Singapore Asian Youth Games 2008

SSC and MOE to co-organise the inaugural Asian Youth Games in 2009

In less than a year, Singapore will play host to young athletes and officials from 45 Olympic Council of Asia (OCA) member nations at the first-ever Asian Youth Games (AYG) in Singapore in 2009. The multi-sport event will take place from 29 June to 7 July 2009, and will be jointly organised by the Ministry of Education (MOE) and the Singapore Sports Council (SSC)

For more information, please click www.ayg2009.sg

YOG Learning Centre

Begin your Youth Olympic Games (YOG) journey now! Officially opened on 30 October 2008, the two-storey Youth Olympic Games (YOG) Learning Centre housed at the Singapore Youth Olympic Games Organising Committee (SYOGOC) Headquarters is a space for youth to discover and experience the spirit of Olympism and trace Singapore's journey in hosting the first YOG in 2010.

The YOG Learning Centre is open from Mondays to Fridays (except Public Holidays) from 2pm to 5pm, starting from 4 November 2008. Admission is free. For more information, please visit www.singapore2010.sg and click on the YOG Learning Centre white logo with a bou jumping on a hemisphere.

Weight Management Tips

Dear woodgrovers especially ODAC members, below are some tips from the Fitness Specialists from Singapore Armed Forces. Do read to get more insight

There are two things you would need to do to achieve your desirable weight.
1) Control your nutritional diet
2) Do non-impact cardiovascular exercise

People gain weight when they reduce their physical activity and/or increase their daily food intake above the required amount.

Reduced Physical Activity + Increased Calorie Intake = Weight Increase

Therefore to lose weight, the opposite needs to be done (i.e. increase physical activity and decrease calorie intake).

1) To control the nutritional diet effectively, here are some tips:

• Reduce the portion of carbohydrate intake

Have the carbohydrate, as it is important for energy. But excess carbohydrate that is not utilised by the body is converted and stored as fats. Therefore, reducing the intake of carbo (E.g. Instead of 2 slices of bread, reduce to 1) will help. Then when you exercise your body will burn the excess carbo that is in your body currently thus reducing your weight over time.

- Reduce fat intake
This is self-explanatory. Too much fat is unhealthy. Reduce fat intake and keep it to low/moderate levels. (E.g. remove skin from chicken, have egg yokes around 2 times a week)

• Have five to six smaller meals a day.

Having the smaller meal like a light snack (e.g. fruit, 1 slice of bread or cake) at tea breaks will help in encouraging you to have a smaller portion during lunch and dinner. Having big meal portions also may contribute to sleepiness usually during the afternoons.

So long as you control the intake of food and keep it to your daily requirements you will be healthy and be full of energy.

2) Do non-impact cardiovascular exercise. (Cardio exercise will burn carbo and fat as energy)

• Cycling (outdoor/indoor)
• Swimming
• Elliptical machine (if it does not cause you any pain)
• Circuit training in the gym (this is a strength endurance type of activity but does have some cardio benefits)

For number 1 to 3, exercise got to be done in at 60-70% of your maximum heart rate (Max heart rate = 220-Age) for a duration of 20 - 60 minutes. The best way to monitor this would be with a heart rate monitor, if not just exercise at a moderate pace for duration stated above. If you are just starting out, then start at a lower level of intensity but exercise for at least 20 minutes. I would suggest exercising for at 3-6 time a week for around 20-60 minutes, all depending on your time schedule. Always keep in mind that exercise should be fun and never over exert yourself. Losing weight is a long process and it needs consistence and dedication to keep at the exercise program.

For number 4, doing a circuit on the available machine weights (5-10 machine) for 2-3 sets lasting around 20-30 minute can be an alternative. Spend 20-40 sec on a machine weight then rest for around 20 sec at the same time moving to a different machine exercising a different muscle group. Work out consistently using lightweights that will allow 20-30 repetition (go through the full range of motion and correct technique). 1 set is completed when you finish going through the entire available machine exercising all the different body parts.

So you can be creative and change around making it harder or easier by either reducing/increasing the amount of reps, sets, time of exercise, number of machines. Of course if you compare this sort of exercise to exercise like running, cycling, this circuit training does not give the full benefits. This exercise does not build massive muscle or a lot of strength but it builds up the endurance of the muscle.

This training also can help you in strengthening those weak muscles. May help in strengthening your injured joints (check with your doctor/ physiotherapist if you can move into doing lightweights).

Some Suggestions:

• Do different exercise everyday (helps in reducing monotony)
• Can use lunchtime to workout (45 minutes a day is fantastic)
• Be flexible in your training schedule (can workout in morning or evening)
• Always start at a low/moderate level and perform warm-ups

Last set of pictures from SGP 2008

Last set of pictures....courtesy of Boston.com

More More Pictures of SGP 2008

Here's some more courtesy of Boston.com

More pictures of SGP 2008

More beautiful pictures from Boston.com

Pictures of 1st Singapore Grand Prix

Here are some the beautiful pictures taken during the 1st SGP 2008. Courtesy of - The Big Picture - Boston.com.

ICG - Captain's Ball

Great news! ICG is back.

This time round, classes will be playing Captains Ball against one anther and they get to wear their Class Tees while playing.

Below is the fixture which will also be posted up on PE noticeboard

Woodgrove PE Forum is Up

Dear Woodgrovers,

Feel that you need a place to voice out your ideas? Have a suggestion to improve the condition of the school? Have some words that you need to say it out?

Look no further.

Join the Woodgrove PE Forum by clicking: http://woodgrovepe.freeforums.org/index.php

This is a place for Woodgrovers to discuss everything that is happening under the sun in WGS.

Just sign in and start letting your feelings be read. Your ideas may one day become a reality.

NAPFA Tips

Below is a link from the Singapore Armed Forces (SAF), Army Fitness Centre (ARC).

It will show you various training methods or tips to prepare yourself the respective NAPFA stations.

Train Hard, Train Right & Train Frequently to achieve results

Here is the link: http://www.mindef.gov.sg/imindef/mindef_websites/atozlistings/army/microsites/afc/resources/ippt_tips.html

Instructors for Sec 2 Basic Leadership Camp

Important: Compulsory 1st meeting on 12 May 2008 - AVA Room


Congratulations to the following students for successfully chosen to be Instructors for the coming Sec 2 Basic Leadership Camp (Fri 23 May - Mon 26 May)

Class Name CCA
3E1 Pang Yu Xuan CO
3E1 Ting Xian Jun Basketball
3E1 Muhd Nur Irfaan NCC
3E1 Geraldine Tan NPCC
3E1 Adam Ng Christopher YFC
3E1 Ting Si Han Basketball

3E2 Adam Tang Kah Jin Badminton
3E2 Nakia Bte Razaiee NPCC
3E2 Nur Afiqah NPCC
3E2 Norashikin Netball
3E2 Angelia Koh CO
3E2 Qiu YongLin Basketball
3E2 Lim Xing Yan NCC
3E2 Luthfiansyah Shamsudin Band
3E2 Yap Wei Liang Basketball
3E2 Lim Xin Rong OIC Netball
3E2 Sharfiqah Netball
3E2 Aaron Justin Tan Wen Jie Band
3E2 Siti Muhauwarah Neball
3E2 Harith Danial Band


3E3 Tan Song Jie Badminton
3E3 Lim Hwee Hian Basketball
3E3 Nor Farahain GG
3E3 Noorzani NCC
3E3 Syafiq NPCC
3E3 Nur Hidayah RCY
3E3 Amirul Izzudin Band

3E4 Izyan Hazwani NPCC
3E4 Muhd Afiq NCC
3E4 Yusuf Hasan 2IC NCC

3N1 Rabiatul 2IC Band
3N1 Amirah Sofina Band
3N1 Muhd Hafeez YFC
3N1 Chua Jia Zhen Basketball
3N1 Raudha Band
3N1 Mira Nadzinah Netball

3N2 Luqman Bin Mohd Dahlan Soccer

3T1 Nur Halimatuz GG
3T1 Saiful Soccer

3T2 Nurul Ain Binte Abu Band

NAPFA videos

Thank you to Mr Muhamad Nizam B Abdullah, PE Teacher from Nan Chiau Primary School for taking time to produce the video, Instructional Guide to Physical Fitness Test.

Woodgrovers, hoped that after watching the video, you can perform correctly in the NAPFA Test.

Click below for the link to view the video
http://www.evideo.edu.sg/vat_programme.asp?id=15&cat=2

9th Sports Day - HEATS

The schedule for the Sports Heats are as below:

3 Mar (Mon) - Lower Sec Track Events from 2.30 at Innova JC
4 Mar (Tue) - Upper Sec Track Events from 2.30 at Innova JC
5 Mar (Wed) - All Level Field Events from 2.30 at WGS

Students are to report on time in proper WGS PE attire.
Attendance is compulsory for students who had signed up.
No buying of food or drinks allowed at Innova JC's canteen.

Inter-Class Games (ICG) 2008 - Floorball

Results for the just concluded ICG 2008 are below:

Sec 1

Sec 2

Sec 3

Congratulations to Class 1N2 , and 3T2!

Hi all Woodgrovers

This website is all about the activities and happenings of PE Department in Woodgrove Secondary School.