ActiveSG newsletter 2017 #4 Sector 1

ISSUE 04 . 2017 WHAT’S INSIDE

LIVE BETTER THROUGH SPORT

03

SPOTLIGHT Street fitness party

FOOTBALL

04

HEALTH & WELLNESS A Triathlete’s diet

ATHLETICS

06

A ROUND UP OF ACTIVESG SPORTS ACADEMY 2016

SCENE & HEARD A round up of the latest happenings at ActiveSG

ACTIVESG SECTOR 1 EDITORIAL

Wendy Chua | Tel: 6515 2394

CONTENTS AND PROGRAMME Mark Teo | Tel: 6556 3100

PARTNERSHIP AND OUTREACH

BASKETBALL

Sherine Chen (West Zone) Tel: 6515 2397 Mark Teo (North Zone) Tel: 6556 3100 Cheryl Koh (Central Zone) Tel: 6500 5253

PUBLISHING AGENCY

Bold Ink Magazines Pte Ltd 201A Thomson Road Singapore 307637 Tel: 6223 4258 www.boldink.com.sg

ActiveSG Live Better Through Sport is a quarterly newsletter published on behalf of Sport Singapore by Bold Ink Magazines Pte Ltd. No part of this newsletter may be reproduced in any form or by means without the written permission of the Publisher.

The views and opinions expressed or implied are those of the authors or contributors and do not necessary reflect those of the authors of the Publishers and Sport Singapore.

TENNIS

02 ACTIVESG SPORTS ACADEMY/CLUB

ACTIVESG SPORTS CARNIVAL Held on 10 December 2016 at the newly built One Tampines Hub (OTH) featured four sports academies - Athletics, Basketball, Football and Tennis. The event showcased the works of each sport academy while providing an opportunity for sports tryout and sign-up.

LIST OF SPORTS PROGRAMS BY ACTIVESG SPORTS ACADEMY PROGRAMME

LOCATIONS

ActiveSG Athletics Club (Kids, 6-12 years old)

Bedok Stadium, Bishan Stadium, Bukit Gombak Stadium, Home of Athletics.

(Youth, 13 years old & above)

t

ActiveSG Basketball Academy (5-7 years old)

Bukit Gombak Stadium, Home of Athletics.

Bowen Secondary School, Choa Chu Kang Sports Centre, Clementi Sports Centre, Delta Sports Centre, Hougang Sports Centre, New Town Primary School, Pasir Ris Sports Centre, Springfield Secondary School, Swiss Cottage Secondary School, Zhangde Primary School.

(8-10 years old)

(11-14 years old)

ActiveSG Football Academy (Kids, 6-12 years old)

DAY/TIME 6.30pm - 8.00pm (Weekdays) 8.30am - 10.00am (Saturdays)

This programme allows children to develop fundamental movement skills and learn the key components of athletics.

6.30pm - 8.30pm (Weekdays) 8.30am - 10.30am (Saturdays)

This programme is for youth with a keen interest to develop specific athletic abilities.

No prior experience required.

3pm – 4.30pm (Wednesdays) 3pm – 4.30pm (Saturdays) 9am – 10.30am (Sundays) 5pm – 6.30pm (Wednesdays) 5pm – 6.30pm (Saturdays) 11am – 12.30pm (Sundays) 7pm – 8.30pm (Wednesdays) 7pm – 8.30pm (Saturdays) 1pm – 2.30pm (Sundays)

9.30am - 11.00am (Saturdays & Sundays)

PROGRAMME

ActiveSG Tennis Academy

NORTH-EAST EAST CENTRAL NORTH WEST

Under the guidance of certified coaches, participants will be taught on fundamental techniques, tactics and important sporting values in a fun and exciting environment.

Beyond the basic skills, your child will learn about the important values such as discipline and respect, and acquire valuable life skills like problem solving and goal setting through the game of football.

8.00am - 9.30am (Saturdays & Sundays)

Bedok Stadium, Clementi Stadium, Jurong East Stadium, Kallang Field, Queenstown Stadium, Serangoon Stadium, Woodlands Stadium

(Youth, 13 - 16 years old)

DESCRIPTION

DAY/TIME

Red Ball 1 (5 - 8 Years Old)

3.00pm - 4.30pm (Saturdays)

Red Ball 2 (5 - 8 Years Old)

4.30pm - 6.00pm (Saturdays)

Orange Ball 1 (9 - 12 Years Old)

3.00pm - 4.30pm (Saturdays)

Orange Ball 2 (9 - 12 Years Old)

4.30pm - 6.00pm (Saturdays)

MINI TENNIS WEEKEND ZONAL PROGRAMMES LOCATIONS Greendale Primary Pei Cai Secondary Junyuan Primary East Spring Secondary Bendemeer Primary Beatty Secondary Naval Base Secondary Ang Mo Kio Secondary Frontier Primary Yusof Ishak Secondary

DESCRIPTION Helmed by professional coaches, your child will be engaged at every level in their development.

The programmes are designed to be fun, yet challenging.

Endeavour Primary Greenridge Secondary

For more information on the ActiveSG Tennis Academy, go to www.myactivesg.com/sports/tennis

3 EASY WAYS TO SIGN UP

ActiveSG app

ACTIVESG OUTDOOR ADVENTURE CLUB

I

t’s not just about sports and games. The Outdoor Adventure Club launched in January 2017 is the fifth club launched by ActiveSG, but is the first that doesn’t feature traditional sporting games.

Instead, it is all about outdoor activities such as camping, hiking and orienteering. While

aimed at youth, there will be activities for adults and parents to participate in too, to foster intergenerational bonding.

The activities form a platform for youth to learn life skills such as teamwork and perseverance, and cater to a wide range of interests and age groups.

Guest Services Office at all ActiveSG Sports Centres

myActiveSG.com/academy

Participants learning how to pitch a tent

The launch of the Outdoor Adventure Club

LIVE BETTER THROUGH SPORT

Le a howrning s t a r to fire t a primwith tools itive

03 SPOTLIGHT

STREET FITNESS PARTY

Fitness instructor leading the bootcamp interest group

W

ith the cars away, everybody came out to play.

2017’s first Car Free Sunday was held in January.

People of all ages enjoyed a day filled with fun activities such as fitness workouts, cycling and skating on the open streets of Singapore’s Central Business District.

BOOTING UP YOUR FITNESS

A

ctiveSG will be forming bootcamp interest groups at the various sports centres for fitness enthusiasts of all levels.

The Introductory Bootcamp offers a basic strength and conditioning workout that utilizes multiple muscle groups, gets your heart rate pumping and burns calories.

The next Car Free Sunday will be held on 26 February 2017, at the same location. So mark your calendars and see you then!

For more information, please go to www.myactivesg.com

Cyclists cruising along the open streets of the Central Business District

The Functional Bootcamp boosts your strength, stability, power, mobility, endurance and flexibility with the aid of various functional equipment such as sand bell, vipr and battling rope.

Skating along the open roads of the city

Please visit the Guest Office at the various Sports Centres for more information.

Participating ActiveSG Gyms Jurong West Jurong East Clementi Choa Chu Kang Bukit Gombak Woodlands Yishun Yio Chu Kang Toa Payoh Delta

performing Participants ness workout functional fit

A GYM FOR ALL

S An exercise regime for Seniors led by ActiveSG Sports Champion Workout demonstration by ActiveSG Sports Champion

ActiveS leading G Sports Cha workou the seniors o mpion na t regim e

eniors and people with disabilities will be able to work out together with their able-bodied friends at the Delta Enabling Village (EV) Gym.

The Delta (EV) Gym features a range of pneumatic gym machines, operated by air pressure with incremental load starting from 100g.

It reduces the impact on the joints while tracking the progress of the individual user.

Fitness Programmes catered for seniors are also available on every Tuesday and Friday afternoon as well as Saturday morning.

For more information, please call 6265 1292.

LIVE BETTER THROUGH SPORT

04 HEALTH & WELLNESS

A TRIATHLETE’S DIET Your nutrition can make or break your race whether you are a beginner or an experienced triathlete.

Triathletes train hard in three disciplines and therefore need all the best nutrients to fuel their body and remain in tip-top shape, free from injury. Here, we round up the best of the best food items that should be an integral part of every triathlete’s diet.

These foods should be in your pre- and post-race meal plan to have less fat, more muscles and faster recovery times.

CARBS FOR ENERGY Multigrain Bread Multigrain bread is great before a good training session. It is low in fat, high in fibre and has a low glycemic index which allows a sustained release of energy to keep you going. Two slices of multigrain bread provides about 30g of carbohydrate, 6g of protein and 5g of fibre. It goes well with grilled chicken, eggs or tuna as fillings.

Pasta Pasta makes a good meal before exercise. It is low in glycemic index and pairs well with a high protein sauce that is also rich in iron. Example: Spaghetti Bolognese. 200g of cooked pasta provides about 50g of carbohydrate and 270kcal. Adjust the portions to suit your personal needs.

PROTEIN FOR MUSCLE RECOVERY Salmon

Calcium-Fortified Tofu

Salmon is high in protein and essential fatty acids, namely omega 3 fatty acids. 100g of salmon contains 20g of protein, 5g of fat and 120kcal.

It is easily digested into amino acids and transported around the body to the muscle cells for repair.

Vegetarian athletes need to up their protein intake as they can easily fall short. Although tofu is plant protein, it is still a good source and is extremely versatile in any cuisine. You can have it in salads, soups or stir-fries. As the name suggests, it contains calcium and sometimes iron.

Read the food labels so that you purchase the right one.

FRUITS FOR ESSENTIAL VITAMINS Banana

Kiwi

Banana is well known as an excellent source of carbohydrate and has a high glycemic index.

It is probably the only fruit that is useful before, during and after a triathlon. One medium banana provides approximately 26g of carbohydrate, 400mg of potassium and 10mg of vitamin C. It is great for reducing muscle cramps and giving a boost of energy.

Kiwi is extremely high in vitamin C. Two kiwi fruits make one serving and provides 130mg of vitamin C and 4g of fibre. Vitamin C is required for enhanced absorption of iron.

Triathletes are subjected to sun damage and skin dryness.

Vitamin C increases collagen formation and also acts as a powerful antioxidant.

Jaclyn Reutens is a clinical and sports dietician and founder of APTIM Nutrition & Sports Consultants at Camden Medical Centre. She is also a nutrition expert in the areas of obesity and diabetes.

LIVE BETTER THROUGH SPORT

05 THE SPORTS EXPERT

KNOW YOUR NUMBERS Get to know your numbers for blood sugar, blood pressure, cholesterol and body weight. If these are too high, you are more likely to have heart disease and other health problems. Getting your numbers checked regularly and knowing what they mean is a great first step toward better health.

0 2 3 0 CH BLOO OLE D STE RO

04

L

B SU LOO GA D R

S AS ) M MI DY X (B BO DE IN

01

OD BLO URE SS PRE

3.2

01

03

BLOOD CHOLESTEROL

Cholesterol in mmol/L (mg/dl)

BLOOD SUGAR

Average Adult

(without known coronary risk factors)

Before Breakfast

4.0 - 8.0 mmol/l

LDL Cholesterol

< 3.4 mmol/L (130 mg/dl)

2 hours after meals

6.0 - 10.0 mmol/l

HDL Cholesterol

≥ 1.0 mmol/L (40 mg/dl)

Randomly, 52 at any time

below 10.0 mmol/l

Total Cholesterol

< 5.2 mmol/L (200 mg/dl)

04

52

02

BLOOD PRESSURE

Less than 120/80 mmHg

BODY MASS INDEX (BMI)

Healthy Range

18.5 to 22.9

Moderate Range

23 to 27.4

Unhealthy Range

≥ 27.5

CALCULATE YOUR

BMI = LIVE BETTER THROUGH SPORT

BMI

WEIGHT(kg) HEIGHT X HEIGHT (Metre)

06 SCENE & HEARD

YEAR END COMPETITIONS

Sunset kakyaking at Seletar Reservoir

AN ENRICHING HOLIDAY

N

early 1,500 people raised their game at the various yearend competitions organised by ActiveSG. Singaporeans competed in sports such as badminton, basketball, beach volley, futsal, indoor volleyball and table tennis at Sport Centres islandwide. The competitions attracted players of all ages from 7 to 74 years old.

The Basketball Carnival attracted a big fanfare with close to 600 participants. Jointly organised with Pioneer CSC and support from Xragon Energy Drink, the carnival featured a modified 5-on-5 game format with positive feedbacks.

To foster and encourage family bonding, our ActiveSG Year End Smash featured a novel category for parent and child to showcase their badminton skills.

A

bout 2,500 kids attended the 150 sports camps that were organised during the November and December school holidays. Apart from the racket sports and ball games, participants also try their hands on sunset kayaking, aquathlon, snorkelling, dance sports and so on.

Li Ning kindly sponsored the prizes and vouchers for the event.

Keen to compete? Look out for the many competitions that ActiveSG will be putting together in 2017!

Be sure to look out for the March school holiday schedule for more exciting programmes!

ActiveSG Year End Smash, parent and child category

For more information, please visit www.myactivesg.com

Move to the groove with KpopX Fitness

Instructor stand up introducing paddling

Active S

Kids enjoying the inline skating session

G Bea ch

Volley b

all Co mpe

tition

ActiveSG & Pionner CSC Basketball Carnival

LIVE BETTER THROUGH SPORT

07 SCENE & HEARD

CYCLING INTO THE NEW YEAR

FUTURE LEADERS IN TRAINING

C

T

he 3rd Youth Sports Leaders Camp was conducted at Toa Payoh Sports Hall from 9 to 12 November 2016. Being the biggest edition as yet, the camp saw a total of 122 selected students from schools all over Singapore.

ycling enthusiasts rode across Singapore at the ActiveSG Festive Cycling Expedition 2017, which was held on 21 January 2017.

Participants flagged off at Delta Sports Centre. They rode their bikes along the Alexandra Water Way, Clarke Quay, Gardens by the Bay and East Coast Park before ending their journey at Our Tampines Hub.

Participants learned sports values such as Honour, Resilience and Teamwork through planned activities. Olympic Values, like Friendship, Respect and Excellence were also weaved in the various games.

Participants gear up and getting ready

The 4D3N camp was packed with activities such as Kinball, Confidence Jump, Archery, Team Challenge, Iron Man Challenge, Dragonboating and many more. The students definitely had a ball of a time and were eager to return for yet another edition. ls Get the whee e rollinâ&#x20AC;&#x2122; for th n tio di expe

Participants of the 3rd Youth Sports Leaders Camp

Dragonboating Session at Kallang Water Sports Centre

WELCOMING THE YEAR OF THE ROOSTER

S

ports Centres across Singapore ushered in the year of the Rooster with a slew of events and activities.

The creative workshops were the most popular; participants got to create Chinese New Year ornaments and artwork from everyday items Guest Office at Woodlands Sports Centre

Kinball in action

jump Confidence rs where campe e th off d jumpe d diving boar

DIY dragon ang made from ets bao pack

Green House challenging 21-legged race

LIVE BETTER THROUGH SPORT

Kids taking part in the sakura drawing

08 GYM PROGRAM

GET FIT AND BE REWARDED Itâ&#x20AC;&#x2122;s never too late to make the first step towards achieving your ideal weight or strengthen those muscles. Join ActiveSG Get Toned! Programme. Set your target body fat percentage, follow our workout regime and be rewarded for achieving your goals!

Participating ActiveSG Gyms Jurong West Jurong East Clementi Choa Chu Kang Bukit Gombak Woodlands Yishun Yio Chu Kang Toa Payoh Delta Approach our friendly Fitness Instructors for more information

LIVE BETTER THROUGH SPORT