10
Jan
10

IPPT Monetary Incentives & Badges

Award Monetary Incentive

IPPT

Badge

Gold $400
Silver $200
Incentive $100
10
Jan
10

IPPT Standards & Scoring System

The IPPT Standards and Scoring System is based on the NSman’s age and vocation.

Age
The IPPT age category is based on the NSman’s birthday, where he will remain in the same age category for the duration of his IPPT window. The IPPT age categories use a 5-year median as follows:

  • Cat X – Below 25 years old
  • Cat Y – 25 years old to below 30 years old
  • Cat Y1 – 30 years old to below 35 years old
  • Cat Z – 35 years old to below 40 years old
  • Cat Z1 – 40 years old to below 45 years old

Table Below showed my CAT X (below 25 years old) :

Grade Points Sit-up (Reps) Standing Broad Jump

(CM)

Chin-up

(Reps)

Shuttle Run (S) 2.4km Run (Mins:Secs)
A 5 >39 >242 >11 <10.2 <10:21
B 4 37 – 39 234 – 242 10-11 10.2 – 10.3 10:21 – 11:00
C 3 34 – 36 225 – 233 8 – 9 10.4 – 10.5 11:01 – 11:40
D 2 31 – 33 216 – 224 6 – 7 10.6 – 10.7 11:41 – 12:20
E 1 28 – 30 207 – 215 4 – 5 10.8 – 10.9 12:21 – 13:00
03
Jan
10

Instructional Video on 2.4KM Run

03
Jan
10

Instructional Video on Sit-Up

03
Jan
10

Instructional Video on Shuttle Run

03
Jan
10

Instructional Video on Standing Broad Jump

03
Jan
10

Instructional Video on Pull Up

03
Jan
10

what is IPPT?

IPPT stand for Individual Physical Proficiency Test. IPPT is an annual Fitness Test for all combat fit National Servicemen(NSmen) in singapore. If you obtained Gold, you will awarded with Monetary Incentive of $400. In my later part of my post, I will post some instructional video on the individual station to assist me in my training.

As a frontline soldiers, it is essential for all NSmen to maintain physical fitness. The IPPT is designed to test the basic components of physical fitness and endurance  of the NSmen. Below are the table comprises of  the following test components.

Test Item Fitness Component
Sit-Up Abdominal muscular strength and endurance
Standing Broad Jump Lower limbs extensor muscular power
Chin Up Upper limbs muscular strength and endurance
Shuttle Run General speed, agility and co-ordination
2.4KM Run Cardio-respiratory endurance and lower limbs muscular endurance
29
Nov
09

IPPT Training Guide

SIT-UP

-Lie on back with knees bent.

-No jerking or twisting movements for beginners.

-Breathe comfortably throughout the exercise.

-Don’t pull on your head when doing the exercise.

-Keep your chin off your chest, aim to keep your upper spine straight (neutral).

-Finish off by stretching out the abdominals to release the tightness and prevent shortening of your muscles.

situp

Sit Up

Shuttle Run

– One of the best ways to improve your turns is simply to practise them as often as needed!

– Practise sprinting and turning – you may shorten the distance between turns to 5m as the emphasis here is the technique in turning

– Keep the number of turns low to avoid dizziness.

Shuttle Run

Standing Board Jump

– Start with easy exercises and develop in intensity and complexity.

– Shock  and  higher  intensity  plyometrics (e.g.,Depth Jumps) should not be used during periods  when the training volume is high.

– Recommended frequencies therefore range from 1session  per  week  (low  intensity  work  with beginners) to 3 low intensiy sessions per week in  an experienced performer.

Standing Board Jump

Chin Ups

Common Back Exercises

  • Lat Pulldown
  • Seated Row
  • Chin-up Trainer
  • Assisted Chin-up

Arm Exercise

  • Bicep Curls

Chin Ups

2.4 km Run

– An alternative form of Interval Training will be to run based on distance rather than time. Distances ranging from 150- 800 m.

– Example, using your 2.4km run timing as a goal and divide  by 6.  This would be what you will be aiming for 1x400m
distance. E.g. You want to achieve 9:30mins for your 2.4km  test. Therefore, your aim would be to complete 1x400m in
1:35min.

– Start off with 4x400m with a run-recovery ratio of 1:2 (e.g. Run 1:35 min, rest 3:10).

– Gradually  increase  the  sets  or  distance.  You  can  also  manipulate the recovery to make it more intensive, i.e. 1:1  (e.g. Run 1:35, rest 1:35).

2.4 km run

24
Nov
09

MY S.M.A.R.T GOAL

Goal 2: Intellectual Goal

Specific: I want to slim down 10kg and pass my Individual Physical Proficiency Test (IPPT), all within eight months.

Measurable I can measure my progress through exercise, training and eating habits then I’m on track and I’m sure I can achieve my goal.

Achievable: I will manage my time well and train hard consistently.

Relevant: Being able to slim down and pass my Individual Physical Proficiency Test (IPPT) will help me on the way to my dream.

Time referenced:

May-Jul

Train up weakest stations of IPPT.

Self-assessment of  the test.

Feb-May

Jog 3-5km at least twice a week and go gym.

Nov-Jan

Jog 3-5km at least twice a week.





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