Student Led Fitness - Grade 8

I am a group with Arno, Jasmine, and Leigh Ann. We arranged it so that it has a 2-minute warm-up, 7-minute workout, and a 2-minute cool-down. First, we spin our arms forward for 10 seconds. Then, we spin our arms backwards for 10 more seconds. And then, we stretch our arm muscles for 10 seconds (5 each), then we stretch the insides of our arms for 10 seconds (5 each). And then we will rotate our bodies for 10 seconds. Then we stretch the sides of our bodies for 10 seconds (5 each). Then, we stretch our thighs for 10 seconds (5 each). Afterwards, we will stretch the inside of our legs for 10 seconds (5 each). Then, we go up and down on the stairs for 20 seconds continuously. Then, we jog slowly for 1 and a half minute. Then, we do jumping jacks for 30 seconds. Then, we shuffle for 30 seconds. Then, we Criss-cross for 30 seconds. Then, we do jumping jacks for 30 seconds again. And then, we have a water break for 1 minute standing up. Then, we do at least 7 push-ups for 30 seconds. Then, we do at least 7 sit-ups in 30 seconds. And then, we do lunges for 1 minute from line to line. Then, we do 12 burpees at least for 1 minute. Then, there is another stand-up water break for 30 seconds. And then, we do a slow walk around whatever place we are at, for 30 seconds. And then, we go up and down and touch our toe for 20 seconds. Then, we do a butterfly stretch for 20 seconds.

• 00:10 - Spin Arms Forward
• 00:10 - Spin Arm Backwards
• 00:10 - Arm Stretch
• 00:10 - Shoulder Stretch
• 00:10 - Rotate Body
• 00:10 - Stretch Body
• 00:10 - Stretch Thighs
• 00:10 - Stretch Legs' Insides
• 00:20 - Stair Stepping
• 01:30 - Slow Jog
• 00:30 - Jumping Jacks
• 00:30 - Shuffling
• 00:30 - Criss-Cross
• 00:30 - Jumping Jacks
• 01:00 - Stand-up Water-break
• 00:30 - 7 Push-ups
• 00:30 - 7 Sit-ups
• 01:00 - Line-to-line Lunges
• 01:00 - 12 Burpees
• 00:30 - Stand-up Water-break
• 00:30 - Slow Walk
• 00:20 - Toe-touch
• 00:20 Butterfly Stretch

I don't think this is too challenging - the first part has stretches, so that should be too hard to do, and it should prepare people to do some real exercise without twisting or straining their muscles. And then the stair stepping and the slow jog kind of helps it lead into the workout and is something we usually do in class. The jumping jacks aren't that hard. Shuffling and criss-cross is also something we do in class sometimes for our fitness unit. It starts to require some energy and breath, so there is a time for jumping jacks, a tiny bit less intense. When you get back your air, you should and need to get water, and it's good to do so. And then, there is the ones that train your muscles and make them strong. There is a number of push-ups and sit-ups and burpees you have to do with a time limit, so people have a speed that is set for them and can't just not do it, so it won't be too easy. The lunges train the leg muscles, we can't forget about them. And then, the water break again is healthy for your body. The slow walk allows you to catch your breath a bit. And the toe-touch allows you to stretch and stand up while doing it before you sit to do the butterfly stretch.

P.E. Invasion Sports Unit - SIS: Nesketball

Nesketball

In this unit, we are doing invasion sports and a big part of this unit is "Student Invented Sports" (SIS). SIS is basically sports that students create based on elements of different original sports: Rules, main idea, required characteristics, equipments, courts...

My partners were assigned as Aanya, Jesslyn, and Umair. Out game is called Nesketball, which you can probably guess, is a combination of Netball and Basketball.

Place: Netball court
Requirements of place: flat surface, has netball net, close to the dimensions of a netball court, more ideal with the lines
Equipments: Basketball (& Netball nets)

Rules:

1. Modification: A netball court is divided into three parts (vertically) with lines. On the two ends, your passings follow the rules of netball: no moving, keeping distance, no dribbling. But when you come to the middle, you can snatch, dribble...
2. You score the basketball into the netball net in order to get a score.
3. The standard way of ending the game is like netball: The game ends at 40 mins, and there is a break at 20 mins where the time is paused.
4. Outs: Same as netball, even in the centre part.
5. The positions are the ones of netball, and you cannot go out of the zones.

Complications:
There isn't much to worry about except people might get confused, especially when the basketball is being passed from a zone to another zone.

How did it go:
It went pretty well. Not much to mention.

Introduction for PE Unit "International Games"

Our current and last unit for PE is "International Games". In the following video, I am going to introduce you what this unit is about and what we have done for this unit. Enjoy!

Outdoor Pursuits

We have four different outdoor pursuit where we go off campus every Friday. It is really fun, and the coaches are really good, we got a lot of attention, and we had a really good time!

Mana Mana Kayaking and Stand Up Paddle-Boarding

The first outdoor pursuit we did is kayaking and stand up paddle-boarding at Mana Mana. First we did kayaking. It was my first time but we learnt how to paddle in order to go forward, to turn left and right, and go backwards, and I learnt it really quickly with the help of the instructors and classmates. And I liked it a lot. It have also trained our ability to follow instructions and cooperate. Then, we did stand up paddle-boarding at Mana Mana. With the experience of how to kayak, stand up paddle-boarding was pretty easy to manage as I am good in balancing originally. Although I had some issues with gong forward with paddling only on one side and I keep on turning, it was training our muscles a lot but at the same time very fun. I enjoyed the time at Mana Mana kayaking and stand up paddle-boarding a lot!

Kinetics Bouldering and Rock-climbing

The second outdoor pursuit that we did is bouldering and stand up paddle-boarding in the Kinetics. This was really thrilling. For rock-climbing vocabularies, we learnt:

1. Double-back lock & Auto-lock for the harnesses.
2. Jugs: They are big climbing holds that have deep in-cuts, and are very easy to hold on to. 
3. Pinches: They usually stick out of the wall as half a sphere, and are very small and difficult to hold on to.
4. Slopers: Half a sphere that is big.
5. Crimps: Small-medium holds.
6. Belay: The action of using a rope to prevent the climber from falling when he lets go, for security.

And other vocabularies.

We also learnt the things we had to say before climbing - "Belay on?" "Belay on." "Climbing?" "Climbing." and then at the very top ready to come down "Tight?" "Tight.". We also learnt how we should straighten our arms instead of holding ourselves up, when not in the move for bouldering. That is because it would save much more energy and our muscles would be less sore.

For bouldering sideways, we also learnt we should - I think, I remember some - moving to the right, we have to put our right arm on the rock on the right hand side; then, we have to put our right foot on the rock on the right side; then, we have to move our left hand to the rock the same rock as our right hand; then, take our right hand and move it to the right one, then put our left foot to the same rock as our right foot. Something like that.

We also learnt the efficiency to swing to the un-reachable rock instead of stretching out our hands as far as possible. 

Mana Mana Sailing

We then went sailing in Mana Mana. This was very very fun. I enjoyed it a lot! I wasn't quite familiar with sailing at the start, but if you ask me now, I think I would know the basics and I would know how to sail with a partner by ourselves. It had also grab my interest and I might consider having extra sailing lessons! We learnt the parts of a sailing boat and what they are and what they are for:

• Stern
• Bow
• Dagger board
• Main sheet
• Boom
• Main sail
• Tiller
• Rudder
• Tiller extension

And there are much more I know. But those are the ones I know clearly. We also learnt the point of sail and the position of the main sail. If we are going towards the wind diagonally, the main sail should be away from the wind, and we are going to have to pull the main sail towards ourselves. If we're sailing with the wind on the sides, the main sail should be away, and we have to let go the main sail some more. If we are going away from the wind diagonally, the main sail should be released. With the back facing the wind, we let go of the main sail until it's way out. The below may explain it clearer.

We learnt that usually the crew member (the one controlling the main sail) is suppose to sit opposite the sail - which means to sit with the back facing the eye of the wind; the captain usually sit on the other side unless the wind is so big the boat is likely to capsize. If you are facing the wind to 90º to the wind, when the wind is strong, you pull the main sail to gain speed. The way to balance the boat is to lean backwards sometimes even using the hiking strap to hold onto the boat and lean to the full extent. If you really can't balance the boat, releasing the main sail would be necessary.

We also learnt that the port side is the left side of the boat; the starboard side is the right side of the boat.

Overall, I really enjoyed sailing and I found it really interesting and fun!

Kallang River Dragon Boating

I like dragon boating as we do get a lot of attention from this coach. Each time the coach would choose a captain each time. We have to be confident and lead the next we go there. We are all gong to be captains for at least once. As captains, we have to make sure everyone is prepared before we get off the bus. Captains also have to arrange the positions on the boat of our classmates, before we arrive. Captains first sort the people which are good in rhythm, and they are going to go in front; and then there are the strong ones, they are going in the middle as the engine; and then there are the pacers, who can really follow the pace and the beat and the rhythm. Afterwards, we would have to lead our fellow classmates to jog and do some warm-up exercises. Afterwards, we put on our life jackets, grab a paddle, and then hop on from the front to the back. And then, the coach will tell the commands, and we would do it. We did: Power 5s, Reach it out, strokes... That kind of stuff. The ones in font usually lead the counting, and the rest would follow and say it out loud. We learnt that we should always look up so get the perfect timing as we would get an idea of what the whole boat is up to. We learnt everyone would have to cooperate especially the two in front - the leading and following is really important. The timing is the key to get the boat moving well with power. We also do try to not splash water on the ones behind us. We would paddle along the river and sometimes do tag out in the river. Some captains also come up with new games. Then, we would go back and do cool down exercises and stretches. It really did train our muscles (we also had to do push-ups and stuffs) and taught us how important cooperating is. And it was really fun. I enjoyed it!

Student Led Fitness Session (Arnav, Matthew, Rex)

In this PE unit, we are doing fitness training, and we are asked to create our own fitness routine. We create the fitness routine by putting different movement (like push up, jumping jack, running on the spot, burpees...) together, and forming them into a sequence. Here is a video of us discussing it, as if there was a spy camera.

Student Invented Sport- Airball

In this PE unit, we are doing team-sports. And we are asked to create our own sports in groups. Our game is called the footleyball at first. We first came up with the idea of combining volleyball and football. Like the whole game is like football except you have to keep the ball up like how you do in volleyball. However, after a couple of discussions. We found a way to make it much better and much more unique. You want to know? Please watch the video below.

If you don't get the whole thing after watching the video, please look at these points:

Our game is called the Airball, now.

1. Airball uses the futsal court, and a dodgeball. Airball starts with throwing the ball up in the centre.
2. Players have to keep the ball up in the air, they can use any parts of their body to do so.
3. Whenever the ball touches the ground, anyone can pick it up and play on. However, If the same team continuously drops the ball onto the ground three times, the ball has to switch to the other team.
4. There are one goalie, two defence, one mid, and two attack, there are no locked areas for any player.
5. You can take the dodgeball from the other team when they are passing, or you can pick it up, or when it's in the air… basically all the time.
6. Shooting, for example: If any team-mate passes the ball to A1 (attacker one), and A1 sees A2 is ready to shoot. A1 holds the ball at the first touch (has to be) (the other team can snatch it), he then throws it to A2 and A2 hit the ball in goal.

More information:

1. You can only hold when you get your ball from your team-mate or they pass it to you, and only attackers can hold balls. And basically no team can hold the ball continuously.
2. If the ball gets out of the futsal court, the other team gets the ball, go to the spot where the ball went out, throw it in the air, and hit (pass) it to a player.
3. You can't take the ball from a team and hold it., even if your shooting.
4. If anyone breaks the rule, the game starts again in the circle (but marks stay same of course).
5. You can snatch, bump and there's no need for distance or stuffs…

We got to play our Student Invented Sports (SIS), which is Airball. We found a couple of things can be improved:

• There is no more complicated shooting anymore, so for shooting just shoot. Thus, there is no holding the ball or anything anymore.
• But no one at anytime can go in the semicircle except for the goalie, but the goalie can go anywhere (well it's better to stay in goal sometimes).
• And we found out it is hard to count the "same team drop the ball thrice in a row" thing. Therefore, we change the rule. If a team drop the ball on its side, anyone can pick it up. But when a team drops the ball on the opposite side, the other team gets it.
• We found that two attackers are too difficult to handle because there is only two of them but they cannot drop the ball. And we found that the mid is kind of useless in the futsal, and the futsal is too small to have a mid. So the mid becomes an attacker. So there is 1 goalie, 2 defence, and 3 attackers.