I hope Yun Jing would be able to upload part of the final game played for the team B2 v A1.
At the battle it out competition between B2, consisting of Joshua, Shuxian, Marcus & Ray & A1 ( Jac2Pony) consisting of David, Ian, Jacqueline & Clarice.
The final score was 14 - 13 after 10 minutes of play.
Congratulations to Joshua, Shuxian, Marcus & Ray!!!
Hope you all enjoyed the game of Volleyball.
Here is a video for you to watch and see if you can understand the game better before the volleyball sessions we had. I do hope knowledge have been gain.:)
Also secondary school team volleyball video.
Exciting High level volleyball game video.
ENJOY
2014 S2-06 Sports & Wellness
Monday, 10 March 2014
Monday, 27 January 2014
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.
Pull-ups
Here is the link to our demonstration:
http://www.youtube.com/watch?v=b4vOT7lu5Gk
http://www.youtube.com/watch?v=9yrjOnD_VKs
http://www.youtube.com/watch?v=b4vOT7lu5Gk
http://www.youtube.com/watch?v=9yrjOnD_VKs
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.
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
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
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
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