Cadet Strong Framework:
Fit Body
Physical Training
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Cadet Strong Framework:
Activities to be completed:
a) Learn and demonstrate some basic physical training exercises
b) Research and plan a physical training session
c) Learn and adopt a training routine for various fitness levels
Physical Training
Physical Training
Before you begin the PT session, please ensure that you have/are
sufficient amount of rest
medically fit
in workout attire
sufficient space to move around
NCC 101: How to train your physical fitness
Basic Physical Training
Basic Physical Training
The Cadet Strong framework outlines that as a NCC cadet, one must take ownership to maintain a good level of physical fitness: to have a fit body.
Watch the NCC 101 video to learn how to do some exercises to train your physical fitness.
[Optional] Task 1
Create a 1-min video* of yourself doing one or two exercises (as shown in the video), in the comfort of your own home (20 seconds of exercise with 10 seconds rest and repeat)
Planning a Training Routine
Planning a Training Routine
Now that you have some knowledge of the type of physical training activities that are appropriate for NCC cadets, try planning a physical training session for your Unit.Â
Task 2
Research for more exercises and select 4 of your favourite
The selected exercises should target different areas of the body (E.g. arms, thighs, abdomen, etc.)
You should not use the ones mentioned in the above video
You may use the form below to submit the plan to your Teacher Officer as instructed.
Adopting a Training Routine
Adopting a Training Routine
The PT session is recommended to be completed in 45 to 60 minutes.
- Stage 1: Check in with one another to ensure that everybody is well before starting the workout.
- Stage 2: Ensure that you complete the warm-up exercises before you start the PT. Follow the warm-up exercises in the video below.
- Stage 3: Choose the PT to either be in reps or timed-based. In each target group, choose the intensity of the exercise based on your fitness level.
- Stage 4: To end the whole session, complete the cool-down exercises. Follow the cool-down exercises in the video below.
Warm-up & Cool-down
Warm-up and Cool-Down is done before and after any PT exercises respectively.Â
A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for optimal flexibility and efficiency this will help to prevent injuries. By slowly raising your heart rate, the warm-up also helps minimise stress on your heart.
Cool-down is just as important as a warm-up. Cooling down after PT session will help to gradually lower your heart rate, remove waste products, prevent stiffness and pooling of the blood in the legs and feet.
Warm-up.mp4Warm-up
Cool-down.mp4Cool-down
Video courtesy of OurSingaporeArmy
Physical Training ExerciseÂ
In this set of PT exercises, we are targeting four target groups: Cardiovascular, Upper body, Core and Lower body. There are three levels for each target group. Cadets are to begin at their comfort level for the different target groups.
Physical Training Exercise
(Click on image to enlarge)
Cardiovascular
Cardiovascular exercises help to strengthen one’s heart and lungs. It can also help to improve one’s endurance during workout or burn calories to aid in weight lost.
[CARDIO] High KneesNCC.mp4Basic level: High Knee
[CARDIO] Jumping JacksNCC.mp4Intermediate level: Jumping Jack
[CARDIO] Mountain ClimbersNCC.mp4Expert level: Mountain Climber
Upper Body
Upper body exercises strengthen our shoulders and back, helping us to have good posture. It also contributes to muscle development, better body balance and strength which in turn improves joint integrity, stability and helps prevent injury.
[UPPER BODY] 6 Contact-Point PushupsNCC.mp4Basic level:
6 Contact-Point Pushup
[UPPER BODY] PushupsNCC.mp4Intermediate level: Pushup
[UPPER BODY] Diamond PushupsNCC.mp4Expert level: Diamond Pushup
[UPPER BODY] Good MorningsNCC.mp4Basic level: Good Morning
[UPPER BODY] SupermansNCC.mp4Intermediate level: Superman
[UPPER BODY] Prone RowsNCC.mp4Expert level: Prone Row
Core
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities.
[CORE] Half CrunchesNCC.mp4Basic level: Half-Crunch
[CORE] CrunchesNCC.mp4Intermediate level: Crunch
[CORE] Toe Touches CrunchesNCC.mp4Expert level: Toe Touch Crunch
[CORE] Leg RaisesNCC.mp4Basic level: Leg Raise
[LOWER BODY] PlanksNCC.mp4Intermediate level: Plank
[CORE] Shoulder TapsNCC.mp4Expert level: Shoulder Tap
Lower Body
Lower body exercises will enhance your body strength ability and help to maintain healthy bones and joints. It can also improve posture and prevent injury, as well as make daily tasks such as walking, running, jumping, and lunging much easier.Â
[LOWER BODY] LungesNCC.mp4Basic level: Lunge
[LOWER BODY] SquatsNCC.mp4Intermediate level: Squat
[LOWER BODY] Bag DeadliftsNCC.mp4Expert level: Bag Deadlift
Task 3
Individual
Individually, you should go through all the materials posted on this page, understand your own fitness level and decide on the intensity of the PT exercises of each target group that you are able to carry out. Once you have completed these, you are then ready for the cohort PT session.
Cohort PT session
As a cohort, together with your TO or PC & APC, complete a PT session on any video communication platform. Record the session and share it with your District Commander through your Teacher Officer.
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