10 Week Health Fitness Training Programme For West Spring Secondary School

We all love a good story – one that tells the tale of some sort of transformation. People change because of some circumstance in their lives. While some reasons are extrinsic, others are intrinsic. There is no denying that a positive change is always welcome.

When you know you have the ability to transform into someone better, will you take up the challenge?

Ask no further than the 24 students from West Spring Secondary School. Armed with enthusiasm of a love for fitness, they chose to take up an elective module for the last 10 weeks. From the initial awkwardness of some to the blossoming confidence and better physique of others, it was evident they had reaped the benefits and internalised the lessons of the programme. And today marks the completion of the customised Health and Fitness Training Programme I designed for the students.

Besides gaining first hand practical skills on gym workouts, circuit trainings and cardio lessons; the students (coming from a mixed batch of Secondary 3 and 4) were also inculcated important theoretical lessons on modules such as nutrition planning, exercise safety and setting SMART fitness goals.

As the appointed service vendor, I chose to lead by example – demonstrating the exercises and clarifying any doubts along the way.


If you think it was just another run-of-the-mill elective module, think again. The achievement of each student would be reflected in their holistic report card…thus erasing the notion that elective modules were second in importance to the core modules.

Two different certificates were issued to the students – the first being the certificate of participation (for those who attended at least 7 out of 10 lessons) and the second being the certificate of achievement (for those who turned up for the test and scored at least 55%). Sometimes in life, much as we dislike assessments and tests, they are still a benchmark of our competency. So as long as a student passed, he would be given 1 credit exemption at the Institute of Technical Education (ITE) from their Nitec/Higher Nitec programme.

I really enjoyed bonding with the students over the weeks – whether it was bringing them to the Bukit Gombak Clubfitt Gym for gym workouts, doing abs exercises in the classroom or watching them go through their circuits.

Time really flies…but the good memories will always be there. I will miss them! And for all the students, I know for certain they have transformed into having better bodies, confidence and poise.


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