training manual for national physical fitness award (napfa) · • lift your legs up till the...

Training Manual for

National PhysicalFitness Award

(NAPFA)

If you have been medically graded fit for most combat and combat support vocations (i.e. PES A/B1), you are encouraged to take the NAPFA test to determine your level of physical fitness. Should you attain at least the NAPFA Gold or Silver award at least 2 weeks prior to your PTP enlistment date, you will attend a 9-week BMT and enjoy a 2-month reduction in fulltime NS. Those who fail to attain the required fitness level will have to undergo an 8-week PTP before attending the 9-week BMT.

You can start to plan your NAPFA test schedule after your pre-enlistment medical screening. The NAPFA test is in all tertiary institute (i.e. ITE/JC/Polytechnic) and also conducted at Toa Payoh Stadium every Wednesday (except public holidays). If you are taking the test in Toa Payoh Stadium, you are required to make a booking via the NS Portal as follows:

1. Log onto http://www.ns.sg.2. Select "Access eServices".3. Choose "Pre-Enlistees”.4. Select "NAPFA Test".5. Click on "NAPFA Test Booking" from the dropdown list.6. Enter your NRIC and Date of Birth and click "Login".7. Proceed to click the test venue on the left.8. Click "Book" and fill up the information required.9. Select "Submit".

NAPFA test booking must be made by every Tuesday before 12 noon in order to take the NAPFA test at Toa Payoh stadium the following day.Please note that the NAPFA test is only valid for 1 year from the date of test.

Points To Take NoteBefore You Take The Test

Dos

• Bring along your National Registration Identity Card (NRIC).• Prepare for the test to prevent injuries and to achieve better results.• Report at the test centre on time with the acceptable attires.Have enough time to register.• Change and warm up before the test.• Collect your result slip before you leave the test centre.

DON'Ts

• Do not take the test if you are not feeling well or are suffering from acuteinfection (e.g. viral influenza, chest infection) or injury.• Do not take a heavy meal less than 2 to 3 hours before the test.• Do not bring valuables to the test centre.• Do not wear any jewellery.

Acceptable Attires For NAPFA TestAny attire, other than those stated here, are not acceptable. The instructors reserve the right to turn you away if you are not wearing the correct attire.

ACCEPTABLE TOP:

1. Round neck T-shirt2. Singlet

ACCEPTABLE BOTTOM:

1. Running Shorts2. Cotton Shorts3. Basketball/Soccer Shorts

ACCEPTABLE FOOTWEAR:

1. Running Shoes

The Six Items In NAPFA Test

Bent-Knee Sit-Ups Standing Broad Jump

Sit-and-Reach Pull Ups / Chin Ups

4 X 10 M Shuttle Run 2.4 KM Run/Walk

NAPFA CHALLENGE STANDARDS FOR MALES(Revised 2006)

AgeGroup

PerformanceGrade

Points No. ofSit-Ups in

1 min

StandingBroad Jump

Distance

Sit & Reach

Distance

No. ofPull-Upsin 30 sec

4 x 10mShuttle

RunTime

2.4km Run-Walk Time(min:sec)

16yearsof age

ABCDE

54321

>4240-4237-3934-3631-33

>245 cm236-245226-235216-225206-215

>47 cm44-4740-4336-3931-35

>87-85-63-41-2

<10.2 sec10.2-10.310.4-10.510.6-10.710.8-11.1

<10:3110:31-11:3011:31-12:2012:21-13:2013:21-14:10

17yearsof age

ABCDE

54321

>4240-4237-3934-3631-33

>249 cm240-249230-239220-229210-219

>48 cm45-4841-4437-4032-36

>98-96-74-52-3

<10.2 sec10.2-10.310.4-10.510.6-10.710.8-10.9

<10:2110:21-11:1011:11-12:0012:01-12:5012:51-13:40

18yearsof age

ABCDE

54321

>4240-4237-3934-3631-33

>251 cm242-251232-241222-231212-221

>48 cm45-4841-4437-4032-36

>109-107-85-63-4

<10.2 sec10.2-10.310.4-10.510.6-10.710.8-10.9

<10:2110:21-11:1011:11-11:5011:51-12:4012:41-13:30

19yearsof age

ABCDE

54321

>4240-4237-3934-3631-33

>251 cm242-251232-241222-231212-221

>48 cm45-4841-4437-4032-36

>109-107-85-63-4

<10.2 sec10.2-10.310.4-10.510.6-10.710.8-10.9

<10:2110:21-11:0011:01-11:4011:41-12:3012:31-13:20

20-24yearsof age

ABCDE

54321

>3937-3934-3631-3328-30

>242 cm234-242225-233216-224207-215

>47 cm44-4740-4336-3932-35

>109-107-85-63-4

<10.4 sec10.4-10.510.6-10.710.8-10.911.0-11.1

<10:2110:21-11:0011:01-11:4011:41-12:2012:21-13:00

Gold Award Requirements: At least C grade performance in all 6 test items and a total of 21 or more points.

Silver Award Requirements: At least D grade performance in all 6 test items and a total of 15 or more points.

Bronze Award Requirements: At least E grade performance in all 6 test items and a total of 6 or more points.

For full-time NS purpose, a bronze award is not recognised by MINDEF/SAF.

National Physical Fitness Award (NAPFA)Challenge

The NAPFA Challenge contains test items that measure both health-related components of fitness (i.e. cardio-respiratory or aerobic fitness, muscular strength and flexibility) as well as performance-related fitness components (i.e. muscular endurance, muscular power, agility and speed).

The NAPFA Challenge is useful in gauging one’s level of overall fitness at anytime. It is also helpful in identifying areas of weakness for remedial work and for evaluating the effectiveness of an exercise programme that precedes the test.

Lastly, it could also be used as a general test of fitness for safe participation in sports.

The six items in the NAPFA Challenge are:1. Bent Knees Sit-ups2. Standing Broad Jump3. Sit and Reach4. Pull-Ups/Chin Ups5. 4 x 10m Shuttle Run6. 2.4km Run/Walk

The conduct of the NAPFA Challenge is subjected to the following test rules:

1. All the six test items must be completed in one single session.

2. The 6th test item (i.e. the 2.4km Run/Walk) must be attempted last; any of the other five test items may be attempted first but in the given order shown above.

3. A maximum of 2 – 5 minutes rest is permitted between any two tests (for the first 5 test items); a 15 – 30 minutes rest is permitted before the 6th test item.

4. Warm-up and cool-down exercises are strongly recommended.

TRAINING FOR THE NAPFA CHALLENGE

The NAPFA Challenge is a test of overall physical fitness. As such, one must not only be prepared for it with prior training but also be free from significant medical problems such as recent infection or injury. Those who are not sure of their health status are advised to consult a doctor before commencing training or attempting the test.

A brief description of the six NAPFA Challenge test items and specific exercises to help improve performance at each of the station are available in the following pages. 20

ITEM 1: BENT KNEES SIT-UPS

Bent Knees Sit-Ups are a measure of anterior abdominal muscular strength and endurance. The following exercises may help you improve your performance in Bent Knees Sit-Ups.

a. Crunches

• Lie on your back with your legs raised and knees bent• Cup your ears with your hands• Curl your body up towards your knees, lifting shoulders off theground

b. Leg Raises

• Place both hands under or by the side of the hip• Lift your legs up till the thighs are perpendicular to the ground• At all times, keep your shoulders slightly off the ground and legs together with knees slightly bent

ITEM 2: STANDING BROAD JUMP

Standing Broad Jump is a measure of muscular power of the lower limbsThe following exercises may help you improve your performance inStanding Board Jump

a. Vertical Jumps

• Stand with feet about shoulder width apart and arms stretched upwards• Do a squat and bring arms down simultaneously. Ensure that feet are flat on the ground, knees are in line with toes and back is straight• Jump as high as possible while swinging your arms upward.• Land on both feet with knee and hip flexed as in squat the position

b. Standing Broad Jumps

• Stand with feet about shoulder width apart and arms stretched upward• Do a squat and bring arms down simultaneously. Ensure that feet are flat on the ground, knees are in line with toes and back is straight.• Jump as far forward as possible while swinging your arms forward• Land on both feet with knees and hip flexed as in squat the position

c. Split Jumps

• Stand with feet about shoulder width apart, right foot forward and left foot at the back. Bend both knees till left knee is almost touch the ground. Hands on the back of the head• Jump as far as possible while bringing left foot forward and right foot backward• Land on both feet with both knees bent

ITEM 3: SIT AND REACH

Sit and Reach is a measure of flexibility of hip extensor and hamstring muscle.The following exercises may help you improve your performance in Sit and Reach.

a. Hip Extensor Stretch

• Place your right heel against the inner side of your left thigh• Bend forward at the waist and lower your chest to your left thigh• Repeat for the right side

b. Hamstring Stretch

• Squat and place hands by the side of your feet• Slowly straighten your knees• Ensure that feet are flat on ground at all times

c. Sit and Reach

• Sit with both legs extended• Bend forward at the waist and lower your chest to your thighs

ITEM 4: PULL-UPS / CHIN UPS

Pull-Ups are a measure of back and upper limb muscular strength and endurance.The following exercises may help you improve your performance inPull-Ups.

a. Incline Chin-Ups

• Hang from the bar with an overhand grasp (palm forward) with hands about shoulder width apart, elbows and knees straight and feet on the ground• Pull up till mid chest touches the bar. Then return to start position slowly• Exhale while exerting force and inhale during lowering phase

b. Pull Ups / Chin-Ups

• Hang from the bar with an overhand grasp (palm forward) with hands about shoulder width apart, elbows straight and feet clear off ground• Pull up till chin is above the bar and return to starting position slowly• Exhale while exerting force and inhale during lowering phase

ITEM 5: 4 x 10m SHUTTLE RUN

The 4 x 10m Shuttle Run is a measure of general speed, agility and coordination.The following exercises may help you improve your performance in 4 x 10m Shuttle Run.

a. Shorts Sprints

• Mark a distance about 10-15m• Run as fast as you can over the marked distance

b. Single Leg Lateral (SLL) Hops

• Mark a line on the ground and stand on the left side of the line with left foot on the ground and right foot off the ground.• Hop as far as possible sideways to the right and land with the right foot only, while left foot remains off the ground.• Repeat the action for the other side.

c. 4 x 10m Shuttle Run

• Stand behind the starting line, facing the wooden blocks/bean bags• Run across to pick up one block/bean bag and return to place it behind the starting line• Run back to pick up the second block/bean bag and run towards and across the starting line

ITEM 6: 2.4km RUN/WALK

The 2.4km Run/Walk is a measure of cardio-respiratory endurance (or aerobic) fitness and lower limb muscular endurance.The following exercises may help you improve your performance in2.4km Run/Walk

a. Low Intensity Continuous (LIC) Run

• Decide on a distance (~2-5km) or a duration (15-40min)• Run at a comfortable pace, one at which you can carry out a conversation

b. Intervals (30:60) & (60:120)

• 30:60 - run as fast as you can for 30 seconds, then slow-jog for 60 seconds to recover• 60:120 - run as fast as you can for 60 seconds, then slow-jog for 120 seconds to recover

12-week Training Plan for NAPFA Challenge

To achieve good results in your NAPFA Challenge, you require a progressive training plan that focuses on the test items and helps you strengthen the specific muscles and skills. This 12- week training plan allows you to gradually build and strengthen your body to excel in the NAPFA challenge!

For best results, you should have a rest day in between sessions to allow your muscles to recover. It is strongly recommended that warming up and cooling down are conducted before and after each training session.

Wk Session 1 Session 2 Session 3

1 1. LIC Run (2km/15min)2. Incline Chin Ups (5 reps)3. Vertical Jumps (10 reps)4. Crunches (10 reps)5. Short sprints (3 reps)6. Hip Extensor Stretch (20 sec)

1. LIC Run (2km/15min)2. Incline Chin Ups (5 reps)3. Standing Broad Jump (10 reps)4. Leg Raises (10 reps)5. Short sprints (3 reps)6. Hamstring Stretch (20 sec)

1. LIC Run (2km/15min)2. Incline Chin Ups (5 reps)3. Split Jumps (10 reps)4. Crunches (10 reps)5. Short sprints (3 reps)6. Sit and Reach (20 sec)

2 1. LIC Run (2km/15min)2. Incline Chin Ups (6 reps)3. Vertical Jumps (12 reps)4. Crunches (12 reps)5. Short sprints (3 reps)6. Hip Extensor Stretch (20 sec)

1. LIC Run (2km/15min)2. Incline Chin Ups (6 reps)3. Standing Broad Jump (12 reps)4. Leg Raises (12 reps)5. Short sprints (3 reps)6. Hamstring Stretch (20 sec)

1. LIC Run (2km/15min)2. Incline Chin Ups (6 reps)3. Vertical Jumps (12 reps)4. Crunches (12 reps)5. Short sprints (3 reps)6. Sit and Reach (20 sec)

3 1. LIC Run (2km/15min)2. Incline Chin Ups (6 reps)*3. Vertical Jumps (10 reps)*4. Crunches (10 reps)*5. Short sprints (3 reps)*6. Hip Extensor Stretch (20 sec)**2 sets, 1min rest in between.

1. LIC Run (2km/15min)2. Incline Chin Ups (6 reps)*3. Standing Broad Jump (10 reps)*4. Leg Raises (10 reps)*5. Short sprints (3 reps)*6. Hamstring Stretch (20 sec)**2 sets, 1min rest in between.

1. LIC Run (2km/15min)2. Incline Chin Ups (6 reps)*3. Vertical Jumps (10 reps)*4. Crunches (10 reps)*5. Short sprints (3 reps)*6. Sit and Reach (20 sec)**2 sets, 1min rest in between.


1. LIC Run (3km/20min)2. Incline Chin Ups (6 reps)*3. Standing Broad Jump (10 reps)*4. Leg Raises (10 reps)*5. Short sprints (3 reps)*6. Hamstring Stretch (20 sec)**2 sets, 1min rest in between.



1. 30:60 x 42. Incline Chin Ups (8 reps)*3. Standing Broad Jump (12 reps)*4. Leg Raises (12 reps)*5. Short sprints (3 reps)*6. Hamstring Stretch (20 sec)**2 sets, 1min rest in between.



1. 30:60 x 42. Incline Chin Ups (8 reps)*3. Standing Broad Jump (12 reps)*4. Leg Raises (12 reps)*5. Short sprints (3 reps)*6. Hamstring Stretch (20 sec)**1 set

1. LIC Run (3km/20min)2. Incline Chin Ups (8 reps)*3. Vertical Jumps (12 reps)*4. Crunches (12 reps)*5. Short sprints (3 reps)*6. Sit and Reach (20 sec)**1 set

7 1. LIC Run (3km/20min)2. Chin Ups (2-3 reps)*3. Vertical Jumps (12 reps)*

1. 30:60 x 52. Incline Chin Ups (8 reps)*3. Standing Broad Jump (12 reps)*

1. LIC Run (3km/20min)2. Chin Ups (2-3 reps)*3. Vertical Jumps (12 reps)*

4. Crunches (12 reps)*5. Short sprints (3 reps)*6. Hip Extensor Stretch (20 sec)**3 sets, 1min rest in between.

4. Leg Raises (12 reps)*5. SLL Hops (12 reps)*6. Hamstring Stretch (20 sec)**3 sets, 1min rest in between.

4. Crunches (12 reps)*5. Short sprints (3 reps)*6. Sit and Reach (20 sec)**3 sets, 1min rest in between.

8 1. LIC Run (3km/20min)2. Chin Ups (2-3 reps)*3. Vertical Jumps (12 reps)*4. Crunches (12 reps)*5. Short sprints (3 reps)*6. Hip Extensor Stretch (20 sec)**3 sets, 1min rest in between.

1. 30:60 x 62. Incline Chin Ups (8 reps)*3. Standing Broad Jump (12 reps)*4. Leg Raises (12 reps)*5. SLL Hops (12 reps)*6. Hamstring Stretch (20 sec)**3 sets, 1min rest in between.

1. LIC Run (3km/20min)2. Chin Ups (2-3 reps)*3. Split Jumps (12 reps)*4. Crunches (12 reps)*5. Short sprints (3 reps)*6. Sit and Reach (20 sec)**3 sets, 1min rest in between.


1. (30:60 x 4) + (60:120 x 1)2. Incline Chin Ups (10 reps)*3. Standing Broad Jump (12 reps)*4. Leg Raises (12 reps)*5. SLL Hops (12 reps)*6. Hamstring Stretch (20 sec)**3 sets, 1min rest in between.









Rest NAPFA Test

Note that volume of exercise during Week 6 and 12 is reduced deliberately to allow the body to recover from the weekly training.

You are encouraged to have at least one day of rest in between each session.

training manual for national physical fitness award (napfa) · • lift your legs up till the...

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