Active Health - Active Health Play Mat

WHAT IS A PLAY MAT?

The Play Mat is a multi-purpose mat which allows you to assess, step and play for fitness, anytime, anywhere.

Assess for Fitness
Simple assessments to test your balance, flexibility and muscular endurance, which are essential in your day-to-day activities.

Step for Fitness
Fun activity involving memory and movement, which helps improve sensorimotor skills and cognition, and reduce fall-related injuries.

Play for Fitness
Great game to strengthen bonding through fun and strength-related exercises.

Sport, exercise and play all rolled in one!

Download your Play Mat Instructional e-Booklet here

*Size of Play Mat is 1.8m x 1.8m

WHAT IS A CURL-UP TEST?

The curl-up test is an abdominal fitness test that assesses the muscular strength and endurance of your abdominal muscles, which are important in back supportand core stability.

HOW TO PERFORM A CURL-UP?

Start with back lying on the floor with knees bent.Both palms to be placed on the mid-section of your thighs. Aim to slide your palms up to your knees following the rhythm of the metronome.

Lift your hip off the ground, and align it with your head, shoulders, hips and ankles to form a straight line. Ensure your head is facing down and engage your core at all times.

*Note: Test is terminated once the heel leaves the ground or unable to follow with the rhythm of the metronome.

WHAT IS A PLANK TEST?

The plank test is a fitness test used to assess and improve the muscular strength of the core and back stabilisation muscles.

HOW TO PERFORM A PLANK?

Start by lifting your upper body off the ground with the support of your elbows and forearm in shoulder-width position.

Lift your hip off the ground, and align it with your head, shoulders, hips and ankles to form a straight line. Ensure your head is facing down and engage your core at all times.

*Note: Test is terminated when back is not straight or hip is lowered.

WHAT IS A Y-BALANCE TEST?

The Y-balance test is used to assess the dynamic balance in a single leg stance, as well as lower body mobility and strength.

Having the ability to maintain a stable position while performing a task or sport may reduce the likelihood of injury.

HOW TO PERFORM A Y-BALANCE?

Stand bare-footed behind the red line with hands placed on your hips.

With one foot on the start position, move the other foot in one of the three directions, and reach out as far as possible while maintaining balance. Return to start position and repeat same foot for the other two directions.

*Note: Poor performance may be related to ankle instability.

WHAT IS SPOT AND STEP?

Spot and Step is an activity which improves your sensorimotor skills and cognition. This activity is suitable for all generations as it:

Develops children's fundamental movement skills
Improves adults' agility and coordination skills
Improves balance and reduces fall-related injuries in seniors

HOW TO PERFORM THE SPOT AND STEP?

1. Two players to start. 1st player to think of a pattern and move from 'START' to 'END'

Start with a 5-step pattern
Avoid jumping or hopping
Each step should not be more than 2 squares apart

2. Subsequent players to memorise and repeat
the pattern.
3. Up the challenge by increasing the number
of steps.

HOW TO PLAY SPORT AND LADDER?

1. Take turns to roll a die*. Move to ‘START’ when you get an even number.
2. Move the number of squares shown on the die and perform the exercise indicated in the square you landed on.

3. If you land on the bottom of the ladder, move to the top of it. If you land on a sport, move as indicated in the square.
4. The 1st player to reach ‘END’ wins. All other players to perform an exercise of the winner’s choice.

*Die is not included. You may use a digital die.

Beginner

Click on any gif below to scroll and view the exercises.

Frequently Asked Questions

What is the Play Mat used for?

The play mat is a multi-purpose mat which allows you to assess your fitness through simple Active Health assessments (eg. Sit-and-Reach, Y-Balance), and fun activities (e.g. Sport and Ladder) with your family and friends.

These assessments test your balance, flexibility and muscular endurance, which are essential for your daily living, and the activities help improve sensorimotor skills and cognition, and allow for strengthening of bonds through strength-related exercises.

Do I need to pay for the workshop?

No, the workshop is complimentary.

What is the size of the Play Mat?

The size of the play mat is 1.8m x 1.8m.