Saturday, January 19, 2008
♥ 1/19/2008 08:59:00 PM
hellos!!!!
Thank you once again for the get well tags and smses =D
This sms which I think is very inspirational was sent to all p6 sec2s, from Zhen Ling, a sec3 senior.
"Hello cherisse! Are u feeling better? :-) so it's yr 2008 now and as jia wen said yesterday, are u ready to be a yr 2 senior to the new batch of yr 1 guides? When the sec 1s come in, let them understand wad the guiding family is. Let them know that guides is not only a CCA whereby girls sit ard and sing. Guides is abt respecting ur seniors, giving 200% during all activities and in guides, 不是跑就是飞. Of course, set a good example for ur juniors. Brush up on ur skills, go through ur notes when u are free and u can approach us if u hv any queries cos u guys will be one leading the nxt ATC. When the going gets tough, the tough gets going. Great u have u as my junior! :-):-)"
This is so sweet and inspirational isn't it? =D
I hope this will be an encouragement to any sec2 guide who happen to come here these few days =D
Anyways, I've kopped some tips for training for the NAPFA Test from Yin Zheng's Maris Stella High Handbook:
Sit-ups1) Trunk curl:
-raise head and shoulders
-hold for 5 counts
-repeat 6 more times
2) Sit-ups with straight arms
3) Crossed arms sit-ups
4) Reverse sit-ups:
-lie with bent knees
-bring knees to chest
5) Crunches
Standing Broad Jump1) Jump for height
2) Jump on and off
3) Jump over balls
4) 马站
Sit and Reach1) Caterpillar walk:
-bring hip to high up
2) Head to knee
3) Dance(flexibility)
Inclined Pull-ups1) Rope pull
2) Inclined pull-ups
3) Inclined hang:
-use overhand grip
-hang as long as possible
4) Climbing
Shuttle Run1) Zig zag run
2) Agility sprint:
-sprint to touch lines of different distances
3) One at a time:
-Move 4 objects, one at a time, from one place to another
4) Side to side reach:
-turn and reach for line as quickly as possible
-do 12 times continuously
5) Agility run:
-Can only be explained with the drawing. lol
2.4 KM1) Step up:
-do step ups for 2 mins
2) skipping:
-skip for 2 mins, short rest, 3 times
-skip for 3 mins, short rest, 2 times
-skip for 6 mins continuously
3) climb stairs
4) jogging:
- jog for 5 mins continuously
-increase by 30 secs when you feel like it (per week etc)
5) jog-walk:
-jog 50m and walk 50m
-do it for 5 mins
6) Dance (breakdance, hiphop etc)
