The Best Chin/Pull-up Bar in Singapore!

2013 NAPFA test Singapore

Increase your pull-ups instantly with this fitness program: P90x – Extreme home fitness

Standards & Stats

Find out how to get Gold, Silver,Bronze. View the requirements chart for males & females from 13 to 19 yrs old. View statistics of NAPFA test results from past years

How To Get GOLD

Tips & advice from PE teachers to help you get GOLD for NAPFA. Follow the training advice everyday for targeted training, the tips will help you ace your NAPFA

Fitness Articles

Read Fitness Articles to learn workout tips. Step by step guide on how to train for NAPFA test . Buy all the home gym equipment you need for home workout

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NAPFA Statistics (across all ages) — % of different awards received 

A minimum of a silver grade allows Singaporean males who have reached the age of 18 to perform just 9-weeks of Basic Military Training (BMT) in their National Service (NS) period, instead of the usual 13-weeks if the silver grade is not attained.In addition, medically fit servicemen who have attained a silver grade enjoy a further one-month exemption at the end of their full-time NS period.

According to data from the Ministry of Education, the percentage of students passing NAPFA has been increasing steadily over the years, from 58% in 1992 to 74% in 1998, and further to 80% in 2007.

The data on the left shows the average NAPFA test performance of Singaporeans, however, the percentage of people getting gold usually increases with age, up till 19 years old. Still, getting Gold for NAPFA is still an noteworthy achievement

 

 

 

NAPFA Test Dates

1st run – Term 2 (April 1st)
(For students graduating in Sem1 & final year female and non-Singaporean students only)

2nd run – Term 3
(For pre-enlistees only)

3rd run – Term 4 (August)
(For absentees & those who need to retest)

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How to get GOLD for NAPFA

If you do not already know, there are 6 components for NAPFA(National Physical Fitness Award/Assessment) , they are sit-ups, standing broad jumps, sit & reach, pull ups/incline pull ups, shuttle run and 2.4 km run. The reason why these 6 components are chosen is that they can effectively determine how fit a person is based on how well he can perform the 6 exercises.

The NAPFA test period begins in April and can last up to 4 weeks, in most schools, the test period should end by the second week of April. In addition, there is a re-test period for those who failed their NAPFA during the first test to have another chance, it is also for those who passed the test the first time but want to improve their results. The re-test phase is usually in August so that there is enough time for those who failed the first time to retry and hopefully pass their napfa.

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Why is getting Gold for NAPFA important?

There are many reasons why you should aim for gold for NAPFA. On average, 72% of students in secondary schools pass their NAPFA while 82% of students in JC/CI pass their NAPFA test, however, the numbers could be significantly higher in some schools which focus more on fitness. Most people who pass usually get silver, to be above the crowd, you need at least a gold.

Moreover, getting gold also saves you 2 months of National Service during which those who got bronze and below have to train extra hard to close the gap with you. The requirements for the Gold, Silver and bronze award have been listed above.

It is not hard to get gold, your performance in the components tested will definitely improve as long as you put in effort. It is possible to go from fail to Gold in 6 months, but you have to spend a considerable amount of time exercising everyday. So my advice for you is to start early, preferable 6 months before the actual test. This not only reduces the amount of time you need to exercise each day, it saves you from all the worrying during the test period.
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Know your WEAKNESS

Besides training early, you need to know what are your weaknesses so that you can work specifically on them, bear in mind them that all 6 components contribute to your final napfa score. Below are the detailed description for the 6 components and training advice which you should follow.

In general, for secondary school, jc/poly students, the 2 components which most people have problems with are pull ups and standing broad jumps.

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Tips to get GRADE A for ALL 6 components

  • Maximum number of Pull-Ups in 30 seconds (for males 15 years and above)
  • Maximum number of Inclined Pull-Ups in 30 seconds (for males below 15 years and all females)
  • Measure of upper limb muscular strength and endurance
  • Considered to be the hardest component, most people lost their gold award due to insufficient pull-ups
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Instructions:

  1. Hang from the bar with an overhand grip with hands about shoulder width apart, elbows straight and feet clear off ground. This is the starting position
  2. Pull up till chin reaches the bar and return to starting position. One pull-up is counted when, and only when, the chin reaches over the bar
  3. Repeat, doing as many pull-ups as possible within 30 seconds or when no more complete pull-up is possible, whichever comes first. This is the performance score
  4. No kicking or swinging of body is allowed while attempting the pull-up
  5. Rest between pull-ups is permitted
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Training tips

  • Although the time specified is 30 seconds, most PE teachers do not time strictly, unless your time has exceeded by a large margin, you would not be penalized. As a result, you should take your time and pace yourself properly by not doing too quickly at the start
  • This component takes the most time to train, if you cannot do a single pull up and hope to get gold(>10) in 6 months, it is virtually impossible.
  • However, if you can already do a few, increasing your pull ups to more than 10 requires daily effort, the best way to train for pull ups is to do pull ups, all other exercises that works the same muscle group do not work them as well as pull ups.
  • In order to train for pull ups consistently, it is recommended that you purchase a pull up bar so that you can train at home any time you want.
  • Even if you’re already good at pull ups, start training at least 2 weeks before the test to make sure that your muscles are accustomed
  • During the test, you should do some stretching or push ups to warm up your muscles before doing pull ups, it can make a difference.
  • You should check out the pull ups training program here. If you’re beginner, consider reading this article 
  • Maximum number of Bend Knee Sit-Ups in 60 seconds
  • Measure your anterior abdominal endurance and muscular strength
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Instructions:

  1. Lying face up, with knees bent at right angle, feet shoulder width apart and firmly held down by partner at the ankle. This is the starting position
  2. With hands cupping the ear, curl up to simultaneously touch the knees with the respective elbows. Return to the starting position, making contact with the floor (or mat) with shoulders
  3. One sit-up is counted when the elbows touch the knees. Repeat, doing as many sit-ups as possible within 60 seconds
  4. Rest between sit-ups is permitted
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Training tips

  • Do crunches/sit ups at home, minimum 100/day for one month for significant results
  • You can do other ab exercises such as leg raises and high/low plank
  • To get grade A, you should try using momentum when performing this exercise, placing your feet closer to your body tend to allow you to come up faster
  • Better of two consecutive Standing Broad Jump distances
  • Measure of muscular power of lower body
  • Note that this exercise is special as a lot of technique is involved and your jumping distance depends only partly on your lower body strength
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Instructions:

  1. Stand with feet about shoulder-width apart and toes just behind the starting line
  2. Prepare to jump forward by swinging the arms back and forth and rhythmically bending the knees to about 90 degree
  3. Jump as far forward as possible,taking off with both feet and landing with both feet. (Attempt is not counted if subject loses balance and falls backwards or forward, touching the area behind feet with any part of his/her body)
  4. The distance, to the nearest centimetre, between the take-off line and heel nearer to that line is the performance score
  5. The better of two valid attempts shall count
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Training tips

  • A lot of training is required to master this component as it is technique-based and you only have 2 tries on the actual day. Train at least 6 months earlier
  • Start increasing your lower body explosive power by doing squats, sprinting or burpees, weighted squats is advised for those who find squats easy
  • This component can be trained together with shuttle run as both work the same muscle group. Generally, those who are good at sprinting has an advantage in this component
  • Please note that doing long-distance running does not help in increasing your jumping distance as it works on your slow muscle fibers rather than your fast muscle fibers.
  • Better of two consecutive Sit and Reach distances
  • Measure of forward trunk flexibility, hip flexion and hamstring muscle stretch
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Instructions:

  1. Sit with the head, back, shoulders and hips against the back-rest and place both feet, shoulder width apart, against the foot-rest
  2. Stretch out both arms in front of the body with hands together, palms down, thumbs interlocked and index fingers in contact with each other, middle fingers touching the tip of the sliding rule (zero point) and maintaining body position throughout. This is the starting position
  3. In one movement, reach forward as far as possible and hold the extreme position for at least 2 seconds.
  4. The furthest distance reached, to the nearest centimetre, is the performances core
  5. The better of two attempts shall count
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Training tips

  • Very few has problems with this component, many of those who cannot perform this component well are overweight
  • if you’re overweight, you should do some cardio exercises before training for this component, at the same time, you’re also training for your 2.4km run.
  • Another way to train for sit and reach is to reach for your legs in a standing position instead of sitting down.
  • The best time to train for sit and reach is at night, before going to bed.
  • Faster of two attempts to complete a 4 x 10m Shuttle Run
  • Measure of general speed, agility and coordination
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Instructions:

  1. Stand with toes just behind the starting line, facing the wooden blocks
  2. On command, Run across to pick up one block and return to place it behind the starting line; run back to pick up the second block and run towards and across the starting line
  3. Subject need not place the second block behind the starting line, just run through the finishing line
  4. The time,to the nearest one-tenth second, is the performance score
  5. The better of two attempts will be recorded
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Training tips

  • Get one friend to stand at the start line and time you
  • The trick is to stop 2 feet before where the blocks are and stretch your body to pick up the blocks
  • The faster you can accelerate after you have stopped to pick up the blocks, the faster your timing would be
  • Swing your arms to increase momentum to increase your speed, although the difference might be a fraction of a second, it usually separates the gold from the silver.
  • Minimum time taken to complete a 2.4km Run/Walk on a firm and level surface
  • Measure of cardiorespiratory endurance (or aerobic) fitness and lower limb muscular endurance
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Instructions:

  1. On command, run or walk on a firm and level ground for 2.4km (1.5 miles) in the shortest time possible. A stadium track is recommended
  2. The time, to the nearest 1 second, is the performance score
  3. Rest during run is permitted
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Training tips

  • This component could be the easiest for some as it requires the least technique
  • Training for this component is also the easiest,the longer you run, the better you will perform in your 2.4. it is recommended that you run for 4km during training if you’re aiming for gold
  • You should pace yourself well enough such that your last round should be your fastest
  • Do not do any exercise before this component as it will requires your maximum effort.
  • Try finding someone whose speed is a bit faster than yours and use him to pace yourself
  • Breathing is the most important factor in determining your speed, use your breathing to judge how fast you should run. If you find that you’re out of breath before the 5th round, slow down immediately.

NAPFA Test Articles

The NAPFA Articles on the right aim to provide you with more information regarding training for your NAPFA Test. All the Articles are, in some way, related to the components tested in NAPFA.

You can download the NAPFA Ebook here: Secrets behind NAPFA Test training.pdf  (Copyright©2001 of the SAF LIFE Secretariat)

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NAPFA Test Singapore — Do’s and Don’t’s

Component Tested

Do’s

Don’t’s

Sit-ups 

  • Hands to cup ears 
  • Back flat on mat 
  • Knees bent slightly > 90degrees 
  • 1 count when elbows touch knees & back flat on mat
  • Partner to count out loud
  • Hands clutching neck or away from ears 
  • Elbows not touching knees and back not flat on mat after

Sit and Reach Forward 

  • Back flat against board (sit straight up) with arms stretched out 
  • Legs straight and strapped down
  • Arms stretched out with back not flat against board or slouching Knees bent 
  • NB : No difference with or without shoes

Standing Broad Jump

  • Both feet together behind white line 
  • Bend forward swinging arms and rocking motion to gain momentum 
  • Jump off and land with both feet together; do not move till reading taken
  • Double jump when taking off Step over white line on starting 
  • Jump with feet one after the other 
  • Land and shift feet 
  • Sit on mat after jump – no count

Shuttle Run

  • Start behind white line 
  • Put block down on marked spot
  • Throw block on marked spot 
  • Step over start line

Pull-up for men

  • Feet off the support step, body and arms straight (hanging) 
  • Palm of hands facing outwards 
  • Body still 
  • One count when chin is above bar & arms straight after pull up (recovery for next pull)
  • Pull up while body is swinging 
  • Horse-kick to pull up (legs in cycle motion) 
  • Palm of hands face inwards 
  • Chin touches or is not over bar – no count 
  • Arms slightly bent after pull up – no count (recovery for next pull)

Inclined Pull-up

  • Hand bar to be at least 2inches away from stretched out arms 
  • Bar directly above upper chest 
  • Arms straight & holding bar; butt off the mat, body straight at < 45 degree angle – start position 
  • Chin to cross rod; arms straight straight after pull up (recovery for next pull) – one count
  • During 30 secs, butt lands on mat – redo 
  • Chin does not cross rod 
  • Arms slightly bent after pull up (recovery for next pull)

Pros and cons of Running (2.4km)

Cons

  • Jogging is a form of what is known as weight bearing exercise. As such, too much of it can cause overuse injuries to joints, including the ankle, knee, hip, and lumbar vertebrae of the lower back.
  • Jogging also stresses the front region of the lower leg, commonly causing pain and connective tissue irritation that we refer to as shin-splints.
  • Consequently, jogging may not be the best initial exercise choice for people who are considerably over-weight, unfit, or who have a naturally stocky (short, heavy set, and muscular) physique.
  • longer cardio sessions have been shown to be catabolic as well, burning muscle tissue for energy, so it is good to vary up your workouts with high intensity interval training and/or weight training and not just do long distance runs
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Pros

  • Running is a great exercise, whether you want to improve your overall fitness, develop stamina and endurance or lose weight.
  • Because running is a weight bearing exercise, it stresses the bones of the lower body in a positive way. Weight bearing exercise causes the bones to retain minerals and thus supports the rebuilding/maintenance of strong bones.
  • Running also effectively stresses the cardiovascular and muscular systems, which improves endurance fitness.
  • The use of large muscle groups results in a large calorie burn and thus favors weight loss (body fat reduction).Running long distance is particularly more effective if you wish to lose weight. The reason is because during a long run, our heart rate remains in a particular zone and the body uses energy in a different way than it would during a short, intense exercise, such as a sprint.
  • Enhancement of VO2 max is one of the major benefits. VO2 max can be defined as the maximum amount of oxygen that body can absorb through lungs, transport to various parts of the body and utilize. (A person with higher level VO2 can be understood as a person with a more efficient respiratory system and a fitter and a healthier body. A high VO2 requires a robust heart that is able to pump more blood, higher density of capillaries to supply blood to the muscles and a higher level of myoglobin in the muscles, enabling them to retain more oxygen for a longer duration.)

Mental benefits of running long-distance

Running long distance is also great for enhancing your mental fortitude. When you endure a difficult and a challenging activity for a long duration, you gain confidence and become mentally tough in other life challenges as well. Running is also known to increase endorphins (hence the endorphin high) and help decrease overall depression and anxiety.

Many busy city dwellers have picked up running as a hobby as it helps them reduce stress after a long day at work. If you’re facing stress at work or with your studies, you might want to consider running regularly. After all, running is a much healthier way to de-stress compared to binge eating, watching television or gaming.

How to run with perfect form

Running might be considered an “easy” exercise for many, after all, everyone can run, however, there can be a vast difference between running and running with proper form. For those who are serious about running or aspire to become athletic, running with correct form can have a tremendous impact on your workout and bring you to the”elite” level of fitness. There are many things to take note when it comes to training to run with good form, i have categorised them into the various body parts involved in running.

Head Tilt: How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don’t allow your chin to jut out.

Shoulders: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don’t let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn’t dip from side to side with each stride.

Arms: Even though running is primarily a lower-body activity, your arms aren’t just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso: The position of your torso while running is affected by the position of your head and shoulders. Many track coaches describe this ideal torso position as “running tall” and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips: Your hips are your center of gravity, so they’re key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment–pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment.

Legs/Stride: While sprinters need to lift their knees high to achieve maximum leg power, distance runners don’t need such an exaggerated knee lift–it’s simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet: To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly–landing between your heel and midfoot–then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

 

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