NAPFA Manual 2013

CONTENT
What is NAPFA?
6 Test stations
NAPFA Scoreboard (Gold, Silver & Bronze Requirement)
Who and Why should you take NAPFA test?
When is NAPFA test conducted?
How to register for NAPFA test?
What must I bring during NAPFA test?
What are the special incentives for SP students?
What is NAPFA Clinic?
10 Tips on How to Ace the NAPFA Test

What is NAPFA?
The National Physical Fitness Award (NAPFA) involves a series of 6 test stations. It is a measure of both
health and performance related fitness.
NAPFA has been identified by the Singapore Sports Council to be safe, reliable and representative
measures of the different important components of overall fitness.
6 Test stations are:

Pull ups (for males) & inclined pull ups (for females) - test for muscular strength of upper body
Sit ups - test for muscular endurance of core muscles
Sit and Reach - test for flexibility of core muscles
4x 10m Shuttle Run - test for speed and agility
Standing Broad Jump - test for muscular power of lower body
2.4km run - test for cardiovascular fitness and muscular endurance of lower body

EVENTS

DO'S AND DON'T'S

Do:
Hands to cup ears
Back flat on mat

1-minute Sit-ups

Knees bent slightly > 90degrees

1count when elbows touch knees & back flat on mat after
Partner to count out loud
Don't:
Hands clutching neck or away from ears
Elbows not touching knees and back not flat on mat after
Do:
Back flat against board (sit straight up) with arms stretched
out

Sit and Reach Forward

Legs straight and strapped down

Don't:
Arms stretched out with back not flat
against board or slouching
Knees bent
NB : No difference with or without shoes

Do:
Both feet together behind white line
Standing Broad Jump

Bend forward swinging arms and rocking motion to gain

momentum
Jump off and land with both feet together; do not move till
reading taken
Don't:
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

Do:
Start behind white line
4 x 10 meters Shuttle Run

Put block down on marked spot

Don't:
Throw block on marked spot
Step over start line
Do:
Feet off the support step, body and arms straight (hanging)
Palm of hands facing outwards

30 seconds Pull-up for men

Body still
One count when chin is above bar & arms straight after
pull up (recovery for next pull)
Don't:
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)
Do:
Hand bar to be at least 2inches away from stretched out
arms

Inclined Pull-up for ladies

(30sec)

Bar directly above upper chest

Arms straight & holding bar; butt off the mat, body straight
at < 45degree angle - start position
Chin to cross rod; arms straight straight after pull up
(recovery for next pull) - one count
Don't:
During 30 secs, butt lands on mat - redo
Chin does not cross rod
Arms slightly bent after pull up (recovery for next pull)
Do:
Run 6x 400m on the running track around the stadium

2.4 km Run-Walk

NAPFA Scoreboard (Gold, Silver & Bronze Requirement)

National Physical Fitness Award/NAPFA Challenge Standards for Males

Age
Group

Standing
Broad Jump
Distance
>251cm
242 251
232 241
2122 231
212 - 221

Sit & Reach

Distance

No. of pullups

5
4
3
2
1

No. of situps
In 1 min
>42
40 42
37 39
34 36
31 - 33

>48cm
45 48
41 44
37 40
32 36

A
B
C
D
E

5
4
3
2
1

>42
40 42
37 39
34 36
31 -33

>251cm
242 251
232 241
222 231
212 - 221

20 24
years
of age

A
B
C
D
E

5
4
3
2
1

>39
37 39
34 36
31 33
28 - 30

25 34
years
of age

A
B
C
D
E

5
4
3
2
1

>36
34 36
31 33
28 30
25 - 27

18 years
of age

19 years
of age

Performance
Grade

Points

A
B
C
D
E

>10
9 10
78
56
3-4

4 x10m
Shttule Run
Time
<10.2sec
10.2 10.3
10.4 10.5
10.6 10.7
10.8 10.9

2.4km Run
Walk Time
(min:sec)
<10:21
10:21 11:10
11:11 11:50
11:51 12:40
12:41 13:30

>48cm
45 48
41 44
37 40
32 36

>10
9 10
78
56
3-4

<10.2sec
10.2 10.3
10.4 10.5
10.6 10.7
10.8 10.9

<10:21
10:21 11:00
11:01 11:40
11:41 12:30
12:31 13:20

>242cm
234 242
225 233
216 224
207 - 215

>47cm
44 47
40 43
36 39
32 - 35

>10
9 10
78
56
3-4

<10.4sec
10.4 10.5
10.6 10.7
10.8 10.9
11.0 11.1

<10:21
10:21 11:00
11:01 11:40
11:41 12:20
12:21 13:00

>233cm
225 233
216 224
207 215
198 - 206

>47cm
41 47
34 40
27 33
20 - 26

>8
78
56
34
1-2

<10.6sec
10.6 10.7
10.8 10.9
11.0 11.1
11.2 11.3

<11:01
11:01 11:40
11:41 12:20
12:21 13:00
13:01 13:40

Bronze award requirements: At least total of 6 points and above with a minimum E grade in all 6
test items
Silver award requirements: At least total of 15 points and above with a minimum D grade in all 6
test items
Gold award requirements: At least total of 21 points and above with a minimum C grade in all 6
test items
E.g. Student A scores C for all test items and total of 18 pts = Silver
E.g. Student B scores total of 26 pts, all test items got A except Sit & Reach is E = Bronze
***Pre-enlistees: 3 C and 3 D = Silver

National Physical Fitness Award/NAPFA Challenge Standards for Females

Age
Group

Standing
Broad Jump
Distance
>192cm
183 192
174 182
165 173
156 - 164

Sit & Reach

Distance

5
4
3
2
1

No. of situps
In 1 min
>30
29 30
27 28
24 26
20 23

A
B
C
D
E

5
4
3
2
1

>30
29 30
27 28
24 26
21 23

20 24
years
of age

A
B
C
D
E

5
4
3
2
1

25 34
years
of age

A
B
C
D
E

5
4
3
2
1

18 years
of age

19 years
of age

Performance
Grade

Points

A
B
C
D
E

>46cm
44 46
40 43
36 39
32 - 35

No. of
inclined
pull-ups
>17
15 17
11 14
8 10
4-7

4 x10m
Shttule Run
Time
<11.3sec
11.3 11.5
11.6 11.8
11.9 12.1
12.2 12.4

2.4km Run
Walk Time
(min:sec)
<14:01
14:01 14:50
14:51 15:40
15:41 16:30
16:31 17:20

>195cm
185 195
174 184
165 173
156 164

>45cm
43 45
39 42
36 38
32 - 35

>17
15 17
11 14
8 10
5-7

<11.3sec
11.3 11.5
11.6 11.8
11.9 12.1
12.2 12.4

<14:21
14:21 14:50
14:51 15:30
15:31 16:20
16:21 17:10

>28
27 28
25 26
23 24
21 22

>197cm
186 197
174 185
162 173
150 161

>43cm
41 43
38 40
35 37
31 - 34

>17
15 17
11 14
8 10
5-7

<11.6sec
11.6 11.8
11.9 12.1
12.2 12.4
12.5 12.7

<15:01
15:01 15:30
15:31 16:00
16:01 16:30
16:31 17:00

>26
25 26
23 24
21 22
19 20

>185cm
174 185
162 173
150 161
138 - 149

>45cm
39 45
32 38
25 31
18 - 24

>22
16 22
9 15
58
2-4

<11.9sec
11.9 12.1
12.2 12.4
12.5 12.7
12.8 13.0

<15:31
15:31 16:00
16:01 16:30
16:31 17:00
17:01 17:30

Bronze award requirements: At least total of 6 points and above with a minimum E grade in all 6
test items
Silver award requirements: At least total of 15 points and above with a minimum D grade in all 6
test items
Gold award requirements: At least total of 21 points and above with a minimum C grade in all 6
test items
E.g. Student A scores C for all test items and total of 18 pts = Silver
E.g. Student B scores total of 26 pts, all test items got A except Sit & Reach is E = Bronze

Who and Why should you take NAPFA test?

Ministry of Education has advised that ALL graduating students should take the NAPFA test. Your NAPFA
results (i.e Gold/Silver/Bronze/Participated/Absent/Exempted) will be reflected in your transcript.
NAPFA is compulsory for all Year 3 males (Singaporean/ PR) who have not completed National Service
(NS).
A minimum of silver grade allows our **pre-enlistees to enjoy 2 months reduction (total 1 year 10
months) of NS duration. They will be exempted from the 8-week Physical Training Phase (PTP) and will
undergo the 9-week Basic Military Training (BMT) directly upon their enlistment.
JUST TO NOTE, though PTP is to enhance fitness, most of the students may find the training TOUGH and
HARD TO KEEP UP with their peers who will join in Basic Military Training directly.

Students are strongly encouraged to start training early!!!

**Those who have not completed NS are also known as Pre-enlistees.
Pre-enlistees may visit http://www.ns.sg for more information regarding NS.
When is NAPFA test conducted?
At SP, NAPFA test will be conducted during Term 3, 5.30pm at Sports Complex.
It is the responsibility of the students to turn up for the test.
2013 Test Schedule by Schools (updated May 13)
Specific test dates are allocated to classes by tutors.
Mon

Tue

Wed

21-Oct

22-Oct

SMA, SD, CASS

SMA, SD, CASS

28-Oct

29-Oct
DMIT

04-Nov

24-Oct
ABE

ABE

31-Oct

01-Nov

07-Nov

SB

MAE

08-Nov

14-Nov

MAE

SB
15-Nov

MAE
20-Nov

EEE

CLS

SB
13-Nov

19-Nov

25-Oct

CLS
06-Nov

12-Nov

EEE

Fri

DMIT

Holiday

18-Nov

23-Oct
30-Oct

05-Nov

11-Nov

Thurs

21-Nov

EEE
22-Nov

EEE

EEE

***Any update to test dates will be notified by through tutors, emails or SMS.
You can also check out http://life.sp.edu.sg/sports/napfa/ for any updates.
How to register for NAPFA test?
Specific test dates have already been arranged by tutors.
Students have to turn up at SP sports complex on assigned test date with Student Admin Card and
NAPFA Test Indemnity Form to register for the test.
What must I bring during NAPFA test?
You need to bring along Student Admin Card and NAPFA Indemnity Form for registration purpose. You
are required to be properly attired (sports attire and proper running shoes). You are also advised to
bring along water bottle.
You will not be allowed to take test if you did not bring the required documents and properly attired.
***NAPFA Indemnity Form is downloadable at http://life.sp.edu.sg/sports/napfa/ .

What are the special incentives for SP students?

1. Attractive prizes are given out every year.
For Academic Year 12/13, $30 and $20 sports vouchers are given out to students who achieve
Gold and Silver award for their test respectively.
2. CCA points are awarded as follows:
Gold 5 Achievement points
Silver 4 Achievement points
Bronze 3 Achievement points
Participation 2 Participation pts
What is NAPFA Clinic?
NAPFA Clinic is a POPULAR FREE 5-session strength and conditioning program conducted by professional
trainers to teach graduating students how to build up their fitness level and score well for NAPFA test.
The workshop is conducted in Term 2, once a week, 4.30pm to 6pm at SP sports complex.
***For more info, please refer to NAPFA Workshop at http://life.sp.edu.sg/sports/napfa/clinic2013/
10 Tips on How to Ace the NAPFA Test
Train! Don't strain!
Always give yourself a few weeks to train for your test! You cannot expect to pass without practice as the muscles need the necessary conditioning.
But don't expect miracles! Consistent training is the key to success. Of course, with the right training, you may even do better than what you expected.

Stretch so that you won't be stretched

As a rule of thumb, always warm up before any physical activity, especially when you are taking something as important as a test.
The six stations will require the use of all major muscle groups, so proper warm up is a must.

Watch what you put in

Watch your diet, even starting a day before you take the test.
No, I don't mean starve yourself, but try to drink more water and eat healthily the night before the tests.
Try to avoid a heavy meal just before the test, but pack that meal with lots of carbohydrates - these will provide you with the energies you need during
the test. The common folklore of eating a banana just before may just work.
Hydrate yourself about 30 minutes before you start and drink as and when you feel thirsty. The fluids will go a long way especially during the 2.4km
run.

A flat stomach is important, but watch your back

We all know the importance of doing sit-ups. Apart from fulfilling the apparent need to keep a flat tummy, sit-ups test the strength and endurance of
your abdominal muscles and hip flexors.
You can work out your abs through doing reverse and U crunches, seated knee ups, leg lifts and leg lifts with hip raise.
But always do your work out on a cushioned or carpet floor! If not, you may just damage your back!

I can't reach my toes!

The sit-and-reach station is a test of flexibility of your lower back and hamstring muscles. Flexibility is key!
Be sure to warm up your muscles. Stretch to the point where the muscle feels tight. Hold that position for 10-15 seconds, then release. After a few
seconds, do the same stretch and hold for 20-30 seconds. Breathe slowly throughout - don't hold your breath.

Stand, swing, jump!

The standing broad-jump tests the power in your lower body. Focus on the hip and leg muscles.
You can train your leg muscles through exercises like double leg hops, hopping over low objects and hopping up stairs. Even walking counts!
Take care of body parts that have sustained prior damage (e.g. knees, ankles and lower back).
Cushioning is essential in jump training; jump around on a firm but yielding surface. Lastly, wear a pair of comfortable shoes. These are some tips to
bear in mind when you're training.

Where beefy biceps may not be enough

The pull-up station is a test of strength and muscular endurance in your upper body. Every muscle in the upper torso from arms to shoulders to back is
doing the work, with some help from the abs too!
There are several ways to train: Inclined and assisted pull ups, lat and close grip pull down.
Some of you may fear having calluses on your palms as a result of over training for this station. But a simple pair of gloves should suffice in preventing
that!
Don't cheat at this station! Always straighten your arms after every pull. You may just spend more energy re-doing those sub-standard pulls!

Run, forest, run!

The shuttle run station is a test of your agility, reactions and speed. How quickly you can start, stop, and change direction will play a big part in getting
a good result.
Speedy legs and good hand-eye co-ordination will get you there. More importantly, tie your laces properly!
Always run through the finishing line instead of braking on the spot. It will ensure you a better timing and an injury-free back.

Gasp! I need air!

The 2.4km run is a test of your cardiovascular endurance. Essentially, it requires a strong set of heart and lungs.
This run is the station that most people need to prepare for as stamina is something that you have to maintain.
Never start your run at full speed! It won't be long before you start to lose your steam. Having a consistent pace will help greatly.
There's no shortcut when training for this station. You just need to run, run and run. Sometimes, it helps to run with more people and on a more
interesting route.
Text by Aaron Chong
Photos by Cheryl Fan
Model Bryan Li, SP Adventurers

Any enquiries, email choo_kee_zhong@sp.edu.sg