Want CIP Hours?

TOUCH Community Services is organising Take the City Walk - Celebrate Singapore, Celebrate Family, a charity walkathon. Funds raised will go towards programmes and services to benefit the children, youths, families, people with special and healthcare needs, and the elderly.

Here's how you can help, and at the same time earn CIP hours!
If you participate in the event you would be awarded with the following no. of CIP hours:
- 5 Hours for those who walk and raise funds through pledge envelops (donation cards)
- 3 Hours for those who raise funds through pledge envelops only.

This walkathon promises to be an exciting and meaningful experience for families and individuals from all walks of life, as they step out to celebrate the nation’s 42nd birthday and celebrate Singapore as a giving community. This event is an official part of the National Day Festival under NDP @ Marina Bay 2007. An estimated 20,000 walkers will throng the city area to raise $600,000 to support the programmes and services for the needy and disadvantaged under the care of TOUCH.

Along the 5km route, family members and friends can:

• come dressed according to their family theme and colour
• can look forward to meaningful activities which aim to promote family bonding
• receive a “Family Fun Passport” which will be given to participants to record precious moments

Date, Venue, Time & Route

When: Saturday, 28 July 2007
Where: The Padang (Start & End)
Time: 0700 - 1200 hrs

I will need to know by Tuesday afternoon if you are interested, indicating whether you are coming for the walk (strongly encouraged), or just getting the donation card, so that I will be able to collect the cards and pass it to you all. Note that this is an optional event, personal invite by me (meaning the school or Mr Chia has nothing to do with this).

If you participate in this, by the end of August after you return the donation cards raising more than $30, you will receive a letter from TOUCH Community Services to claim the CIP hours. If you need a teacher to endorse, you can go to Mr Chia who have gladly agreed to help endorse with the letter from TCS.

For more information, you can go to the following websites:
http://www.tcs.org.sg
http://www.takethecitywalk.com

Or to ask me directly. (:

Debbie

Today's photos! enjoy!

PT Suggestion 2

I shall give my response as a post as I think it would be rather long...

The doing of static sets are good, but the number/amount suggested is abit too high.
If you all wants a more "objective" PT (which is really good... it shows tt u all are taking initiative to improve on trainings), you first need to know why you are doing what you are doing, then can you plan a proper one.

Here's what I suggest:

Warm-ups:
Before any exercises, warming up is VERY important. You would not want to get any muscle tear or sprains. For a systematic warm-up, I suggest you start from head-to-toes. Make sure you stretch your muscles! Here's the few:

1. Neck (Do NOT do head rotation)
2. Shoulder
3. Triceps
4. Chest
5. Side of your body
6. Quads (thighs)
7. Hamstrings
8. Calfs
9. "sole-to-sole' tuck-in stretch
10. Butt muscle

Note: If you are intending to train on muscles, it will be good to start with a slow jog of about 5 mins just to warm up your muscles.

Static exercises:
For static exercises that you do to strengthen your muscles, I would suggest it to be divided into 2 parts - Upper and Lower body.

Upper body muscles:
Here's the set I would suggest... (Do about 2-4 sets depending on intensity of PT)
Station 1: 20 Push-ups
Station 2: 10-15 Incline Pull-ups
Station 3: 20 Dips
Station 4: 20 Crunches
Station 5: 20 Leg-lifts

You can choose to do each station 4 times before moving on to the next one, with a 30sec-1min break between each time to stretch your muscles... or you can do all 5 stations, and rest for 1-2mins to stretch the muscles before the next set.

Lower body muscles:
Station 1: Legs bend 90degrees and hold for 30sec-1min
Station 2: Stepping up and down 20-30times
Station 3: Tip-toe, hold, and recover... 20 times (for calf muscles)
Station 4: 20 Crunches
Station 5: 20 Leg-lifts

Lower body muscles can be trained together with stamina/endurance training mentioned later. If you have noticed, crunches and leg-lifts appears again. yups it's not by mistake. We should do more stomach muscle training! It is needed more than you think (and of course it will help us get rid of flabby tummys! lol.)

Stamina/Endurance exercise:
This exercises are not recommended to be done together with circuit trainings. You can do 1 set of the static for warm-up/toning, but do not over do.

Here's some stamina/endurance exercises:
1. Jogging of min 2.4km non-stop... go longer distance as time goes by. Go slow, and constant. (Endurance training)
2. Sprint of 50-100m, from 1min and cutting down each set by 5-10sec (Stamina building)
3. Stairs climbing (Stamina and leg muscle building)


Cooling-down:
After any 'tough' exercises, remember to COOL DOWN! It helps to reduce your muscle aches! And also, as you use your muscles, you are actually contracting them. So you need to STRETCH them... if not in the long term, you are going to look like those body-builders who can't stretch out their hands straight! Cool down by doing all the stretching exercises during warm-up, but instead do from toes-to-head.


yup I think I've given my 5cents worth. :)
If you want a really good exercise plan to improve on your physical, you would have to do about 3times a week for stamina/endurance exercise, and once a week for both upper and lower muscle (do not do both on the same or consecutive days).



loves <3
Ma'am Debbie!

PT SUGGESTIONS

HELLO!
-DONT ASK ME WHY IM WRITING IN CAPS.. HUIYI WILL KNOW(x-

HELLO! (okay i give up)
yup SIR scott was suggesting that we can try doing statics, like that time we had our orienteering PT:

like....station 1 : pull ups (min 10)
station 2: push-ups (50)
station 3: 400m (striding)
then station 4: crunches / flutter kicks (50times)
then back to station 1, for about 5 sets

also we must see what we want to train for that week, eg
this coming training, u wan them to improve on running, u can make them go for a long dist run...like running ard e sch or sth.
aim for 30mins to 1 hr non stop...

or u can do sprinting on e track.
or u can train their legs by climbing up and down e stairs...

YUP I THINK ITS A PRETTY GOOD SUGGESTION INStead of having a rojak pt so.. what you guys think about it?

lOves
amanda!

DOUBLE POST, DOUBLY IMPORTANT

HARLOX (pronounce: har-locks)
Okay that was a distractor. anw..

ATTENTION(eh why largest font so small)

TODAY THERE WAS IMT

AND PART BS BE PROUD:

WE HAVE 4 PASSES

OUT OF WHICH 2 ARE OUR UNIT MARKSMAN

(MARKSMAN!! OMG. time to feel bad :(:( )

wuahaha anyway congrats to SOPHIA, KAY YUEN, LI HUI AND HUEY FANG

WE'RE REALLY PROUD OF YOU!! (we didnt get marksman cos we dont have nicenice seniors [does not include the nicenice CLTS that taught us] YEA THIS SHOWS THAT WE'RE GOOD TEACHERS:D i see a career path opening..)

-DISTRACTION GRRR-

anyway, to the others that did not pass, ITS OKAY, we still love you *awww* and all that matters is that you TRIED YOUR BEST RIGHT????? of COURSE :D

yep it was a great experience i bet! and well you can strive hard for NEXT YEAR :)

p.s. when i received the news i went "AHHH!!" and huiyi asked what happen and i tell her and we went "AHHH!!"
p.p.s. got many wierd stares

YAY!
Amanda

p.p.p.s. theres trng this monday.
P.P.P.P.S. LIHUI MISSED MARKSMAN COS OF MISFIRE. UGGGGHHHHHHHH :( :( well done anyway!

LONG LONG AWAITED (those neh give me i couldnt wait anymore lol)

SPOT YOUR ARTICLE!

BREAKFAST:

Breakfast was after pt. we had hot Milo n bread wif all the different kinds of spread. there was margarine n uh, I cant really rmb. anw, hot milo was wat that delayed us in having breakfast. 2 ppl from every grp had to go get the hot water. i dun really know why they took so long cos i didnt go 2 get the hot water but i heard some of the other part as say its cos they had to go all the way to the staffroom kitchen or something 2 get the hot water. yeah, but anw, when the ppl who went to get the hot water were finally back, we could start breakfast, but of course, not forgetting the cheers. there was alr one the previous day, but the cheers i/c came up wif one more while waiting. it was really funny. haha nice cheer! yupp, so after that we could have our breakfast.

CLEARING UP:

Generally area cleaning wasn't tough, but it was as though we were helping the greenman. Because the canteen was already very clean and we didn't really have much to do so we swept the floor, although there weren't any food on the floor. We wiped the tables too, which wasn't dirty but still, we cleaned the bird shits off it anyway. :D

WASH UP:

We had 1 hour for wash-up and we could use the toilets on the 3rd and 2nd levels. Most of us thought the time was too little as there were a lot of us but in the end, the time was more than enough. The water was icy cold but I thought most of us did not mind, as we were sweaty. We were also glad that the water was not dirty. After the wash-up, we felt refreshed and a little sleepy. Then we went back to our bunk and waited for the 1 hour to be up. While we waited, we studied for our theory test and started to memorise stuff and tested each other.

AEROSPACE CLUSTER:

uh. now i look back at it, actually its rather easy to remember huh.except that when we were first shown the powerpoint slides, we werekinda too anxious to scribble everything down and couldnt absorbhow many parts were there under this and that category. the long names ate up our brain juices. haha.

Trip to Air Force Museum On the 3rd day of the camp, we went to the Air Force Museum after lunch. Upon arriving there, we could see numerous models of airplanes that had been decommissioned. Then, the tour guide took us to watch a short but interesting video clip. After watching the video clip, the tour guide led us around the museum and explained about the different types of airplanes, when was that particular airplane in use and when was it decommissioned. That day, we were very lucky to get to go to a place that was usually not open to the public as the person manning the place happened to be there. We went up to the 3rd floor and into an air-conditioned room to watch 2 videos about the lessons conducted on aeromodelling and about aeromodelling competitions. After that, we had free time to roam around the room and admire the model of aircrafts made by students of various ages. In summary, the trip to the Air Force Museum was quite interesting and fascinating.

MORNING PT:
We woke up early in the morning, and the first thing we did was PT!! Without breakfast or anything, we did 3sets of PT. 1set includes 20 crunches, jumping jacks and 2rounds around the track. After the PT, we went around the netball court, across, arnd to dial the Canadian pizza number – 62410241. in the end, we were told that we were too slow and had to “redial”, and the redial button is very far away, right across the field at the J Block toilet! Everyone was out of breath. When we were running on the track, the seniors were very supportive and kept encouraging us (<3) whenever we were close to stopping. PT was quite tough but I believe it is beneficial.

IFC:
IFC!!! We did this on Day 2 of camp… Basically, we gathered at the track and the i/cs started talking about it: the different methods to judge the distance, camouflaging and. We just sat there listening. After which, the i/cs quizzed us on what they have taught. I think we could answer most of it… If I am not wrong, I think we were also scheduled to do some hands-on camouflaging. However, it was a pity we did not get to do it probably because there was a lack of time if not I think it would be fun! I think that is about what we did for IFC. (=


OUTDOOR COOKING:

First, I must confess that i have never eaten maggie mee before (gasp!). I suppose most people would think it a horrible crime, although i'm not very sure why.
The outdoor cooking was fun, although i'm afraid i made my partner do most of the work (sorry Li Hui!) but the fire kept on acting up...i think that it needs some discipline...(joke. joke!). And the fire kept on going out too! oh wait. I'm not absolutely sure about that. But i remember aksing ma'am Debbie to help us light the fire... (blush). The food was okay but i'm a bit paranoid about cleanliness so i kept on rushing to the toilet to wash my utensils. Sigh.
And the cucumber. Um. What to say? It was okay, i guess, as cucumbers go, but i don't really like cucumber, so tough luck for me. Anyway i ate some cucumber. Oh shucks don't want to say how many (i kinda forgot as well) cos i might be forced to eat some more! Oh horror! (choke choke)
Yeah. So now i know what maggie mee tastes like. And i guess i've got something new to boast about to my friends. Sort of, anyway.

SENIORS: (LOL this wasnt asked for but i asked for it anyway)

@Our seniors were kind and approachable. Although they “scolded” us frequently, we knew it was for our own good. We could talk to our seniors anytime and almost all of us treated them as friends and we could sometimes be kind of rude towards them. Our seniors also set a good example by doing the drills neatly.
@ oh and about you seniors. thankyou, sorry, and loves for just about everything. you make our day. :D
@The seniors helped us a lot, encouraged us during PT, help during outdoor cooking (and of cus ther stuff). The phrases like “don stop, continue” encouraged us to continue running. Dunring nightwalk, we see the fun side of them as they told us ghost stories to scare us or tried to shock us by appearing suddenly. Seniors=nice and supportive!

THOUGH I CANT RMBR WHO GAVE WHAT

BUT I APPRECIATE THE EFFORT. THANKS!

YAY
amanda<3

Hello
IMT is tomorrow (4July weds) & mr chia wants us (huiyi--part a ps, liyana & me--part a aps) to remind you about it.

Basically, leave class: 11.30
report at foyer: by 12.15 in no. 4
Reach back school: by 5 sth

We were supposed to call you but we don't want to call so many people so if you read this in time, can you pls reply to the 3 of us
Huiyi: hy_311293@hotmail.comLiyana: fitzgera@singnet.com.sgRebecca (me): wehc.acceber@gmail.com
& tell the people who are in your class. ( and say who they are in the email too) Thanks:D

We will be calling one person from each class at about 9 if no one reads this in time and can you please call everyone else in your class.

A copy of this is in your emails with a contact list(as i guess you don't want your contacts all over the blog XD)

Thanks :D
<3 becky :D