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What is it?
Cardiovascular fitness is the ability of the circulatory system to deliver the oxygen muscles need.
Why is it important?
Good cardiovascular fitness enhances overall exercise capabilities and sustains physical activity longer without experiencing fatigue.
Relating back to daily activities:
• Sports: Improves sport performance.
• Daily activities: Eases tasks like household chores.
*SPAG: Perform 150-300 minutes of moderate-vigorous aerobic physical activity per week for optimal heart health.
*SPAG (Singapore Physical Activity Guidelines)
What is it?
Muscular strength is the ability of muscles to exert force against resistance.
Why is it important?
Critical for daily functional activities and combating muscle loss with age (sarcopenia).
Relating back to daily activities:
• Sports: Enhances lifting capabilities.
• Daily activities: Aids in lifting and moving objects.
*SPAG: Perform resistance exercises targeting major muscle groups at least 2 days a week at moderate or vigorous intensity for stronger muscles, bones, and joints.
*SPAG (Singapore Physical Activity Guidelines)
What is it?
Balance is the ability to control body movement in an upright position.
Why is it important?
Crucial for daily activities and reducing fall risks.
Relating back to daily activities:
• Sports: Improves stability in dynamic sports.
• Daily activities: Maintains balance during movement.
*SPAG: Individuals over 50 years should engage in functional balance-focused activities at least 3 days a week at moderate or greater intensity.
*SPAG (Singapore Physical Activity Guidelines)
What is it?
Agility allows quick, controlled movement changes in response to stimuli.
Why is it important?
Enables swift and precise movements, essential in sports and daily life.
Relating back to daily activities:
• Sports: Swift direction changes in competitive settings.
• Daily activities: Manoeuvring through crowded spaces.
*SPAG: Include varied multicomponent activities to enhance agility and movement flexibility.
*SPAG (Singapore Physical Activity Guidelines)
What is it?
Muscular power is the ability to apply maximum force as quickly as possible.
Why is it important?
Enhances athletic performance and reduces injury risks.
Relating back to daily activities:
• Sports: Executing explosive moves like jumps.
• Daily activities: Picking up walking pace when required and making swift movements to avoid obstacles.
*SPAG: Incorporate diverse activities or sports to boost muscular power and overall performance.
*SPAG (Singapore Physical Activity Guidelines)
We encourage everyone to come and try to beat the scores set by TeamSG athletes. It's a perfect opportunity to meet like-minded individuals and be part of a supportive community.
Move through five exciting stations, each one a new chapter in your fitness journey.
Complete at least three out of five stations to earn a FitPack, a goodie bag designed to help you improve and sustain activities related to various fitness components. It's a fun and rewarding way to challenge yourself and celebrate your progress.
Kallang Wave Mall, a hub of activity and excitement, serves as the perfect backdrop for your adventure.
• Individuals 7 years old and above.
• Those between 7-12 years old can participate but must be accompanied by an adult.
• Children below 7 will not be allowed to participate.
We have implemented comprehensive safety measures and regulations to ensure a secure and enjoyable experience for all participants.
The Fitness Challenge is not suitable if you:
• Have an existing injury and/or medical conditions which may cause pain or discomfort.
• Just recovered from illness (flu, cough, fever, covid etc)
• Pregnant.
• Improper footwear (slippers & sandals, do note that certain stations participants are allowed to be barefooted).
• Requires mobility aids/support.
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Cardiovascular Fitness
Cardio Jog punches
Cardio Low box runner burpee
Cardio Standing bicycle crunches
Cardio Mountain Climbers
Strength
Muscular strength Walking lunges front and back
Muscular strength Renegade rows
Muscular strength Deadbug
Muscular strength Pulse squats
Balance
Dynamic balance 3-direction step outs
Dynamic balance Single leg dead lift to overhead push
Dynamic balance Side lunge with knee raise
Dynamic balance Tandem walk
Agility
Agility Ickey shuffle
Agility Triangle drill
Agility Ladder hops
Agility In In Out Out
Power
Muscular power Broad jump
Muscular power Reverse lunge to knee drive
Muscular power Lateral power slam
