Demonstration Video of Fitness Test Items

Tips for Safe & Healthy Fitness Exercise

Physical activity carries both risks and benefits. The most common adverse effects of physical activities are burnout and musculoskeletal injuries. To minimise the risk of activity-induced injuries, you should be aware of the signs of over-exertion (such as breathlessness and muscle soreness), and take reasonable precautions.

Here are some exercise precautions and safety tips:

• Always warm up before doing exercises and cool down afterwards to lower the risk of strains and sprains.

• Parents can also assist or conduct the fitness exercises with their children.

• Wear comfortable clothing and well-padded shoes that can protect the heels and arches of the feet.

• Put on appropriate gear and protective aids for the activities, e.g. soft mat for sit up.

• Before an activity, ensure that the ground is flat and dry. Maintain good indoor ventilation. Have sufficient activity space. All tables and chairs, lights, fans, sharp edges, etc. that are close to the activity area must be removed. Make sure the equipment used is suitable, stable and safe.

• According to one's health and physical conditions, select the activity intensity, time and frequency that suit you. Take appropriate breaks in between an activity.

• Do not exercise with an empty stomach. Eat something light to give you some stamina. Do not exercise immediately after a full meal because it will affect digestion.

• Replenish extra fluids before, during and after a physical activity; especially for prolonged exercises like running.

• Beware of the weather and environmental conditions. Avoid doing outdoor vigorous exercises in hot or humid weather.

• Do not exercise when unwell. If there is dizziness, shortness of breath, chest pain, nausea or vomiting, or muscle and joint pain during an exercise, stop and seek medical advice as soon as possible.

Enjoy your exercise!

Before attempting any of the following fitness tests, please read through all the precautionary measures and safety tips above.

Disclaimer: The fitness challenge calculator does NOT indicate any reference to our school admission requirements. It is merely for fun.