1

CONTENTS

Human Anatomy . 3
What is NAPFA? .7
General Guidelines on NAPFA Preparation .. 8
FITT principle
Tips

Awards Category .. 9
NAPFA Standards 10
Bend Knee Sit-ups 12
Techniques
Training at Home
Training at Neighbourhood Fitness Corner
Training Programme
Standing Broad Jump .. 16
Techniques
Training at Home
Training at Neighbourhood Fitness Corner
Training Programme
Sit & Reach .. 21
Techniques
Training at Home
Training Programme

CONTENTS

Inclined Pull-ups & Standard Pull-ups 25
2

Techniques
Training at Home
Training at Neighbourhood Fitness Corner
Training Programme
4 x 10m Shuttle Run .... 31
Techniques
Training at Stadium Track
Training Programme
1.6/2.4 km Run ....... 34
Techniques
Training Programme
Monitoring Charts .. 36
Conclusion 38
About the Author ... 39

3

HUMAN ANATOMY
These are the various muscles involved in helping you perform in your NAPFA test.














STATION MAIN MUSCLES INVOLVED
1 Bend Knee Sit-ups Abdominals, Hip Flexors
2 Standing Broad Jump Quadriceps, Hamstrings, Gastrocnemius
3 Sit & Reach
Hamstrings, Hip Flexors, Latissimus
Dorsi
4
Inclined Pull-ups
(for males < 15 years and all females)
Latissimus Dorsi, Pectoralis Major,
Biceps, Triceps, Abdominals
5
Pull-ups
(for males 15 years and above)
Latissimus Dorsi, Pectoralis Major,
Biceps, Triceps, Abdominals
6 4 x 10m Shuttle Run
Gluteus Maximus, Quadriceps,
Hamstrings, Gastrocnemius
7 1.6/2.4 km Run Quadriceps, Hamstrings, Gastrocnemius


Quadriceps
(front of thigh)
Biceps
(front of
upper arm)
Triceps
(back of
upper arm)
Pectoralis Major
(chest)
Gastrocnemius
(calf)
Gluteus Maximus
(buttocks)
Latissimus Dorsi
(mid-back)
Hamstrings
(back of thigh)
Abdominals
4


AWARDS CATEGORY
The performance score in each test item is graded A to E with corresponding point values of 5 to 1.
The requirements for Gold, Silver and Bronze, are as follows:

Award
At least this grade in all
test items
Total of this score or
more
Gold C 21
Silver D 15
Bronze E 6



5

NAPFA STANDARDS
STANDARDS FOR FEMALES
No. of
Sit-Ups in
1 min
Standing
Broad
Jump
Sit &
Reach
No. of
Inclined
Pull-Ups in
30 sec
4 x 10m
Shuttle
Run
1.6/2.4km
Run-Walk
Age Performance Points
(cm) (cm) (sec) (min:sec)
A 5 >26 >158 >33 >14 <11.8 <10:40
B 4 22-26 148-158 31-33 12-14 11.8-12.3 10:40-11:40
9 C 3 18-21 139-147 28-30 9-11 12.4-12.8 11:41-12:50
D 2 14-17 129-138 24-27 6-8 12.9-13.3 12:51-13:50
E 1 10-13 119-128 19-23 2-5 13.4-13.8 13:51-15:00
A 5 >27 >161 >35 >14 <11.7 <10:30
B 4 23-27 152-161 33-35 12-14 11.7-12.2 10:30-11:25
10 C 3 19-22 143-151 30-32 9-11 12.3-12.7 11:26-12:30
D 2 15-18 134-142 26-29 6-8 12.8-13.2 12:31-13:25
E 1 11-14 125-133 21-25 3-5 13.3-13.7 13:26-14:30
A 5 >28 >164 >37 >15 <11.6 <10:20
B 4 24-28 156-164 35-37 13-15 11.6-12.1 10:20-11:10
11 C 3 20-23 147-155 32-34 10-12 12.2-12.5 11:11-12:10
D 2 16-19 138-146 28-31 7-9 12.6-12.9 12:11-13:00
E 1 12-15 129-137 23-27 3-6 13.0-13.4 13:01-14:00
A 5 >29 >167 >39 >15 <11.5 <10:10
B 4 25-29 159-167 37-39 13-15 11.5-11.9 10:10-11:00
12 C 3 21-24 150-158 34-36 10-12 12.0-12.3 11:01-12:00
D 2 17-20 141-149 30-33 7-9 12.4-12.7 12:01-12:50
E 1 13-16 132-140 25-29 3-6 12.8-13.2 12:51-13:50
A 5 >30 >170 >41 >16 <11.3 <10:00
B 4 26-30 162-170 39-41 13-16 11.3-11.7 10:00-10:50
13 C 3 22-25 153-161 36-38 10-12 11.8-12.2 10:51-11:50
D 2 18-21 144-152 32-35 7-9 12.3-12.7 11:51-12:40
E 1 14-17 135-143 27-31 3-6 12.8-13.2 12:41-13:40
A 5 >30 >177 >43 >16 <11.5 <14:21
B 4 28-30 169-177 41-43 14-16 11.5-11.8 14:21-15:20
14 C 3 24-27 160-168 38-40 10-13 11.9-12.2 15:21-16:20
D 2 20-23 151-159 34-37 7-9 12.3-12.6 16:21-17:20
E 1 16-19 142-150 29-33 3-6 12.7-13.0 17:21-18:20
A 5 >30 >182 >45 >16 <11.3 <14:11
B 4 29-30 174-182 43-45 14-16 11.3-11.6 14:11-15:10
15 C 3 25-28 165-173 39-42 10-13 11.7-12.0 15:11-16:10
D 2 21-24 156-164 35-38 7-9 12.1-12.4 16:11-17:10
E 1 17-20 147-155 30-34 3-6 12.5-12.8 17:11-18:10
A 5 >30 >186 >46 >17 <11.3 <14:11
B 4 29-30 178-186 44-46 14-17 11.3-11.5 14:01-15:00
16 C 3 26-28 169-177 40-43 11-13 11.6-11.8 15:01-16:00
D 2 22-25 160-168 36-39 7-10 11.9-12.2 16:01-17:00
E 1 18-21 151-159 31-35 3-6 12.3-12.6 17:01-17.50
6

NAPFA STANDARDS
STANDARDS FOR MALES
No. of
Sit-Ups in
1 min
Standing
Broad
Jump
Sit &
Reach
No. of
Inclined
Pull-
Ups/Pull-Ups
in 30 sec
4 x 10m
Shuttle
Run
1.6/2.4km
Run-Walk
Age Performance Points
(cm) (cm) (sec) (min:sec)
A 5 >35 >168 >33 >21 <11.3 <9:40
B 4 30-35 159-168 30-33 18-21 11.3-11.8 9:40-10:40
9 C 3 25-29 149-158 26-29 13-17 11.9-12.2 10:41-11:40
D 2 20-24 139-148 21-25 9-12 12.3-12.7 11:41-12:40
E 1 15-19 130-138 16-20 3-8 12.8-13.1 12:41-13:50
A 5 >36 >174 >35 >22 <11.1 <9:30
B 4 31-36 165-174 32-35 19-22 11.1-11.6 9:30-10:30
10 C 3 26-30 156-164 28-31 14-18 11.7-12.0 10:31-11:40
D 2 21-25 146-155 23-27 9-13 12.1-12.4 11:41-12:40
E 1 17-20 137-145 18-22 3-8 12.5-12.9 12:41-13:40
A 5 >39 >188 >37 >23 <10.7 <8:50
B 4 34-39 177-188 34-37 20-23 10.7-11.2 8:50-10:00
11 C 3 30-33 166-176 30-33 15-19 11.3-11.6 10:01-11:10
D 2 25-29 155-165 25-29 10-14 11.7-12.0 11:11-12:20
E 1 20-24 144-154 20-24 4-9 12.1-12.5 12:21-13:30
A 5 >41 >202 >39 >24 <10.4 <8:40
B 4 36-41 189-202 36-39 21-24 10.4-10.9 8:40-9:40
12 C 3 32-35 176-188 32-35 16-20 11.0-11.3 9:41-10:40
D 2 27-31 163-175 28-31 11-15 11.4-11.7 10:41-11:40
E 1 22-26 150-162 23-27 5-10 11.8-12.2 11:41-12:30
A 5 >42 >214 >41 >25 <10.3 <8:10
B 4 38-42 202-214 38-41 22-25 10.3-10.7 8:10-9:10
13 C 3 34-37 189-201 34-37 17-21 10.8-11.1 9:11-10:10
D 2 29-33 176-188 30-33 12-16 11.2-11.5 10:11-11:00
E 1 25-28 164-175 25-29 7-11 11.6-11.9 11:01-12:00
A 5 >42 >225 >43 >26 <10.2 <11:01
B 4 40-42 216-225 40-43 23-26 10.2-10.4 11:01-12:00
14 C 3 37-39 206-215 36-39 18-22 10.5-10.8 12:01-13:00
D 2 33-36 196-205 32-35 13-17 10.9-11.2 13:01-14:10
E 1 29-32 186-195 27-31 8-12 11.3-11.6 14:11-15:20
A 5 >42 >237 >45 >7 <10.2 <10:41
B 4 40-42 228-237 42-45 6-7 10.2-10.3 10:41-11:40
15 C 3 37-39 218-227 38-41 5 10.4-10.5 11:41-12:40
D 2 34-36 208-217 34-37 3-4 10.6-10.9 12:41-13:40
E 1 30-33 198-207 29-33 1-2 11.0-11.3 13:41-14:4 0
A 5 >42 >245 >47 >8 <10.2 <10:31
B 4 40-42 236-245 44-47 7-8 10.2-10.3 10:31-11:30
16 C 3 37-39 226-235 40-43 5-6 10.4-10.5 11:31-12:20
D 2 34-36 216-225 36-39 3-4 10.6-10.7 12:21-13:20
E 1 31-33 206-215 31-35 1-2 10.8-11.1 13:21-14:1 0
7

BEND KNEE SIT-UP
Techniques

1) Starting Position:
i. Lie face up, with knees bent at about 90
0
, feet shoulder-width apart and firmly held down by
partner at the ankle.
ii. Cup ears with the hands.
2) Breathe out as you sit up, and breathe in as you return to starting position.
3) Touch knees with the elbows. Then return to starting position, making contact with the floor with
shoulders.
4) One sit-up is counted when the elbows touch the knees. Do as many sit-ups as possible within 1
minute.
Common Mistakes
i. Elbows not touching the knees and shoulders not contacting the floor
ii. Jerking of the hips while sitting up
iii. Doing Sit-up too quickly may cause you to be fatigued easily. You should pace yourself
throughout the 60-second duration (e.g. aim for 10 sit-ups in 15 seconds).
iv. Doing Standing Broad Jump immediately after Sit-up will affect the jump performance,
because your hip flexors are exerted during Sit-up. Be sure to do a Hip Flexor Stretch before
going to Standing Broad Jump station.

Training at Home
1) Crunches

i. Lie down with your back flat on the floor.
ii. Bend knees.
iii. Cup ears with your hands.
iv. Curl body towards your knees until the elbows touch them.
v. Exhale as you sit up and inhale as you lie down.
8

2) Reverse Crunches

i. Lie down with your back flat on the floor.
ii. Elevate your feet so that your knees are perpendicular to your body.
iii. Place your hands by the side, with palms facing down.
iv. Exhale as you move your legs towards the torso and raise your hips off the floor.
v. Hold the contraction for a second or two.
vi. Inhale as you move your legs back to the starting position.

3) Leg Lift with Hips Raise

i. Lie down with your back flat on the floor.
ii. Keep the legs together and slightly bent.
iii. Raise both legs to 90
0
and push your feet upwards by raising your hips off the floor.
iv. Slowly lower your hips to the floor followed by your legs.
v. When the legs almost touch the floor, repeat the exercise until the set is completed.

4) U-Crunches

i. This is a combination of the crunch and reverse crunch.
ii. Curl your shoulders and hips towards each other.

9

Training at Neighbourhood Fitness Corner
1) Sit-up


i. Lie down with your back flat on the bench.
ii. Cup ears with your hands.
iii. Breathe out as you sit up, and breathe in as you return to starting position.
iv. Touch knees with the elbows. Then return to starting position, making contact with the floor
with shoulders.

2) Seated Knees Up




i. Sit at the end of a bench and grip the edge.
ii. Lean back onto your hands and stick your legs out.
iii. Pull your knees towards your chest and extend them out again.



10

STANDING BROAD JUMP
Techniques

1) Starting Position:
i. Stand with feet about shoulder-width apart and toes just behind the take-off line.
ii. Look far and ahead, instead of downwards at your target score.
2) Simultaneously swing the arms back and bend the knees at an angle of about 90
0
. Do not lean your
body too forward.
3) Swing your arms vigorously forward and jump off explosively, as far forward as possible, taking off with
both feet.
4) In mid-air, lift and tuck your knees close to the body. Land with both feet with bent knees.
5) The distance between the take-off line and heel nearer to that line is the score. Attempt is not counted
if you fall backwards, touching the area behind feet with any part of your body.
6) The best score out of two valid attempts shall be recorded.

Common Mistakes
i. The eyes are looking downwards, which will hinder you from raising your knees higher to
achieve longer air-time.
ii. The arms are swung backward instead of forward, as you jump off.
iii. The knees are not bent to about 90
0
before jumping off.
iv. Taking off with one foot.
v. Landing very hard on the mat may cause excessive stretch on your lower back, hence
increasing the risk of injuries.

Remediation Activity
To encourage better take-off angle of about 45
0
and tucking of knees in mid-air,
i. Do 1-2 tuck jumps just before the standing broad jump.
ii. Jump over a soft obstacle placed in front of you. It should be placed at a distance on the mat
where you would normally land so as to force you to jump higher and further.

11

Training at Home
1) Tuck Jump



i. Stand with knees slightly bent.
ii. Squat down rapidly and jump as high as you can immediately.
iii. Drive the knees towards the chest.
iv. Have a good landing by bending the knees as the feet touch the floor.

2) Squat

i. Stand with legs at shoulder-width apart, with toes slightly pointed out.
ii. Keep your head up and maintain a straight back.
iii. Slowly bend your knees and hips as you maintain a straight posture, until the thighs are
parallel to the floor.
iv. Straighten the legs again to standing position.
v. Make sure that the knees do not pass the toes so as not to place undue stress on the knee
joints.
12

3) Ankle Hop

i. Stand with legs shoulder-width apart.
ii. Raise up on your toes.
iii. Jump about 10 cm off the floor continuously.
iv. Keep your legs straight as you jump.
v. Heels should not touch the floor.
















13

Training at Neighbourhood Fitness Corner
1) Step-up

i. Stand up straight in front of the elevated platform.
ii. Place your right foot on the platform.
iii. Step up and place your left foot on the platform.
iv. Step down with the right foot and return to start position.
v. After a specific set of repetitions, change over by having the left foot step up first.

2) Vertical Jump

i. Stand with legs shoulder width apart.
ii. Swing your arms backwards while bending your knees to about 90
0
.
iii. Swing your arms upwards and jump up quickly as high as possible. The idea is to explode
quickly upon bending knees to about 90
0
.
iv. Do this continuously for a specific set.
v. As you get better, move to a higher target on the bar and repeat.
14

SIT & REACH
Techniques

1) Starting Position:
i. Sit with the head, back, shoulders and hips against the back-rest and place both feet,
shoulder-width apart, against the foot-rest.
ii. Stretch out both arms in front of the body with hands together, palms down, thumbs
interlocked and index fingers in contact with each other, middle fingers touching the tip of
the sliding rule (zero point).
2) In one movement, breathe in deeply and breathe out slowly as you reach forward as far as possible.
Hold the extreme position for at least 2 seconds.
3) Look down as you stretch forward.
4) The furthest distance reached, to the nearest centimetre, is the score.
5) The better of two attempts shall count.

Common Mistakes
i. Shoulders are not against the back-rest during starting position, hence putting you in a
disadvantage.
ii. Eyes are looking at the target instead of looking down. This will prevent you from reaching
further.
iii. Knees are bent during the stretch.






15

Training at Home
1) Seated Forward Stretch

i. Sit down with legs straightened in front of you.
ii. Feet should be slightly more than shoulder-width apart.
iii. Exhale as you bend forward.
iv. Hold in that position for 10 seconds and then relax for 10 seconds.
v. Repeat.

2) Seated One-leg Stretch

i. Sit down with right leg straightened in front of you.
ii. Tuck in your left leg.
iii. Exhale as you bend forward to touch your right foot.
iv. Hold in that position for 10 seconds and then relax for 10 seconds.
v. Repeat for a specific set of repetitions before switching to the left leg.

3) Inner Thigh Stretch

i. Sit down with feet pressed together.
ii. Keeping abdominals in, lean forward until you feel a stretch in your inner thighs.
16

4) Back Stretch
.

i. Stand tall with knees slightly bent.
ii. Lift your arms in front of you to shoulder height.
iii. Clasp one hand in the other.
iv. Drop your head toward your chest and pull your abdominals inward, round your lower back
and tuck your hips forward so that you create a C shape with your upper body.
v. Stretch your arms forward so that you feel the stretch throughout your back and shoulders.



5) Hip Flexor Stretch


i. Begin with a kneeling position on a soft but firm surface.
ii. Lift one leg up and in front of you at a 90
0
angle.
iii. Slowly lean forward into a raised leg as you exhale, keeping the opposite knee touching the
ground.
iv. You should feel a pull on the inside of your hips as you lean forward. Hold this position for 10
to 15 breaths and then release.
v. Repeat with the other leg.
17

INCLINED PULL-UP (All females, and males 9 to below 15 years)
Techniques


1) Starting Position:
i. Lie face up under the horizontal bar with the chin rod directly over eyes. (The outstretched
hands should be about 5 cm beyond reach of the horizontal bar)
ii. Hang from the bar with an overhand grasp (palms forward), hands shoulder-width apart and
elbow straight (the whole body to be kept straight) with heels resting on the floor.
2) Pull up until the chin reaches the chin rod (not necessarily touching it), keeping the body straight at all
times. This is one pull-up. Return to the starting position. The pull-up will not count if the chin fails to
reach (i.e. in line with) the rod or when any part of the body (other than the heels) touches the floor.
3) Repeat, doing as many pull-ups as possible in 30 seconds OR until no more complete pull-up is possible,
whichever comes first. This is the performance score.

Common Mistakes
i. Arms are not straightened after each pull-up.
ii. Knees are bent during the pull-up.
iii. Underhand grasp is used instead of overhand grasp.



18

PULL-UP (Males 15 years and above)
Techniques

1) Starting Position:
i. Hang from the bar with an overhand grasp (palm forward) with hands about shoulder-width
apart, elbows straight and feet off the ground. This is the starting position.
2) Pull up till chin reaches the bar and return to starting position. One pull-up is counted when, and only
when, the chin reaches the bar.
3) Repeat, doing as many pull-ups as possible within 30 seconds OR when no more complete pull-up is
possible, whichever comes first. This is the performance score.
4) No kicking or swinging of body is allowed while attempting the pull-up.
5) Rest between pull-ups is permitted.







19

Training at Home
1) Wide Push-up (Hands wide apart)

2) Normal Push-up (Hands shoulder-width apart)

3) Narrow Push-up (Hands near each other)


i. Support your body on your hands and balls of your feet.
ii. Body must be straight at all times.
iii. Inhale as you bend your elbows to lower your chest to the floor.
iv. Exhale as you extend your elbows to bring your upper body back up to starting position.
v. Alternatively, you can do knee push-ups instead.

20

Training at Neighbourhood Fitness Corner
1) Incline Push Up

i. Assume a push-up position, placing your hands on the bench instead of the floor.
ii. Body must be straight at all times.
iii. Inhale as you bend your elbows to lower your chest to the bench.
iv. Exhale as you extend your elbows to bring your upper body back up to starting position.

2) Dips

i. Support your body weight in an upright position, with arms nearly straight.
ii. Lower your body by bending at the elbows.
iii. Press your body back up to the starting position.





21

3) Isometric Inclined Pull-up

i. Grab the bar using overhand grasp so that your chin is above it.
ii. Hold in this position for as long as possible.
iii. Slowly lower yourself by extending the arms.
iv. You can perform this isometric hold at different levels. For example, if you are weaker near
the bottom of the pull-up, perform isometric hold in the lower range of movement. If you are
weaker in getting the chin to reach the bar, perform isometric hold in the upper range of
movement.

4) Eccentric Pull-up

v. Jump up and grab the bar so that your chin is above the bar.
vi. Try to hold in that position for 5 seconds and slowly lower yourself down.

22

4 x 10M SHUTTLE RUN
Techniques

1) Starting Position:
i. Stand with one foot in front of the other.
ii. Place toes just behind the starting line, facing the bean bags.
2) On command, run in a straight line towards the first bean bag. Your last step should be about a foot
from the line at which you stretch and reach forward to pick up the bean bag.
3) Accelerate in the opposite direction towards the starting line. Run straight and taking the last step
about a foot from the line, stretch and reach forward to place the bean bag behind the line.
4) Repeat this for the second bean bag. This time, you need not place the second bean bag behind the
starting line. Instead you should sprint past the line with the bean bag in your hand.
5) The better timing of two attempts shall count.
6) Tips:
i. Exaggerate your arm swing.
ii. Focus on lifting your knees high.
iii. Run on the ball of your foot (forefoot).
iv. Always run in a straight line as it is the shortest distance up and down the 10m lane.
v. For Right-handers, turn left after collecting the bean bag with your right hand. For Left-
handers, turn right after collecting the bean bag with your left hand.
vi. Your feet should be facing the opposite direction as you reach for the bean bag.

Common Mistakes
i. Throwing of 1
st
bean bag instead of placing it behind the starting line.
ii. Facing the bean bag as you pick it up would slow down your timing significantly.
iii. Placing of second bean bag behind starting line instead of holding it to the end. This will slow
down your run, hence a slower timing.
iv. Slowing down as you approach the finishing line instead of sprinting past it.
v. Running in curves results in longer running distance. You can practice running straight by
using a line on the ground.
23

Training at the Stadium Track
1) Agility Sprint






i. Go to the 100m-sprint start line at A.
ii. Find out the lane markings 10m and 20m away from the start line.
iii. From the start line, sprint forward and touch the 10m mark at B.
iv. Then sprint back to the start line and touch it.
v. Next, sprint to the 20m mark and touch it.
vi. Then sprint back to the start line and touch it again.
vii. Now sprint past the 20m mark.
viii. Slowly walk back to the start line and repeat.
2) High Knee Lift
i. Lift your knees as high as you can while sprinting on the spot for 10 seconds.
ii. Land on the balls of your feet.
iii. You can also do this exercise over a distance of 10m.
3) 20-metre Dash (To determine acceleration and a reliable indicator of speed and agility)
i. Sprint over a distance of 20m, with the time recorded. Rest for 5 min.
ii. Repeat for another 2 times.








A B C
1
2
100m
Start
Line
10m 20m
24

1.6/2.4KM RUN
Techniques
1) Lean forward slightly.
- By leaning forward, you are directing your energy into moving ahead.
2) Keep your foot under your body.
- This will encourage the landing of mid-sole / ball of foot first.
- By landing too far in front of the body, it will result in heel landing which creates a braking motion
and slow you down.
3) Increase your running cadence.
- This will lessen the impact of running and helps continue the forward motion of the body.

4) Pace yourself
- Check the time needed to achieve your goal.
- Determine the pace/time you should be running for every 400m. Maintain that pace throughout by
checking the time whenever you pass the start/finish line.

Common Mistakes
i. Body too upright.
ii. Foot strike too far in front of torso.
iii. Running too fast during the first few rounds, resulting in little energy left to complete the run.


25

MONITORING CHARTS
My Goals
Station
Current Performance My Targets
Score Points Score Points
Sit-up
Standing Broad Jump
Sit & Reach
Pull-up
Shuttle Run
1.6/2.4km Run

My Progress
1
st
Month
Station
Week
1
Week
2
Week
3
Week
4
Sit-up
Standing Broad
Jump

Sit & Reach
Pull-up
Shuttle Run
1.6/2.4km Run
2
nd
Month
Station
Week
1
Week
2
Week
3
Week
4
Sit-up
Standing Broad
Jump

Sit & Reach
Pull-up
Shuttle Run
1.6/2.4km Run