Training Manual

for
National Physical
Fitness Award
(NAPFA)

If you have been medically graded fit for most combat and combat
support vocations (i.e. PES A/B1), you are encouraged to take the
NAPFA test to determine your level of physical fitness. Should you
attain at least the NAPFA Gold or Silver award at least 2 weeks
prior to your PTP enlistment date, you will attend a 9-week BMT
and enjoy a 2-month reduction in fulltime NS. Those who fail to
attain the required fitness level will have to undergo an 8-week PTP
before attending the 9-week BMT.
You can start to plan your NAPFA test schedule after your preenlistment medical screening. The NAPFA test is in all tertiary
institute (i.e. ITE/JC/Polytechnic) and also conducted at Toa Payoh
Stadium every Wednesday (except public holidays). If you are
taking the test in Toa Payoh Stadium, you are required to make a
booking via the NS Portal as follows:
1. Log onto http://www.ns.sg.
2. Select "Access eServices".
3. Choose "Pre-Enlistees.
4. Select "NAPFA Test".
5. Click on "NAPFA Test Booking" from the dropdown list.
6. Enter your NRIC and Date of Birth and click "Login".
7. Proceed to click the test venue on the left.
8. Click "Book" and fill up the information required.
9. Select "Submit".
NAPFA test booking must be made by every Tuesday before 12
noon in order to take the NAPFA test at Toa Payoh stadium the
following day.Please note that the NAPFA test is only valid for 1
year from the date of test.

Points To Take Note

Before You Take The Test

Dos
Bring along your National Registration Identity Card (NRIC).
Prepare for the test to prevent injuries and to achieve better
results.
Report at the test centre on time with the acceptable attires.
Have enough time to register.
Change and warm up before the test.
Collect your result slip before you leave the test centre.
DON'Ts
Do not take the test if you are not feeling well or are suffering from
acute
infection (e.g. viral influenza, chest infection) or injury.
Do not take a heavy meal less than 2 to 3 hours before the test.
Do not bring valuables to the test centre.
Do not wear any jewellery.

Acceptable Attires For NAPFA Test

Any attire, other than those stated here, are not acceptable. The
instructors reserve the right to turn you away if you are not wearing
the correct attire.

ACCEPTABLE TOP:
1. Round neck T-shirt
2. Singlet
ACCEPTABLE BOTTOM:
1. Running Shorts
2. Cotton Shorts
3. Basketball/Soccer Shorts
ACCEPTABLE FOOTWEAR:
1. Running Shoes

The Six Items In NAPFA Test

Bent-Knee Sit-Ups

Standing Broad Jump

Sit-and-Reach

Pull Ups / Chin Ups

4 X 10 M Shuttle Run

2.4 KM Run/Walk

NAPFA CHALLENGE STANDARDS FOR MALES

(Revised 2006)
Age Performance Points
No. of
Standing
Sit &
No. of
4 x 10m
Group
Grade
Sit-Ups in Broad Jump Reach Pull-Ups
Shuttle
1 min
Distance
Distance in 30 sec RunTime

2.4km RunWalk Time

(min:sec)

16
years
of age

A
B
C
D
E

5
4
3
2
1

>42
40-42
37-39
34-36
31-33

>245 cm
236-245
226-235
216-225
206-215

>47 cm
44-47
40-43
36-39
31-35

>8
7-8
5-6
3-4
1-2

<10.2 sec
10.2-10.3
10.4-10.5
10.6-10.7
10.8-11.1

<10:31
10:31-11:30
11:31-12:20
12:21-13:20
13:21-14:10

17
years
of age

A
B
C
D
E

5
4
3
2
1

>42
40-42
37-39
34-36
31-33

>249 cm
240-249
230-239
220-229
210-219

>48 cm
45-48
41-44
37-40
32-36

>9
8-9
6-7
4-5
2-3

<10.2 sec
10.2-10.3
10.4-10.5
10.6-10.7
10.8-10.9

<10:21
10:21-11:10
11:11-12:00
12:01-12:50
12:51-13:40

18
years
of age

A
B
C
D
E

5
4
3
2
1

>42
40-42
37-39
34-36
31-33

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

>48 cm
45-48
41-44
37-40
32-36

>10
9-10
7-8
5-6
3-4

<10.2 sec
10.2-10.3
10.4-10.5
10.6-10.7
10.8-10.9

<10:21
10:21-11:10
11:11-11:50
11:51-12:40
12:41-13:30

19
years
of age

A
B
C
D
E

5
4
3
2
1

>42
40-42
37-39
34-36
31-33

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

>48 cm
45-48
41-44
37-40
32-36

>10
9-10
7-8
5-6
3-4

<10.2 sec
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

20-24
years
of age

A
B
C
D
E

5
4
3
2
1

>39
37-39
34-36
31-33
28-30

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

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

>10
9-10
7-8
5-6
3-4

<10.4 sec
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

Gold Award Requirements: At least C grade performance in all 6

test items and a total of 21 or more points.
Silver Award Requirements: At least D grade performance in all 6
test items and a total of 15 or more points.
Bronze Award Requirements: At least E grade performance in all
6 test items and a total of 6 or more points.
For full-time NS purpose, a bronze award is not recognised by
MINDEF/SAF.

National Physical Fitness Award (NAPFA)

Challenge
The NAPFA Challenge contains test items that measure both
health-related components of fitness (i.e. cardio-respiratory or
aerobic fitness, muscular strength and flexibility) as well as
performance-related fitness components (i.e. muscular endurance,
muscular power, agility and speed).
The NAPFA Challenge is useful in gauging ones level of overall
fitness at anytime. It is also helpful in identifying areas of weakness
for remedial work and for evaluating the effectiveness of an
exercise programme that precedes the test.
Lastly, it could also be used as a general test of fitness for safe
participation in sports.
The six items in the NAPFA Challenge are:
1. Bent Knees Sit-ups
2. Standing Broad Jump
3. Sit and Reach
4. Pull-Ups/Chin Ups
5. 4 x 10m Shuttle Run
6. 2.4km Run/Walk
The conduct of the NAPFA Challenge is subjected to the following
test rules:
1.

All the six test items must be completed in one single

session.

2.

The 6th test item (i.e. the 2.4km Run/Walk) must be

attempted last; any of the other five test items may be
attempted first but in the given order shown above.

3.

A maximum of 2 5 minutes rest is permitted between any

two tests (for the first 5 test items); a 15 30 minutes rest is
permitted before the 6th test item.

4.

Warm-up and cool-down exercises are strongly recommended.

TRAINING FOR THE NAPFA CHALLENGE

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.
A brief description of the six NAPFA Challenge test items and
specific exercises to help improve performance at each of the
station are available in the following pages. 20

ITEM 1: BENT KNEES SIT-UPS

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

Place both hands under or by the side of the hip

Lift your legs up till the thighs are perpendicular to the ground
At all times, keep your shoulders slightly off the ground and legs
together with knees slightly bent

ITEM 2: STANDING BROAD JUMP

Standing Broad Jump is a measure of muscular power of the lower
limbs
The following exercises may help you improve your performance in
Standing Board Jump
a. Vertical Jumps

Stand with feet about shoulder width apart and arms stretched
upwards
Do a squat and bring arms down simultaneously. Ensure that feet
are flat on the ground, knees are in line with toes and back is
straight
Jump as high as possible while swinging your arms upward.
Land on both feet with knee and hip flexed as in squat the position
b. Standing Broad Jumps

Stand with feet about shoulder width apart and arms stretched
upward
Do a squat and bring arms down simultaneously. Ensure that feet
are flat on the ground, knees are in line with toes and back is
straight.
Jump as far forward as possible while swinging your arms forward
Land on both feet with knees and hip flexed as in squat the
position

c. Split Jumps

Stand with feet about shoulder width apart, right foot forward and
left foot at the back. Bend both knees till left knee is almost touch
the ground. Hands on the back of the head
Jump as far as possible while bringing left foot forward and right
foot backward
Land on both feet with both knees bent

ITEM 3: SIT AND REACH

Sit and Reach is a measure of flexibility of hip extensor and
hamstring muscle.
The following exercises may help you improve your performance in
Sit and Reach.
a. Hip Extensor 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 by the side of your feet

Slowly straighten your knees
Ensure that feet are flat on ground at all times

c. Sit and Reach

Sit with both legs extended

Bend forward at the waist and lower your chest to your thighs

ITEM 4: PULL-UPS / CHIN UPS

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

Hang from the bar with an overhand grasp (palm forward) with
hands about shoulder width apart, elbows and knees straight and
feet on the ground
Pull up till mid chest touches the bar. Then return to start position
slowly
Exhale while exerting force and inhale during lowering phase
b. Pull Ups / Chin-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 is above the bar and return to starting position
slowly
Exhale while exerting force and inhale during lowering phase

ITEM 5: 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. Shorts Sprints
Mark a distance about 10-15m
Run as fast as you can over the marked distance
b. Single Leg Lateral (SLL) Hops

Mark a line on the ground and stand on the left side of the line with
left foot on the ground and right foot off the ground.
Hop as far as possible sideways to the right and land with the right
foot only, while left foot remains off the ground.
Repeat the action for the other side.
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

ITEM 6: 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. Low Intensity Continuous (LIC) Run
Decide on a distance (~2-5km) or a duration (15-40min)
Run at a comfortable pace, one at which you can carry out a
conversation
b. Intervals (30:60) & (60:120)
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

12-week Training Plan for NAPFA Challenge

To achieve good results in your NAPFA Challenge, you require a
progressive training plan that focuses on the test items and helps
you strengthen the specific muscles and skills. This 12- week
training plan allows you to gradually build and strengthen your body
to excel in the NAPFA challenge!
For best results, you should have a rest day in between sessions to
allow your muscles to recover. It is strongly recommended that
warming up and cooling down are conducted before and after each
training session.
Wk

Session 1

Session 2

Session 3

1. LIC Run (2km/15min)

2. Incline Chin Ups (5 reps)
3. Vertical Jumps (10 reps)
4. Crunches (10 reps)
5. Short sprints (3 reps)
6. Hip Extensor Stretch (20 sec)

1. LIC Run (2km/15min)

2. Incline Chin Ups (5 reps)
3. Standing Broad Jump (10 reps)
4. Leg Raises (10 reps)
5. Short sprints (3 reps)
6. Hamstring Stretch (20 sec)

1. LIC Run (2km/15min)

2. Incline Chin Ups (5 reps)
3. Split Jumps (10 reps)
4. Crunches (10 reps)
5. Short sprints (3 reps)
6. Sit and Reach (20 sec)

1. LIC Run (2km/15min)

2. Incline Chin Ups (6 reps)
3. Vertical Jumps (12 reps)
4. Crunches (12 reps)
5. Short sprints (3 reps)
6. Hip Extensor Stretch (20 sec)

1. LIC Run (2km/15min)

2. Incline Chin Ups (6 reps)
3. Standing Broad Jump (12 reps)
4. Leg Raises (12 reps)
5. Short sprints (3 reps)
6. Hamstring Stretch (20 sec)

1. LIC Run (2km/15min)

2. Incline Chin Ups (6 reps)
3. Vertical Jumps (12 reps)
4. Crunches (12 reps)
5. Short sprints (3 reps)
6. Sit and Reach (20 sec)

1. LIC Run (2km/15min)

2. Incline Chin Ups (6 reps)*
3. Vertical Jumps (10 reps)*
4. Crunches (10 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*2 sets, 1min rest in between.

1. LIC Run (2km/15min)

2. Incline Chin Ups (6 reps)*
3. Standing Broad Jump (10 reps)*
4. Leg Raises (10 reps)*
5. Short sprints (3 reps)*
6. Hamstring Stretch (20 sec)*
*2 sets, 1min rest in between.

1. LIC Run (2km/15min)

2. Incline Chin Ups (6 reps)*
3. Vertical Jumps (10 reps)*
4. Crunches (10 reps)*
5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*2 sets, 1min rest in between.

1. LIC Run (2km/15min)

2. Incline Chin Ups (6 reps)*
3. Vertical Jumps (10 reps)*
4. Crunches (10 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*2 sets, 1min rest in between.

1. LIC Run (3km/20min)

2. Incline Chin Ups (6 reps)*
3. Standing Broad Jump (10 reps)*
4. Leg Raises (10 reps)*
5. Short sprints (3 reps)*
6. Hamstring Stretch (20 sec)*
*2 sets, 1min rest in between.

1. LIC Run (3km/20min)

2. Incline Chin Ups (6 reps)*
3. Vertical Jumps (10 reps)*
4. Crunches (10 reps)*
5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*2 sets, 1min rest in between.

1. LIC Run (3km/20min)

2. Incline Chin Ups (8 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*2 sets, 1min rest in between.

1. 30:60 x 4
2. Incline Chin Ups (8 reps)*
3. Standing Broad Jump (12 reps)*
4. Leg Raises (12 reps)*
5. Short sprints (3 reps)*
6. Hamstring Stretch (20 sec)*
*2 sets, 1min rest in between.

1. LIC Run (3km/20min)

2. Incline Chin Ups (8 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*3 sets, 1min rest in between.

1. LIC Run (3km/20min)

2. Incline Chin Ups (8 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*3 sets, 1min rest in between.

1. 30:60 x 4
2. Incline Chin Ups (8 reps)*
3. Standing Broad Jump (12 reps)*
4. Leg Raises (12 reps)*
5. Short sprints (3 reps)*
6. Hamstring Stretch (20 sec)*
*1 set

1. LIC Run (3km/20min)

2. Incline Chin Ups (8 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*1 set

1. LIC Run (3km/20min)

2. Chin Ups (2-3 reps)*
3. Vertical Jumps (12 reps)*

1. 30:60 x 5
1. LIC Run (3km/20min)
2. Incline Chin Ups (8 reps)*
2. Chin Ups (2-3 reps)*
3. Standing Broad Jump (12 reps)* 3. Vertical Jumps (12 reps)*

4. Crunches (12 reps)*

5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*3 sets, 1min rest in between.

4. Leg Raises (12 reps)*

5. SLL Hops (12 reps)*
6. Hamstring Stretch (20 sec)*
*3 sets, 1min rest in between.

4. Crunches (12 reps)*

5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*3 sets, 1min rest in between.

1. LIC Run (3km/20min)

2. Chin Ups (2-3 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*3 sets, 1min rest in between.

1. 30:60 x 6
2. Incline Chin Ups (8 reps)*
3. Standing Broad Jump (12 reps)*
4. Leg Raises (12 reps)*
5. SLL Hops (12 reps)*
6. Hamstring Stretch (20 sec)*
*3 sets, 1min rest in between.

1. LIC Run (3km/20min)

2. Chin Ups (2-3 reps)*
3. Split Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*3 sets, 1min rest in between.

1. LIC Run (4km/25min)

2. Chin Ups (3-4 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*3 sets, 1min rest in between.

1. (30:60 x 4) + (60:120 x 1)
2. Incline Chin Ups (10 reps)*
3. Standing Broad Jump (12 reps)*
4. Leg Raises (12 reps)*
5. SLL Hops (12 reps)*
6. Hamstring Stretch (20 sec)*
*3 sets, 1min rest in between.

1. LIC Run (4km/25min)

2. Chin Ups (3-4 reps)*
3. Split Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*3 sets, 1min rest in between.

10 1. LIC Run (4km/25min)

2. Chin Ups (3-4 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*3 sets, 1min rest in between.

1. (30:60 x 4) + (60:120 x 2)
2. Incline Chin Ups (10 reps)*
3. Standing Broad Jump (12 reps)*
4. Leg Raises (12 reps)*
5. SLL Hops (12 reps)*
6. Hamstring Stretch (20 sec)*
*3 sets, 1min rest in between.

1. LIC Run (4km/25min)

2. Chin Ups (4-5 reps)*
3. Split Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*3 sets, 1min rest in between.

11 1. LIC Run (4km/25min)

2. Chin Ups (4-5 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*3 sets, 1min rest in between.

1. (30:60 x 5) + (60:120 x 2)
2. Incline Chin Ups (12 reps)*
3. Standing Broad Jump (12 reps)*
4. Leg Raises (12 reps)*
5. SLL Hops (12 reps)*
6. Hamstring Stretch (20 sec)*
*3 sets, 1min rest in between.

1. LIC Run (3km/20min)

2. Chin Ups (4-5 reps)*
3. Split Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Sit and Reach (20 sec)*
*2 sets, 1min rest in between.

12 1. LIC Run (3km/20min)

2. Chin Ups (4-5 reps)*
3. Vertical Jumps (12 reps)*
4. Crunches (12 reps)*
5. Short sprints (3 reps)*
6. Hip Extensor Stretch (20 sec)*
*2 sets, 1min rest in between.

Rest

NAPFA Test

Note that volume of exercise during Week 6 and 12 is reduced

deliberately to allow the body to recover from the weekly training.
You are encouraged to have at least one day of rest in between
each session.