Introduction

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.

Here we provide you with specific exercises to help improve performance in each of the 6 tested items in NAPFA.

NAPFA Training Guide

Bent Knee Sit-Ups

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

b. Leg Lifts

• Hold onto an overhead supportand stretch out on your back
• Lift your legs to about 30cm off the ground and lower them
• Keep your legs together with knees slightly bent

c. Bent Knee Sit-Ups

• Lie face up, with knees bent at about 90 degrees, feet shoulder width apart and firmly held down by partner at the ankle
• 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 with shoulders.

Standing Broad Jump

Standing Broad Jump is a measure of lower limb extensor muscular power.
The following exercises may help you improve your performance in Standing Broad Jump.

a. Hopping Up Stairs

• Make sure flight of stairs are clear of water or debris to prevent falling/slipping
• Hop up stairs (1 or 2 steps) with both feet and land firmly on both feet

b. Tuck Jumps

• Jump up and tuck your knees into your chest

c. Standing Broad Jump

• Stand with feet about shoulder width apart and toes just behind the take-off line
• Jump forward with arm swinging forward to aid the jump
• Jump as far forward as possible, taking off with both feet and landing with both feet

Sit and Reach

Sit and Reach is a measure of forward trunk flexibility, hip flexion and hamstring muscle stretch.
The following exercises may help you improve your performance in Sit and Reach.

a. Lower Back 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 on the ground
• Slowly straighten your knees

c. Sit and Reach

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

Pull-Ups

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

a. Assisted Pull-Ups

• A person or a high stool can provide assistance in a pull-up
• As you pull up, press feet downwards to help lift your body weight

b. Lat Pull Down

• Available in all fitness gyms, approach instructors for guidance
• In a seated position, grip bar slightly wider than shoulder-width
• Pull bar down to neck level and return to original position

c. Pull-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 reaches the bar and return to starting position

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. Short Sprints

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

b. High Knee Lifts

• Take quick running steps and lift up your knees as high as possible
• Try to lift your knees as many times over a marked distance (10-15m)

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

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 in 2.4km Run/Walk.

a. Easy Run

• Decide on a short distance (2-4km) or a short duration (20-30min)
• Run at a comfortable pace, one at which you can carry out a conversation

b. Intervals

• 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

c. 2.4km Run/Walk

• Run/Walk on a firm and level ground for 2.4km in the shortest possible time
• A stadium track is recommended