Monday, 27 January 2014

How to improve SBJ

Click Here for the video

How to improve your sit and reach distance

We have managed to find a website that suggests an extensive stretching workout to looosen your muscles and therefore ensure a higher score for sit and reach. Remember, the website states that we are recommended to hold each stretch for 15 seconds or more if we have time. Of course, remember that each stretch should feel good. If not, it is highly recommended to give yourself some time to rest before continuing. The following is some content extracted from the website itself. 

Hip/Glute StretchCross left  foot over right knee.  Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed.  Switch Legshipflex.jpg (76128 bytes)1
Hamstring Stretch
Lie on floor with knees bent.  Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle.  Keep knee slightly bent. Switch legs.
hamstringstretch.jpg (105830 bytes)2
Inner Thigh Stretch
Sit on floor with feet pressed together.  Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.
innerthighstretch.jpg (108968 bytes)3
Lunge Stretch
In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in.  Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.
lungestretch.jpg (103603 bytes)4
Kneeling Hamstring StretchFrom above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs.kneelinghamstring.jpg (93397 bytes)5
Piriformis Stretch
Begin on the hands and knees and bring the left knee in, resting it on the floor between your hands (you should be on the outside of the knee).  Straighten the right leg out behind you and, if you can, bend forward and rest the forearms on the floor.
piriformisstretch.jpg (61949 bytes)6
Knees to ChestLying on the floor, pull your knees into your chest and clasp your hands under your knees.  Gently press your hips to the floor.kneestochest.jpg (65847 bytes)7
Knee to ChestFrom above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip.  Switch legs.kneetochest.jpg (56726 bytes)8
Calf StretchOn hands and knees, straighten your legs, but keep them slightly bent.  Gently press one or both feet towards the floor, keeping back flat and abs in.calfstretch.jpg (89168 bytes)9
Kneeling Calf StretchOn hands and knees, bring the left foot in between the hands and gently press the knee forward while pressing the heel towards the floor.kneelingcalfstretch.jpg (81809 bytes)10
Spine Twist
Lying on the floor, place right foot on the left knee.  Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor.  Switch sides.
Quad Stretch
Lie down on your side using elbow for balance.  Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down.  Switch legs.
quadstretch.jpg (53806 bytes)12


Here is the link to our demonstration:

Practice Techniques

Practice Techniques for Sit Ups, done by David, Clarice and Yun Jing (and his partner)

To improve on sit ups, you'll need to have high endurance and strength so that you can get as many sit ups in a minute. You can train your abdominal muscles by doing the following exercises:

1.) Plank

The plank trains most of the core muscles and some lower back to improve posture. It will help with abdominal endurance.

To do the Plank, you'll have to hold your body in a straight line from head to heels. Keep your elbows beneath your shoulders. If you want to make the exercise more difficult, you may put your feet closer together, the closer they are, the more difficult the exercise would be.

2.) Crunch

The crunch trains the upper abs which would help in the movement of your sit ups. 

It is a simple move to train the abs. Start with your body flat on the floor with your knees bent at a 90 degree angle with your feet on the floor. put your fingers/hands at your temple (do not pull your head up so that you can train your abdominals better) lift your shoulders and upper back towards your knees. Make sure your lower back is still in contact with the floor. Keep the pace slow for more tension on your abdominal muscles.

3.) Leg raises

The leg raise exercise helps to strengthen the lower abdominals. (so you'd train your entire core together with the crunches).

Starting from a lying down position, raise your legs until they're perpendicular to the ground and slowly lower them down to the starting position. The slow and controlled movements would help to strengthen the lower abdominals.

Sets, Reps and Schedule

You should try to give yourself a goal on how many sit ups you would like to do, and then break it down into several sets and reps to train, for example 60 sit ups would be broken down into 15 reps of 4 sets. and then slowly trained up. Also you could have a fixed schedule on when you would train. 

Monday, 20 January 2014

NAPFA Standards

T1 W3 Fitness Progress Plan

Dear Class,

Please find a fitness buddy about your Fitness level for NAPFA and pair up.

We will use this progress plan which will be explained in class.

Ms Lim