MITA (P) 052/05/2008 December 2013 Vol.18 No.1

Contents

What’s new and in? –--------------- 3

My YOG experience –--------------- 5

Tips for athletes –-------------------- 7

Hydration –---------------------------- 9

Sports and the Olympics

(crossword puzzle) –---------------- 11

Editor’s Comments

Message from the President

The Singapore Physical Education Association is committed to the promotion of sound physical education and healthy lifestyle.

Towards Professionalism in Physical Education

President: Dr John Wang

Vice President (Research & Publications): Dr Lee Kok Sonk

Vice President (Planning & Development): Dr Koh Koon Teck

Honorary Secretary: Ms Chamanpreet Kaur

Asst Hon Secretary: Dr Eugene Chew

Treasurer: Mr Yong Tze Woon

Committee Member: Ms Chow Mei Peng Mr Randall Lim Ms Helen Low Dr Steven Tan Co-opted Member: Dr Terng Yew Lian Dr Chian Lit Khoon Zason

SPEA Members

Dr John Wang

COVER. Featuring Almeric Yeo of SMU Ultimate Frisbee Team. More coverage of this Sport on page 3.

Welcome back to another exciting

issue of SPEA News! This issue we

explore and learn about the exciting

sports. We will also be looking at how

to perform to your best during

competitions and why drinking enough

is important. Also, read about the

Singapore’s male hockey team on how

they did for the Youth Olympic

Games.

Welcome back. I would like to

encourage all PE academics,

practitioners, PE and Sports Science

students and PE teachers to continue

sharing their experience in various

types of sports so that the younger

generation can be more educated about

them.

Dr Lee Kok Sonk

P2

P3

WHAT’S NEW AND IN?

ULTIMATE FRISBEE! BY: BERNICE TAN

With more discs sold each year than basketballs, floor-ball balls and footballs in total, it is without doubt that Ultimate Frisbee (also known as Ultimate) has become one of the burning and newest sports in Singapore! It is also a sport that can have both guys and girls in the same team!

DID YOU KNOW? Ultimate Frisbee is a sport played with a 175 gram flying disc.

Ultimate is not only about catching the flying disc thrown to you, it requires more: running, catching, throwing and even diving for the disc! What is more special about Ultimate is we do not need a Referee. “The spirit of the game” is what differentiates this sport from others. Values such as integrity, fairness and respect are taught as you slowly progress from this sport. Because there is no referee, the players on

the field control the game and “make their own calls “. Respecting the calls is crucial in this sport. It also means that respecting the rules and the other competitors is even more important.

Where Can I go for pick-ups? The Ultimate Players Association (UPA) organizes pick-ups* to start beginners into the game. There are a few places that you can try out. Just ask your friends along! • West Coast Park • Siloso Beach – Sentosa • Parkview Square – Beach Road • Bishan Park

*Pick-ups are the casual form of Ultimate (not competitively)

*Turn to the next page to Find OUT the rules of Ultimate!

“Energy circle” after a game to celebrate the spirit of the game!

This is a layout which is also known as diving.

(It is usually on Sunday)

WHAT’S NEW AND IN?

BY: BERNICE TAN

Pivot foot Ultimate is a passing game where one team THROWS a series of PASSES in order to score a GOAL in the GOAL AREA. The disc can only be advanced by completing a pass to a teammate. If the disc touches the ground, it is a turnover.

Basic Rules (NOVICE)

• No travelling (running with the disc). • No contact - contact should be avoided! • The disc can only be advanced by

completing a pass to a teammate. • The distance between thrower and

marker should be a disc-space away from each other.

The basic rules of Ultimate are simple, the equipment needed is minimal and the fun is endless!

• Thrower may PIVOT. This is called the PIVOT FOOT. Once a Pivot Foot is established, it may not be moved or

switched to the other foot.

ULTIMATE FRISBEE!

P4

My YOG Experience HOCKEY (MALE)

BY: MUHAMMAD SHAFIQ BIN ABDUL RASHID

It was a memorable experience as placing commitments to academics and training takes a lot of sacrifice and persistence. At the end of July, I received a piece of good news – I was selected for the YOG squad! My parents, teachers and friends were proud of me. I still remember the moment when I

can’t believe that I’m already settling in the Olympic Village! The atmosphere really got me in awe. Thousands of athletes participating from different countries all around the world were there staying in the same village and everyone was so friendly. The activities set up by various secondary schools at the centre of the village had something to do with every country participating in the Games. Wonderful experience!

*Turn to the next page to Find out how the games turned out!

P5

My YOG Experience

DID YOU KNOW? The previous president of the International Olympic Committee is Mr Jacques Rogge!

HOCKEY (MALE) BY: MUHAMMAD SHAFIQ BIN ABDUL RASHID

We sorted ourselves out and played hard for the game which was against the champion of Asia. We scored 1-1 in the first half and I felt the fans’ emotions roaring as it was an intense match and nobody expected us to match up with them. Unfortunately, we lost to them 4-1 after the final whistle was blown. Praises were given from the opposing team and the fans cheered and applauded for our utmost thrilling performance.

After all the fun we had, the experience made me elated even if I left the village without any medal. This inaugural Youth Olympic Games allowed me to exploit my own capabilities and proved that balancing both academics and sports, takes a huge sacrifice but nevertheless it can be done. My efforts didn’t go to waste as till today, I’m already playing in the senior Men’s squad in preparation for SEA Games at the end of the year.

We had another 2 matches whereby I felt that we have given it all. Out of 6 participating teams, we got 5th in overall. Despite the results, I’m pleased and glad that my team and I showed perseverance and commitment in trying to be the best that we can be. Although Singapore is a small hockey nation, it is still growing.

P6

TIPS for ATHLETES Set goals and be confident! To optimize sports performance, goal-

setting is one area that can help you prepare. This is needed for athletes as setting goals is one of the most recognized techniques in the execution of tasks and the most frequently used by leading sports psychologists who support the Olympic athletes (Brewer, 2009).

GOAL SETTING 1. Use Smarter approach

S – Specific M – Measureable A – Attainable R – Realistic T – Time-frame E – Evaluate R - Review

Goal-setting is a psychological strategy employed in achieving personal growth and peak performance.

DID YOU KNOW?

*Turn to the next page to find out how to apply The SMARTER APPROACH

P7

TIPS FOR ATHLETES

One example using the SMARTER approach in the basketball context: Improving the shooting in an amount of goals into the hoop (specific), keep track of the record every training (measurable), improve yours core by 5 every month (attainable), do not exert yourself and give yourself ample rest (realistic), you should achieve the goal before the next competition which is 6 months away (time frame), evaluate your progress every one month (evaluate) and keep check of the results and scores to see if you have improve or not (review).

Set goals and be confident!

CHECKLIST

Goal-setting Stay confident

Once you set your goals, be confident about yourself.

Being confident can be achieved by improving your self-efficacy. Self-efficacy is defined as a person's judgment of his capability to organize and execute courses of action required to attain a certain type of performance (Bandura, 1977). With high self-efficacy, individuals tend to work harder, persist longer and achieve at a higher level (Cox, 2002). However, it is important to note that self-confidence should be optimum and not be over confident. Strategies such as self-talk can help to facilitate the attainment of the goals (Zimmerman, 2000). Self-talk strategies

• Words of encouragement from your coach, family and peers, who are your pillars of strength, can provide recognition, and even feedback and advice for your technique. This will motivate you which can help achieve his goals.

• Motivational self-talk can also be used where they are statements that focus on improving effort, keeping positive emotions, and enhancing confidence. For example, “hang in there” and “I can do it.”

Pave your way to success! P8

TIPS FOR ATHLETES

A SUCCESSFUL EXPERIENCE BY: GARY YEO

“I remembered vividly that during my first year of polytechnic life, I got into the school’s basketball team. We got a bronze medal for the first competition and we were not satisfied about it as we felt that we deserve better.”

“During the second competition, we were aiming for a gold medal. We got into the finals eventually and we were up against NTU. Our opponents were older than us which makes them being more experienced. They even had a few national players in the team. Before that game, all of us settled down early as the competition was held at NTU. We got ourselves mentally and physically prepared. We also did warm up and familiarize ourselves with the environment.”

“We had a team talk and make sure each and

everyone of us have a common goal – to win the championship.”

“Eventually, my team earn ourselves the pride and glory and we won the championship first time in the history.”

P9

Hydration Importance of hydration

BY: SITI NURHIDAYAH BTE YUSOF

DID YOU KNOW? It is especially important to drink plenty of water before, during and after exercising. When you exercise, you tend to lose water through sweat and this water is required to be adequately replaced in order to maintain optimal health.

Hydration is important because of the electrolyte replacement as it stimulates proper rehydration which is essential in delaying fatigue during exercise.

If you are dehydrated even before the start of your exercise, your body temperature will rise faster, causing your heart to work harder than usual. This results to poor performance and can lead to serious conditions like heat stroke. Therefore, make sure you’re well hydrated before exercising by drinking little and often during the day.

Keeping an eye on your fluid intake is essential during exercise, hence, it’s best to drink on and at regular intervals.

Restoring your fluid levels after exercising is important as it helps your muscle to recover as well as to replace the fluid you lose during exercising.

All in all, it’s important that you don’t wait until you feel thirsty before you drink because by then, it’ll be too late and you will already be dehydrated! You should also always bring a water bottle with you.

How much is sufficient? Weigh yourself prior to and after the game. This determines how much fluid you have lost. • Drinking 1 litre of fluid of 1kg

weight loss. • If you’re exercising for less than an

hour – Drink plenty of water (150-250ml per 15 mins)

• If you’re exercising for more than an hour. Sports drinks are recommended .

P10

SPORTS AND THE OLYMPICS CROSSWORD PUZZLE

QUESTIONS: *SOME ANSWERS CAN BE FOUND IN ARTICLES

ACROSS: 1. Which swimmer won the most Olympic gold medal? 3. Which sport uses a board in the ocean? 5. Who is the previous president of the International Olympic Committee? 7. What is a race where runners pass a baton?

DOWN: 2. What sport is played with a round black and white ball? 4. What sport uses a ball and a bat? 6. What sport requires fighting with gloves on? 8. What sport requires a flying disc?

1

2

3

4

7

5

6

8

P11

F

R

B

M I C H A E L P H E L P S

S

S

O

B

B

E

J A C Q U E S R O G G E

E

B

C

X

E

A

E

I

L

S U R F I N G

N

R E L A Y

G

SPORTS AND THE OLYMPICS

CROSSWORD ANSWERS

F

R

B

M I C H A E L P H E L P S

S

S

O

B

B

E

J A C Q U E S R O G G E

E

B

C

X

E

A

E

I

L

S U R F I N G

N

R E L A Y

G

1

2

3

4

7

5

6

8

RESULTS: 0-1 : Novice 2-4 : Team player 5-6 : Captain of the team 7-8 : Olympian!

Don’t give up! Can do even better!

Train harder to be the best! Keep it up!

How good are you? Let’s find out!