplemented with effect from 1 April 2015.  StationsPush-ups (Assesses upper body strength)Duration: 1 minMax: 25 points  Sit-ups (Assesses abdominal strength and strength endurance)Duration: 1 minMax: 25 points  

2.4 km Run (Assesses lower body strength, endurance and cardiovascular fitness andendurance)Max: 50 pointsNAPFA    StationsSit-ups (Assesses abdominal strength and strength endurance)Duration: 1 minMax: 25 pointsStanding Broad Jump (Assesses the lower body’s power, muscular strength andexplosive power of the legs)  Push-ups (Assesses upper body strength)Duration: 1 minMax: 25 pointsPull-ups (Assesses upper body muscle strength and endurance especially theLatissimus dorsi muscle)

Sit and Reach (Assesses flexibility of the lower back and hamstring muscles)Shuttle Run (Assesses lower body strength, agility and speed by determining how fastone accelerates and changes direction between marked lines)  Beep  test  Similar to the 2.4 km run, the beep test assesses one’s cardiovascular fitness,endurance and lower body strength. Your beep test results also allow you to measureyour VO2 max level which allows you to tailor your trainings to suit your currentfitness level.    

Appendix  BMI  IPPT  Scoring  System   Pass/Award Type New StandardsGold (Commando/Guards) >90Gold >85Silver >75Pass with Incentive (NSmen) Pass (Active) >61Pass (NSmen) >51        

Push  up/sit-­‐up  scoring  table   31-­‐33     34-­‐36     37-­‐39     40-­‐42     43-­‐45     46-­‐48     49-­‐51     52-­‐54     55-­‐57     58-­‐60     Age     <22     22-­‐ 24     25-­‐ 28-­‐ 5     6     7     8     9     10     11     12     13     14     Tot  al  Score    Age  Group     1     2     27     30    Repetitions     3     4                                             60     25                                                         59     24     25             58     24     24     25                                                 57     24     24     24     25                                            56     24     24     24     24     25                                        55     23     24     24     24     24     25                                    54     23     23     24     24     24     24     25                                53     23     23     23     24     24     24     24     25                            52     23     23     23     23     24     24     24     24                            51     22     23     23     23     23     24     24     24     25                        50     22     22     23     23     23     23     24     24     24                        49     22     22     22     23     23     23     23     24     24     25                    48     22     22     22     22     23     23     23     23     24     24                    47     21     22     22     22     22     23     23     23     24     24     25                46     21     21     22     22     22     22     23     23     23     24     24                45     21     21     21     22     22     22     22     23     23     24     24     25            44     21     21     21     21     22     22     22     22     23     23     24     24            43     20     21     21     21     21     22     22     22     23     23     24     24            42     20     20     21     21     21     21     22     22     22     23     23     24     25        41     20     20     20     21     21     21     21     22     22     23     23     24     24        40     20     20     20     20     21     21     21     21     22     22     23     23     24     25    39     19     20     20     20     20     21     21     21     22     22     23     23     24     24    38     19     19     20     20     20     20     21     21     21     22     22     23     23     24    37     19     19     19     20     20     20     20     21     21     22     22     22     23     24    36     18     19     19     19     20     20     20     20     21     21     22     22     23     23    35     18     18     19     19     19     20     20     20     21     21     21     22     22     23    34     18     18     18     19     19     19     20     20     20     21     21     21     22     23    33     17     18     18     18     19     19     19     20     20     20     21     21     22     22    32     17     17     18     18     18     19     19     19     20     20     20     21     21     22    31     17     17     17     18     18     18     19     19     19     20     20     20     21     22    30     16     17     17     17     18     18     18     19     19     19     20     20     21     21    29     16     16     17     17     17     18     18     18     19     19     19     20     20     21    28     16     16     16     17     17     17     18     18     18     19     19     19     20     20    27     15     16     16     16     17     17     17     18     18     18     19     19     19     20    26     15     15     16     16     16     17     17     17     18     18     18     19     19     19    25     14     15     15     16     16     16     17     17     17     18     18     18     19     19    24     13     14     15     15     16     16     16     17     17     17     18     18     18     19    23     12     13     14     15     15     16     16     16     17     17     17     18     18     18    22     11     12     13     14     15     15     16     16     16     17     17     17     18     18    21     10     11     12     13     14     15     15     16     16     16     17     17     17     18    20     9     10     11     12     13     14     15     15     16     16     16     17     17     17    19     8     9     10     11     12     13     14     15     15     16     16     16     17     17    18     6     8     9     10     11     12     13     14     15     15     16     16     16     17    17     4     6     8     9     10     11     12     13     14     15     15     16     16     16    16     2     4     6     8     9     10     11     12     13     14     15     15     16     16    15     1     2     4     6     8     9     10     11     12     13     14     15     15     16    14     0     1     2     4     6     8     9     10     11     12     13     14     15     15    13     0     0     1     2     4     6     8     9     10     11     12     13     14     15    12     0     0     0     1     2     4     6     8     9     10     11     12     13     14    11     0     0     0     0     1     2     4     6     8     9     10     11     12     13    10     0     0     0     0     0     1     2     4     6     8     9     10     11     12    9     0     0     0     0     0     0     1     2     4     6     8     9     10     11    8     0     0     0     0     0     0     0     1     2     4     6     8     9     10    

7     0     0     0     0     0     0     0     0     1     2     4     6     8     9     6     0     0     0     0     0     0     0     0     0     1     2     4     6     8     5     0     0     0     0     0     0     0     0     0     0     1     2     4     6     4     0     0     0     0     0     0     0     0     0     0     0     1     2     4     3     0     0     0     0     0     0     0     0     0     0     0     0     1     2     2     0     0     0     0     0     0     0     0     0     0     0     0     0     1     1     0     0     0     0     0     0     0     0     0     0     0     0     0     0        

2.4  km  scoring  table  Age  Cat     <22     22-­‐ 25-­‐ 28-­‐ 31-­‐ 34-­‐36     37-­‐ 40-­‐ 43-­‐ 46-­‐ 49-­‐ 52-­‐54     55-­‐ 58-­‐ 24     27     30     33     39     42     45     48     51     57     60    Age   1     2     3     4     5     6     7     8     9     10     11     12     13     14    Group     Total  Score    Time  (<)    8:30     50                                                        8:40     49     50                                                    8:50     48     49     50                                                9:00     47     48     49                                                9:10     46     47     48     50                                            9:20     45     46     47     49     50                                        9:30     44     45     46     48     49     50                                    9:40     43     44     45     47     48     49     50                                9:50     42     43     44     46     47     48     49     50                            10:00     41     42     43     45     46     47     48     49     50                        10:10     40     41     42     44     45     46     47     48     49     50                    10:20     39     40     41     43     44     45     46     47     48     49     50                10:30     38     39     40     42     43     44     45     46     47     48     49     50            10:40     38     38     39     41     42     43     44     45     46     47     48     49     50        10:50     37     38     38     40     41     42     43     44     45     46     47     48     49     50    11:00     37     37     38     39     40     41     42     43     44     45     46     47     48     49    11:10     36     37     37     38     39     40     41     42     43     44     45     46     47     48    11:20     36     36     37     38     38     39     40     41     42     43     44     45     46     47    11:30     35     36     36     37     38     38     39     40     41     42     43     44     45     46    11:40     35     35     36     37     37     38     38     39     40     41     42     43     44     45    11:50     34     35     35     36     37     37     38     38     39     40     41     42     43     44    12:00     33     34     35     36     36     37     37     38     38     39     40     41     42     43    12:10     32     33     34     35     36     36     37     37     38     38     39     40     41     42    12:20     31     32     33     35     35     36     36     37     37     38     38     39     40     41    12:30     30     31     32     34     35     35     36     36     37     37     38     38     39     40    12:40     29     30     31     33     34     35     35     36     36     37     37     38     38     39    12:50     28     29     30     32     33     34     35     35     36     36     37     37     38     38    13:00     27     28     29     31     32     33     34     35     35     36     36     37     37     38    13:10     26     27     28     30     31     32     33     34     35     35     36     36     37     37    13:20     25     26     27     29     30     31     32     33     34     35     35     36     36     37    13:30     24     25     26     28     29     30     31     32     33     34     35     35     36     36    13:40     23     24     25     27     28     29     30     31     32     33     34     35     35     36    13:50     22     23     24     26     27     28     29     30     31     32     33     34     35     35    14:00     21     22     23     25     26     27     28     29     30     31     32     33     34     35    14:10     20     21     22     24     25     26     27     28     29     30     31     32     33     34    14:20     19     20     21     23     24     25     26     27     28     29     30     31     32     33    14:30     18     19     20     22     23     24     25     26     27     28     29     30     31     32    14:40     16     18     19     21     22     23     24     25     26     27     28     29     30     31    14:50     14     16     18     20     21     22     23     24     25     26     27     28     29     30    15:00     12     14     16     19     20     21     22     23     24     25     26     27     28     29    15:10     10     12     14     18     19     20     21     22     23     24     25     26     27     28    15:20     8     10     12     16     18     19     20     21     22     23     24     25     26     27    15:30     6     8     10     14     16     18     19     20     21     22     23     24     25     26    15:40     4     6     8     12     14     16     18     19     20     21     22     23     24     25    15:50     2     4     6     10     12     14     16     18     19     20     21     22     23     24    16:00     1     2     4     8     10     12     14     16     18     19     20     21     22     23    16:10     0     1     2     6     8     10     12     14     16     18     19     20     21     22    16:20     0     0     1     4     6     8     10     12     14     16     18     19     20     21    16:30     0     0     0     2     4     6     8     10     12     14     16     18     19     20    16:40     0     0     0     1     2     4     6     8     10     12     14     16     18     19    16:50     0     0     0     0     1     2     4     6     8     10     12     14     16     18    17:00     0     0     0     0     0     1     2     4     6     8     10     12     14     16    17:10     0     0     0     0     0     0     1     2     4     6     8     10     12     14    17:20     0     0     0     0     0     0     0     1     2     4     6     8     10     12    

17:30     0     0     0     0     0     0     0     0     1     2     4     6     8     10     17:40     0     0     0     0     0     0     0     0     0     1     2     4     6     8     17:50     0     0     0     0     0     0     0     0     0     0     1     2     4     6     18:00     0     0     0     0     0     0     0     0     0     0     0     1     2     4     18:10     0     0     0     0     0     0     0     0     0     0     0     0     1     2     18:20     0     0     0     0     0     0     0     0     0     0     0     0     0     1        

NAPFA  Scoring  system    For  men  Age Group : 25 - 34 yearsGrade     Points     Sit-­‐Ups  (in   Standing   Sit  &     Pull-­‐ups     4  x10m   2.4km   1  minute)     Broad  Jump     Reach     Shuttle  Run     Run/Walk     A     5     >  36   >  233  cm       >  47  cm       >  8       <  10.6  sec       <  11:01       B     4     34  -­‐  36   225  -­‐  233       41  -­‐  47       7  -­‐  8       10.6  -­‐  10.7       11:01  -­‐   216  -­‐  224       34  -­‐  40       5  -­‐  6       10.8  -­‐  10.9       11:40       C     3     31  -­‐  33       207  -­‐  215       27  -­‐  33       3  -­‐  4       11.0  –  11.1       11:41  -­‐   198  -­‐  206       20  -­‐  26       1  -­‐  2       11.2  –  11.3       12:20       D     2     28  -­‐  30       12:21  -­‐   13:00       E     1     25  -­‐  27       13:01  -­‐   13:40      Age Group : 35 - 44 yearsGrade     Points     Sit-­‐Ups  (in   Standing   Sit  &     Pull-­‐ups     4  x10m   2.4km   1  minute)     Broad  Jump     Reach     Shuttle  Run     Run/Walk     A     5     >  33   >  224  cm       >  45  cm       >  6       <  10.8  sec       <  11:41       B     4     31  -­‐  33   216  -­‐  224       39  -­‐  45       5  -­‐  6       10.8  -­‐  10.9       11:41  -­‐   207  -­‐  215       32  -­‐  38       3  -­‐  4       11.0  –  11.1       12:20       C     3     28  -­‐  30       198  -­‐  206       25  -­‐  31       2       11.2  –  11.3       12:21  -­‐   189  -­‐  197       18  -­‐  24       1       11.4  –  11.5       13:00       D     2     25  -­‐  27       13:01  -­‐   13:40       E     1     22  -­‐  24       13:41  -­‐   14:20      Age Group : 45 - 54 yearsGrade     Points     Sit-­‐Ups  (in   Standing   Sit  &     Pull-­‐ups     4  x10m   2.4km   1  minute)     Broad  Jump     Reach     Shuttle  Run     Run/Walk     A     5     >  30   >  206  cm       >  43  cm       >  4       <  11.2  sec       <  12:21       B     4     28  -­‐  30   198  -­‐  206       37  -­‐  43       4       11.2  -­‐  11.3       12:21  -­‐   189  -­‐  197       30  -­‐  36       3       11.4  -­‐  11.5       13:00       C     3     25  -­‐  27       180  -­‐  188       23  -­‐  29       2       11.6  –  11.7       13:01  -­‐   171  -­‐  179       16  -­‐  22       1       11.8  –  11.9       13:40       D     2     22  -­‐  24       13:41  -­‐     14:20       E     1     19  -­‐  21       14:21  -­‐   15:00        

Age Group : 55 years & aboveGrad Points     Sit-­‐Ups  (in  1   Standing   Sit  &     Pull-­‐ups     4  x10m   2.4km  e     5     minute)     Broad  Jump     Reach     Shuttle   Run/Walk     >  197  cm       <  13:01       A     >  27   >  43  cm       Run     >  3       <  11.4  sec       B     4     25  -­‐  27   189  -­‐  197       37  -­‐  43       3       11.4  -­‐  11.5       13:01  -­‐  13:40       C     3     22  -­‐  24       180  -­‐  188       30  -­‐  36       2       11.6  -­‐  11.7       13:41  -­‐  14:20       D     2     19  -­‐  21       171  -­‐  179       23  -­‐  29       1       11.8  –  11.9       14:21  -­‐  15:00       E     1     16  -­‐  18       162  -­‐  170       16  -­‐  22       1       12.0  –  12.1       15:01  -­‐  15:40         For  women   Standing   Sit  &     Inclined   4  x10m   2.4km   Age Group : 25 - 34 years Broad  Jump     Reach     Pull-­‐ups     Shuttle   Run/Walk     Sit-­‐Ups  (in   Run     <  15:31      Grade     Points     1  minute)     15:31  -­‐  16:00       >  185  cm       >  45  cm       >  22   <  11.9  sec       16:01  -­‐  16:30       A     5     >  26   16:31  -­‐  17:00       B     4     25  -­‐  26   174  -­‐  185       39  -­‐  45       16  -­‐  22       11.9  -­‐  12.1       17:01  -­‐  17:30       C     3     23  -­‐  24       D     2     21  -­‐  22       162  -­‐  173       32  -­‐  38       9  -­‐  15       12.2  –  12.4       2.4km   E     1     19  -­‐  20       Run/Walk     150  -­‐  161       25  -­‐  31       5  -­‐  8       12.5  –  12.7       Age Group : 35 - 44 years <  16.01       138  -­‐  149       18  -­‐  24       2  -­‐  4       12.8  –  13.0       16:01  -­‐  16:30       Sit-­‐Ups  (in   16:31  -­‐  17:00      Grade     Points     1  minute)     Standing   Sit  &     Inclined   4  x10m   17:01  -­‐  17:30       Broad  Jump     Reach     Pull-­‐ups     Shuttle   17:31  -­‐  18:00       A     5     >  24   B     4     23  -­‐  24   Run     C     3     21  -­‐  22       D     2     19  -­‐  20       >  173  cm       >  43  cm       >  21       <  12.2  sec       E     1     17  -­‐  18       162  -­‐  173       37  -­‐  43       15  -­‐  21       12.2  -­‐  12.4         150  -­‐  161       30  -­‐  36       8  -­‐  14       12.5  –  12.7       138  -­‐  149       23  -­‐  29       4  -­‐  7       12.8  –  13.0       126  -­‐  137       16  -­‐  22       2  -­‐  3   13.1  –  13.3        

 Age Group : 45 - 54 yearsGrad Points     Sit-­‐Ups  (in  1   Standing   Sit  &     Inclined   4  x10m   2.4km  e     5     minute)     Broad  Jump     Reach     Pull-­‐ups     Shuttle   Run/Walk     >  149  cm       <  16:31       A     >  22   >  42  cm       Run     >  20   <  12.8  sec       B     4     21  -­‐  22   138  -­‐  149       36  -­‐  42       14  -­‐  20   12.8  –  13.0       16:31  -­‐  17:00       C     3     19  -­‐  20       126  -­‐  137       29  -­‐  35       7  -­‐  13   13.1  -­‐  13.3       17:01  -­‐  17:30       D     2     17  -­‐  18       114  -­‐  125       22  -­‐  28       3  -­‐  6   13.4  –  13.6       17:31  -­‐  18:00       E     1     15  -­‐  16       102  -­‐  113       15  -­‐  21       2   13.7  –  13.9       18:01  -­‐  18:30          Bronze  Award  Requirements:     At  least  an  E  grade  performance  in  all  6  test  items  and  a  total  of   6  or  more  points.    Silver  Award  Requirements:     At  least  a  D  grade  performance  in  all  6  test  items  and  a  total  of  15  or  Gold  Award  Requirements:     more  points.     At   least   a   C   grade   performance   in   all   6   test   items   and   a   total   of   21   or   more     points.    Beep  test  scoring  system          

Monitoring  your  progress  This section allows you to monitor your progress as you train and apply what youhave learnt from this handbook!Monthly  measurments Weight  Status   Month/Year   BMI                                                                                                        

IPPT  Scores   2.4km     Run  Date:  _______________     Station   Push-­‐ Sit  &   ups   Reach  Result                  Points           2.4km  Total  points:  _____   Run      Date:  _______________    Station   Push-­‐ Sit  &   ups   Reach  Result                  Points           2.4km  Total  points:  _____   Run      Date:  _______________    Station   Push-­‐ Sit  &   ups   Reach  Result                  Points           2.4km  Total  points:  _____   Run      Date:  _______________    Station   Push-­‐ Sit  &   ups   Reach  Result                      Points        Total  points:  _____      

NAPFA  Scores    Date:  _______________    Station   Sit-­‐ups   Standing   Sit  &   Chin-­‐ 4X10m   2.4km     Board   Reach   ups  /   Shuttle   Run     Jump   Incline         Pull-­‐ups   Run        Result                                      Points                    Grade           Sit  &           2.4km     Reach   Run  Standard:  _____________   Chin-­‐ 4X10m           ups  /   Shuttle               Incline        Date:  _______________       Pull-­‐ups   Run                     2.4km    Station   Sit-­‐ups   Standing           Run     Board             Jump            Result                Points            Grade              Standard:  _____________            Date:  _______________    Station   Sit-­‐ups   Standing   Sit  &   Chin-­‐ 4X10m   Board   Reach   ups  /   Shuttle  Result   Jump   Incline  Points       Pull-­‐ups   Run  Grade                                                          Standard:  _____________