Every year our Primary 4 to Primary 6 pupils have to take the NAPFA Test according to the national standards, and the following serves as reference to the NAPFA Test items (adapted from the NAPFA Test Booklet):
NAPFA involves a series of five stations and a 2.4-km Walk-Run (1.5-mile Walk-Run) for secondary school students or a 1.6-km Walk-Run for primary school students. All of the station tests are attempted on the same day, with a 2–5 minute rest period permitted between stations. Under certain circumstances, the Walk-Run item may be attempted on a different day, although sometimes a 2-week window limit is set.
The test items are:
- Sit-ups: Maximum in one minute
- Standing Broad Jump: Better of two distances
- Sit and Reach: Better of two attempts with floating zero point
- Pull-ups (for males 15 years and above only): Maximum in half-a-minute
- Inclined Pull-ups (for all females, and males up to the age of 14): Maximum in half-a-minute
- Shuttle Run: Faster of two 4×10 metre attempts
- 2.4-km/1.6-km Walk-Run: Minimum time on firm and level surface
Performances are then compared to a chart and the grades from A to F for each test item. A constitutes excellent performance and E constitutes barely passing. An F grade is an alternate term that the participant has failed that section.
The awards are:
Bronze Award Requirements
- At least an E grade performance in all 6 test items AND
- A total of 6 or more points
Silver Award Requirements
- At least a D grade performance in all 6 test items AND
- A total of 15 or more points
Gold Award Requirements
- At least a C grade performance in all 6 test items AND
- A total of 21 or more points
The 'and' cannot be misinterpreted as an 'or'; no matter how high the candidate's other grades are, his/her award will be determined by his/her lowest grade. For example, if someone scores five As and one F, that person will still fail his/her NAPFA test despite the fact that he/she performed excellently in all the other stations.
Halfway up for Sit-up
Hands not cupping ears
Test Item No. 1
BENT –KNEE SIT-UPS (WITH AHNDS CUPPING EARS)
Maximum number of bent knee sit-ups in one minute, as a measure of anterior abdominal muscular endurance and strength
- Lie supine (face up), with knees bent at about 90°, feet shoulder width apart and firmly held down by partner at the ankle. This is the starting position.
- With hands cupping the ear, curl up to simultaneously touch the knees with the respective elbows. Return to the starting position, making contact with the floor (or mat) with shoulders.
- One sit-up is counted when, and only when, the elbows touch knees. Repeat, doing as many sit-ups as possible within 60 seconds.
- Rest between sit-ups is permitted.
Total number of correctly-executed sit-ups in one minute.
Proper Standing Broad Jump
One foot forward and landing
with hand on floor
One foot forward before jump
One foot jump
Test Item No. 2
STANDING BROAD JUMP
Better of two consecutive borad jump distances, as a measure of lower limb extensor muscular power.
- Stand with feet about shoulder width apart and toes just behind the take-off line.
- Prepare to jump forward by swinging the arms back and forth and rhythmically bending the knees to about 90°.
- Jump as far forward as possible, taking off with both feet and landing with both feet. (Attempt is not counted if subject loses balance and falls backwards, touching the area behind feet with any part of his/her body.
- The distance, to the nearest centimetre, between the take-off line and the heel nearer to that line is the performance score.
- The better of the two valid attempts shall count.
Better of two correctly executed jump distances.
One hand ahead
Flicking of marker
Test Item No. 3
Better of two consecutive sit-and-reach forward distances as a measure of forward trunk flexibility, hip flexion and hamstring muscle stretch.
- Sit with the head, back, shoulders and hips against the back-rest and place both feet, shoulder width apart, against the foot-rest.
- 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 sliding rule (zero point) and maintaining body position throughout as in (A). This is the starting position.
- In one movement, reach forward as far as possible, pushing the moveable marker along the scale, and hold the extreme position for at least 2 seconds as in (B).
- The furthest distance reached as indicated by the marker, to the nearest centimetre, is the performance score.
- The better of the two attempts shall count.
Better of two correctly executed sit-and-reach distances to nearest cm.
Proper Inclined Pull-Up
Hanging on bar
Arms not straightened
Test Item No. 4a
A. INCLINED PULL-UP
(FOR ALL FEMALES AND FOR MALES 9 TO BELOW 15 YEARS)
Maximum number of inclined pull-ups in one minute, as a measure of upper limb muscular endurance and strength.
- Lie supine (face up) under the horizontal bar with the chin rod directly over eyes. (The outstretched hands should be about 5cm beyond the reach of the horizontal bar).
- 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. This is the starting position.
- 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 starting position. The pull up will not count if the chin fails to reach (i.e. in line with) the chin rod or when any part of the body (other than the heels) touches the floor.
- Repeat, doing as many pull-ups as possible in 30s OR until no more complete pull-up is possible, whichever comes first. This is the performance score.
- Rest between pull-ups is permnitted.
Maximum number of inclined pull-ups in half a minute.
Proper Shuttle Run
Throwing 2nd bean bag
Both beanbags thrown
Test Item No. 5
4 x 10m SHUTTLE RUN
Faster of two attempts to complete a 4 x 10m shuttle run, as a measure of general speed, agility and coordination.
- Stand with toes just behind the starting line, facing the wooden blocks/bags.
- On command, run across to pick up one block/bag and return to place it behind the starting line; run back to pick up the second block/bag and run towards and across the starting line.
- Pupils need not place the second block/bag behind the starting line.
- The time, to the nearest one-tenth second, is the performance score.
- The better of two attempts shall count.
Faster of two correctly executed shuttle runs, to nearest tenth of a second.
Test Item No. 6
1.6KM/ *2.4KM RUN/WALK
Minimum time taken to run/walk 1.6km / 2.4km on a firm and level surface, as a measure of cardiorespiratory endurance (areobic fitness) and lower limb muscular endurance.
- On command, run, jog or walk on a firm and level ground for 1.6km/2.4km in the shortest time possible. A stadium track is recommended.
- The time, to the nearest 1 second, is the performance score.
- Rest during the test is permitted.
Minimum time, to the nearest second, to complete 1.6km/2.4km distance.