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Home > Experience@MTS > Physical Education, Arts, Music (PAM) > Physical & Health Education

Physical & Health Education

UPDATED ON 17 APRIL 2018

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Vision   A healthy lifestyle for everyone
Mission   Developing a healthy mind and body
What is a physical fitness and health?

  • stimulate students' interest in physical activity as meaningful connections between health concepts and practical applications are made through experiential learning
  • understand and demonstrate good health practices in nutrition, exercise, safety and hygiene through regular and purposeful health-enhancing activity or learning tasks
  • acquire a positive attitude towards continual participation in physical activity for health, fitness and enjoyment
  • demonstrate personal responsibility to take care of their own health
Key Programmes

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No.Event / ProgrammeLevel
1SA1 and SA2 assessmentP1 to P6
2Height and Weight Management and TrackingP1 to P6
3Healthy Body Healthy Mind & Recess ProgrammeP1 to P6 
4NAPFA TestP4 and P6 
5Sports CarnivalP1 to P6
 6 Inter-class GamesP6
7P5 Camp                                 P5
8PALP1 and P2
9SEP P1 to P6
10P3 Swimsafer P3 
11P2 CCA Awareness DayP2 
12 P2 CCA Selection Day P2 
13 First Aid - Safety P1 to P6 
14HE Projects P1 to P6 

1. Individual
  • Bring along a bottle of water or isotonic drink for any PE lessons/sports/CCA activity (Isotonic or sports drinks are also recommended for any activity that lasts more than an hour).
  • Drink sufficient fluids to prevent the body from overheating; passing clear or light-coloured urine is a sign that an individual is adequately hydrated.
  • Avoid strong coffee or alcohol because they can cause dehydration.
  • Ideally, drink about 300ml of water 30 minutes before exercise, 200ml to 500ml every half-hour during exercise and 500ml after exercise.
  
2. Environment
  • The environment should be safe and suitable for the sport the students participate in. If the sports activity involves rough waters or steep terrain, wear proper protective gear, and check that all safety precautions are in place.
  • To avoid getting caught in bad weather, check the weather forecast before a sports activity.
  • Cancel or postpone any outdoor activity if there are signs of heavy downpour or lightning and seek shelter if the students are caught in stormy weather. 
  • Outdoor PE/ activities should NOT be conducted from 11am to 3pm.
 
3. Fairplay & Safe Play
  • To keep students and yourself injury-free, practice the following: 
    • Do warm up and stretching exercises to tune up the body muscles before a sports activity. 
    • Allow the body sufficient time to cool down and wind down properly after the activity. 
    • Understand the rules of the game, proper techniques and fair play to reduce the risk of injuring yourself or harming others.
  • Warming up and active stretching exercises prepare the mind, heart, muscles and joints for higher levels of exertion during a sports activity. They also improve performance and prevent injuries.
  • Cardiovascular exercises involving your heart, lungs and leg muscles, such as jogging, brisk walking or jumping jacks, can help the students to warm up. All sporting activities should end with static stretching and cool down exercises. Let's make it a habit to warm up and cool down before each sport activity. 
 
4. Essential Skills
  • Wearing protective sport gears and using the correct sports equipment reduce the risk of injury and harm. Examples of protective gear include helmets for cyclists/inline skating and shin guards for soccer or hockey players.
  • First Aid, Cardio Pulmonary Resuscitation (CPR) and Automated External Defibrillator (AED) certification are essential skills in a critical situation.
  • Everyone is encouraged to equip themselves with such emergency response skills. All of us have a role to play in ensuring a fun, invigorating and safe sporting experience. For assistance, please approach the general office or PE teachers to help in First Aid administration. 
 
5. Nutrition
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My Healthy Plate is a friendly visual tool designed for Singaporeans by the Health Promotion Board (HPB). It is developed with the latest science-based recommendations on healthy eating habits and aims to provide an easy-to-understand visual representation of a balanced and healthy diet. This tool can be used to help you remember and practise healthy habits that aid with weight control and protect against chronic diseases (such as Diabetes), which is a major health issue in Singapore.
 
Note: Individuals with specific dietary requirements or existing medical conditions are advised to check with their healthcare providers on whether My Healthy Plate meets their dietary requirements. 
 
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  • Fruit and vegetables are rich in dietary fibre, vitamins, minerals, and can lower the risk of developing heart disease, stroke and certain types of cancer. Eat a variety of fruit and vegetables every day to maximise your nutrient intake.It matters how your fruit and vegetables are prepared. Eating vegetables with lots of oil or fruit with sugar syrup adds to the consumption of calories and weight gain.
 
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  • Whole-grain foods such as brown rice, wholemeal bread and rolled oats contain vitamins (vitamins B and E), minerals (iron, zinc and magnesium),phytochemicals (lignans, phytosterols) and inulin (a type of dietary fibre),which are good for you. Refined grains such as white rice or white bread have been processed, removing the valuable nutrients that whole-grains have to offer. Consuming whole-grains over refined grains can reduce the risk of developing heart disease and diabetes, and help in weight management as you get hungry less easily.
 
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  • Lean meats such as chicken, fish, lentils, beans, tofu or nuts give you more protein per calorie than fatty meats. Protein helps to build and repair tissues in the body. Oily fish such tuna, mackerel, tenggiri batang and ikan tenggiri papan also contain omega-3 fatty acids, a beneficial fat that supports overall heart health. Aim for 2 servings of fish a week. Ensure you include calcium-rich foods in your diet each day. Milk, yoghurt, cheese, tofu, sardines and calcium-fortified soymilk are rich in calcium. Choose low-fat or non-fat dairy products over full-fat dairy products to maintain a healthy weight.However, low-fat or non-fat milk and other dairy products are not suitable for children below the age of 2 years, as they have higher energy needs for rapid growth.
 
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  • Healthy fats should be included in the diet on a daily basis to achieve optimal health. While cooking at home, use healthier oils such as canola,olive, soy, sunflower and peanut oils. These contain healthier monounsaturated and polyunsaturated fats that decrease the risk of developing heart disease.When eating out, look out for hawkers and restaurants that use healthier cooking oil. While healthier oils have heart benefits, they still contain the same amount of calories as regular oils and should be consumed in moderation.
 
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  • Make water your drink of choice. Choosing water over sugar-sweetened drinks helps you maintain a healthy weight.
 
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  • Being physically active is an essential part of a healthy lifestyle that prolongs good health. Activities like brisk walking, cycling and swimming, daily lifestyle activities (e.g. taking the stairs, doing household chores) and strength activities (e.g. using hand weights, doing qigong or yoga) all count as physical activity.
  • For infants, physical activity should be encouraged from birth, particularly through floor-based play in safe environments.
  • Children below 7 years of age and able to walk on their own should physically active for at least 180 minutes spread throughout each day in safe environments.
  • Children and youths aged 7 to 18 years of age should accumulate 60 minutes or more of physical activity every day.
  • Adults should aim for 150 minutes of physical activity each week.
 
6. Place the students' interest before yours
  • Every child has an equal right and opportunity to play, regardless of ability, age, gender, economic status, or any other social discriminator.
  • Every child has the right to play in a safe and non-threatening environment, free of injury or abuse.
  • Every youth has the right to equipment that is in serviceable condition, suited for the task and purpose, and appropriate for his/her age and ability. 
   
7. Be a role model
  • Every individual in youth sports will conduct himself or herself in a manner that demonstrates the values of friendship, respect, excellence, sportsmanship and fair play.
  • Every parent or guardian must be proactively involved in the youth's participation in sports.
  • Everyone who coaches or works in youth sports must be adequately trained, screened, and has the relevant experiences and skills. 
 
8. Have fun, winning is not everything
  • Every sporting opportunity must engage youth and heighten their overall experience for the individual.
  • Every youth has the right to, and will be provided with, holistic development in their participation in sports.
  • All youth sports environments will be free of drugs, tobacco, alcohol, or any illegal performance-enhancers.