Cancelled Class: July 2011

30 Jul: Malacca tournament - NYP

31 Jul: Malacca tournament - Laguna/Zone 3

Luv,

Girlene mdm

National Kyorugi Tournament 2011

Click here to read for the National Tournament
Click here for the forms

Pass to Winnie (Zen) or Ee Feng (NYP) by 26July 2011, Tues with $20 payment.

Date: 3 & 4 September 2011 (Saturday and Sunday) and 10 & 11 September 2011 (Saturday and Sunday) at Toa Payoh Sports Hall.

Love,Girlene mdm

Article on how to train up for your NAPFA / IPPT test

Almost everyone who had problems passing or doing well in IPPT, have one thing in common - they hardly train. Even if they do train, it is either done sporadically or without sufficient intensity or duration to have any significant impact on their physical fitness. Worse still, they often wait until the "last-minute" to make an attempt to train and then hope for the best. Here, I intend to share some useful pointers and guidelines with you and everyone preparing for their IPPT. I will keep it simple, basic and practical. But, let's be realistic. It is not going to be a magic formula plucked out of nothing and which will make you fitter overnight. There is no short cut and no easy way out. Training will be stressful and, to some degree, painful. How long you will take to succeed will depend on what is your current state of physical fitness and how hard you are prepared to work. If you are at a "zero" fitness state, then it will take you longer to attain the required fitness level than if you are already exercising, albeit irregularly. Before you embark on a fitness program, you must be prepared to invest time and make some sacrifices. You will need to train at least 3 times a week, up to 1 hour each time. Make sure you have the right gear, and, most importantly, a reasonably good pair of running shoes. If you are not sure what type of shoes to buy, just go to the nearest e-mart and purchase the SAF running shoes with your credits. You should also give yourself about 12 weeks to prepare for your IPPT. Some Basic Principles The key to fitness lies in the FIT formula. It is simply: Frequency - How Often Exercising 3-5 times is highly recommended. If you have a busy schedule, aim to maintain a regular program of exercise at least 3 times a week, alternating with one rest day in between workouts to give your body a chance to rest and recover. Intensity - How Hard Your heart rate will tell you how hard you have been exercising. You should exercise hard enough so that your heart rate stays within a certain target range. This is about 70-85% of your maximum heart rate (calculated from 220-your Age). For example, if you are 20 years old, your maximum heart rate is 220 - 20 = 200 beats per minute. If you want to keep your heart rate at 70% of its maximum, then your targeted heart rate should be 200 x 0.7 = 140 beats per minute. Take your heart rate immediately at the end of your run and you will know whether you have been exercising at the right effort level. The wrist or the neck is a good spot to feel the pulse. Time or Duration - How Long To be effective, you should exercise such that your heart rate stays in the target range for 20 to 30 minutes continuously. Ideally, an exercise session should consist of 3 segments: warm up (5-10 minutes), workout proper (20-30 minutes) and cooling down (5-10 minutes). The whole session will not last more than an hour. In the warm up, include light jogging and then stretch your muscles, especially the arm and shoulder, trunk and your thigh (both front and back) muscles. Warming up will help prepare your body for the vigorous exercise and reduce the risk of getting injured during the exercise. You should also stretch your muscles as you cool down after your run. This will ensure that your muscles remain flexible and gain more strength with time. Be specific in your training Let's face it. If you want to prepare for IPPT, you will have to train for IPPT. You can't be playing a sport or cycle all the time and then think you are ready for a good 2.4km time. Likewise, doing push-ups and chin ups are 2 different exercises altogether, even though both stresses the upper body. The bottom line is that, if your goal is IPPT, you must specifically train for IPPT. Fitness Begins at Home Before you get the wrong idea, I am not suggesting turning your precious home into a gym. Far from it, you don't really need anything else except investing in a portable doorway chin-up bar. A reasonable one costs no more than $20 and may have other domestic uses too, such as hanging up your clothes before putting them away in the closet. The point is, you don't have to get out of your home to exercise. Exercises such as sit ups, dips, back raises, step-ups and squat thrusts, etc; can be done in the comfort of your home. Best of all, you can do most of them while watching your favourite TV programs and you can also do it at any time of the day at your convenience. Such exercises can be done daily. Before you know it, you would have developed a fine set of abs (without even having to buy any of those commercial-ad equipment which you see on TV) and well-conditioned shoulders and thighs. All these without getting out of the house! If you are living in a high-rise apartment, use the staircase instead of the elevator. It is effective to build up strong legs and your heart and lungs too. I can go on and on but it is not necessary. With a little imagination and initiative, you should be able to come up with more exercises that you can do at home. And why not exercise at your workplace too? Having Problems with IPPT? Some people seem to breeze through their IPPT with minimum training and effort. But, most of us need considerable physical preparation. Due to physiological differences among people, some will find certain stations harder to pass than others. Generally though, there really need not be any other modes of training in preparing for the IPPT other than practising the exercises themselves. In other words, all you need to do is to regularly do your sit ups, standing broad jumps, chin ups and 4x10m shuttle runs, followed by a timed 2.4km run at each training session. However, there are those who will have specific weaknesses and need extra help. BA Recommended Recipe The major problem areas in IPPT seem to be the 2.4km run and chin up tests. However, I will cover all 5 stations. The recommended exercises will be generally effective for improvements to be made. Make no mistake about it, it will depend on the current state of fitness of the individual, the commitment and effort put in training and the time available to prepare for IPPT. SIT UP If you are able to sit up a few repetitions without difficulty, all you will need to do is to practise sit ups regularly and increase the number of repetitions progressively till you are able to do the required number to pass the test. If you experience problems in even doing a few, you will need to build up your abdominal strength in your training. Do crunches and leg raises. In addition, do sit-backs. It is actually a reverse of the sit up. From a sit up position, lower your upper body slowly to the halfway point and hold this position for a few moments. Most likely, vibrations in the muscles of the abdominal region will be felt with discomfort. Then let the upper body go all the way to the floor and rest for a while. Repeat the exercise several times. STANDING BROAD JUMP This test requires good muscular power of the legs. In other words, in addition to building up strength, training to develop speed in executing the jump is equally important. To be effective, plyometric or hopping exercises must be done in addition to squats or leg press exercises. Double-Leg Hops. Squat down and jump as far as possible. Immediately upon landing, jump forward again. Use quick, double-arm swings and keep the landings short. Do about 5 jumps in a row for each set, about 3-5 sets per training session. One precaution to take is to ensure that the knees are not less than 90 degrees bent in the landing position and prior to taking off. Tuck Jumps. Do no more than 5 jumps in a fast, regular rhythm, about 3-5 sets. Possibly, try bringing your knees or the front of your thighs to touch your chest. . Stand upright with feet nearly together. Then jump upwards as high as possible. CHIN-UPS This is the test that tends to give the most trouble. Often, the strength:body weight ratio is lop-sided. Individuals who are obese or with larger than normal body weight, will need to get rid of the excess weight in order to improve chin up performance. This can be achieved with aerobic exercise and proper dieting. Chin-ups must be practised regularly to achieve improvements. The prime movers in this exercise are the latissimus dorsi (commonly known as the "wings" or laterals) and biceps. The recommended weight training exercises are lats pulldown and bicep curls. The specific chin-up exercises are as prescribe below. Always begin with the most difficult one and work down to the easiest. As the bicep muscles are primarily involved in the chin up exercise, the underhand or supinated grasp (palming facing the body) is the stronger of the two handgrasps, the other being the pronated grip (palms facing away from the body). Partner-Assisted. Assume chin-up position and perform as many correct chin-ups as possible until muscle fatigue. When you cannot perform any more correct chin-ups, get a partner to assist you up until a repetition is completed. Your partner will then let go and you will lower yourself down slowly at a four-count cadence. Repeat the procedure until you are unable to hold on to the bar or lower yourself in a controlled manner. Chair or Step-Assisted. Stand on a stable stool, chair or bench and jump up until chin is above the bar. Bend your knees and lower yourself at a 4-count cadence. When the arms are fully extended, place your feet on the bench and repeat procedure until muscle failure or when you are unable to lower yourself in a controlled manner. Behind the neck. Hang on to the bar with your hands further apart than the width of your shoulders. Pull yourself upwards till the base of your neck touches the bar. Repeat the exercise until muscle failure. The Hang. Get into the chin-up starting position and hang on to the bar until it is no longer possible to continue gripping the bar. Time your hang as increasing "hanging" time is indicative of better grip strength and endurance. Inclined Chin-up. In this exercise, the chin-up is done using a low bar set at about mid-chest level. Grip the bar and slide feet under the bar with body straight, arms and body forming a right angle. The weight should rest on the heels of the feet. Execute chin-up with a straight body until fatigue. Flexed-Arm Hang. Get into the chin-up position, i.e. with chin at or above bar. Hang on for as long as you can. Time your hang to monitor progress. 4X10M SHUTTLE RUN Repetitive agility runs over short distances will help to develop your speed, agility and co-ordination. You should concentrate on your acceleration and the way you change direction. With practice, you will develop the right technique, which will help you to clock better times. The same exercises that help you to leap further in the standing broad jump will also give your legs that extra burst of speed in the shuttle run. 2.4KM RUN To prepare for your 2.4km run, you should combine steady longer distance runs with interval training. What's interval training? You run a series of shorter distances at a faster pace, take twice the time of each run to recover by walking or jogging slowly, and then start another fast run again. Do 4-6 repetitions at each session. Physiologically, interval training will build up your body's ability to clear away the lactic acid that accumulates in your muscles during vigorous exercise. This means that you can run further and faster without getting muscle aches and fatigue prematurely. This is a very effective training method as it helps to build up speed-endurance, which will enable you to sustain a faster-pace continuous run over 2.4km. If you have not been exercising regularly or have laid off exercise for a considerable length of time, I would suggest you give yourself at least 12 weeks to progressively prepare for the test.

The suggested program has 3 levels to cater to the different individual's fitness needs. Select the appropriate program (A, B or C) to help you achieve the goal you want to set for yourself but be realistic. For example, if you are aiming to run the 2.4km in 12 minutes and below, then program B will probably be the more appropriate one for you to begin with. However, if you are doubtful, start with program C. If you improve quickly or find program C too easy, you should switch to program B. This way, you will allow your body to progress according to your potential and ability. But, do it gradually. Avoid doing too much too soon. Advice for the Overweight and Obese If you are overweight, you should lose some weight before starting on this training program. Otherwise, you run the risk of injuring your joints, especially your knees and ankles. Give yourself an additional 8 to 12 weeks to lose weight. Combine dieting with low-intensity aerobic exercise such as brisk walking. Start by walking briskly for 20 to 30 minutes continuously. The aim is to build up the body's tolerance and ability to sustain continuous aerobic exercise. Progress to walk-jog when you are able to brisk walk comfortably for 30 minutes continuously. Once you are able to slow jog continuously for at least 20 minutes, you can go on to the training program proper and start with program C. Do You Need Weight Training? Generally, no. Callisthenic exercises such as those described earlier, together with regular aerobic runs, will be sufficient for you to pass IPPT. However, if you have weak arms and legs, have not been exercising for a long while or want to achieve greater results, working out in a gym is a good way to improve quickly. For example, the lats pulldown exercise using weights is particularly useful to develop the specific muscles for chin-up improvement. While working out in the gym, bear in mind that strength is developed with the use of heavier weights performed with fewer repetitions (about 6-8 repetitions). Muscular endurance, on the other hand, is achieved with lighter weights but more repetitions (about 12-15). A Lifetime Pursuit So, you have finally cleared your hurdle. What next? It is not uncommon to see individuals reverting to a sedentary lifestyle and inactivity the moment they overcome IPPT. It is like getting a huge load off one's back. But, really, all the efforts to build up your fitness would be thoroughly wasted. You will then have to start all over again the next time the IPPT comes up. On the contrary, you should continue to maintain a regular physical exercise regime for as long as you are able to. The physical and health benefits you will reap will be worth the investment. You will not only be filled with a bigger zest for life but a happier and healthier person for it. Make Fitness a lifetime pursuit and IPPT your recipe to fitness. If you have any doubts regarding your medical condition, consult a qualified doctor for advice immediately.

Itinerary for Malacca tourament 2011

Itinerary:

Friday 29th July 2011
11.30am meet at Lavender Bus Terminal # for collation of passport and collection of bus tickets (bus departs at 1.30pm), via Tuas checkpoint (attire: any home Tshirt, long pants, and jacket for coach)
12.50pm Bus departs
5.30pm Hotel check in, 10 minute's drive to tournament venue
6.00 pm Weigh-in
7.00 pm Welcoming dinner for all participants and officials
8.00 pm Referee and Team Managers meeting
8.30pm Depart for hotel
9.00pm Poomsae practice at hotel venue
10.00pm Lights out

Saturday 30th July 2011
6.45am Breakfast (attire: tournament Tshirt*)
7.15am depart hotel
8.00 am Competition Start (Poomsae)
10.00 am Opening ceremony, demonstration and Poomsae medal ceremony
10.30 am Sparring competition
1.00 pm Lunch
2.00 pm Sparring competition continue
5.00 pm Sparring medal ceremony
6.00pm depart for hotel
7.00pm Jonker walk night bazaar tour (free and easy)

Sunday 31st July 2011
7.00am Breakfast
8.00 am Free and easy in hotel
11am Dim Sum lunch
12pm Shopping!
5-7 pm Bus departs Melaka
9-11pm Reach Singapore

* tournament Tshirt will be distributed by 25th Jul

#Meeting place: Lavender Bus Terminal

Alight at Lavender MRT and head northwest on Kallang Walk towards Kallang Road. Turn right at Kallang Road, then turn left at Crawford St. Continue walking onto Lavender St, Lavender Street Bus Terminal is on your right. Singapore Casket is at opposite road.


Hotel:
Mahkota Hotel
No. 16, Jalan Syed Abdul Aziz, 75000
Melaka (West Malaysia)
Tel: (606) - 281 2828
http://www.mahkotahotel.com.my/

* 1 of 8 apartments, 1, 2 or 3 bed apartment adjorned by a hall
* Air-Conditioner in the bedroom, open air for the hall
* Water heater
* Drinking Water
* Television in the hall only
* Complimentary Breakfast
* WIFI at main lobby
* Arrange Laundry Service (need to pay on your own)
* 24 hours Reception Counter
* Jacuzzi and swimming pool
* Sauna (separate sauna rooms; female sauna room and male sauna room)
* Indoor Squash Court, Outdoor Tennis Court, Mini Golf, Table Tennis
* SPA

Competition at:
SMJK Notre Dame located at Jalan Gajah Berang.

Things to bring
~Passport
~Dobok
~Belt
~Guards (all - Shin, Forearm, Groin, Mouth, Glove, Head and Body protector)
~Towel
~Waterbottle
~Snacks
~Jacket for cold aircon at hotel room
~Plastic bags for soiled clothes
~3 change of clothes and undergarment (and socks)
~tournament Tshirt
~Ringgits (second night dinner and on-the-road snacks, soveniors)
~Singapore flag (all shapes and sizes)
~swimwear
~swimming cap

Swimming Pool - please obey the operating hours; guests are requested to wear swimwear & swimming cap. Children below 10 yrs old must be accompanied by parents or adults.


Love,

Girlene mdm

Cancelled class: September2011

3,10 Sept: National tournament - Laguna/ Zone3

13 Sept (Tues): Break after Nationals - NYP

Luv,

Girlene mdm

Class cancelled in Aug'11

9Aug (Tue) National Day - NYP

27Aug (Sat) election - Laguna / Zone 3

30Aug (Tue) Hari Raya Puasa - NYP

Luv,

Girlene mdm

Reminder to convert PoomBelt to Blackbelt for 15yrs+

This is a reminder for those who are 15 and above (by birthday month), Poom and above belt holders to convert their belt to Black.

Instructions on how to do so can be found as follows:

To all Poom belt holders who wishes to convert to Black Dan 1, please refer to this page (Form) for information on how to proceed with the conversion and pass Girlene Mdm the required documents and cash during training.
For more information please refer to this page (Information)

Payment & Form submission of Blackbelt Referee Course

Hi all who are involved in the Blackbelt Referee course, please do take note that you are required to submit the form, documents and $80 to Winnie or Girlene Mdm by 17th July Sun 9am.

Sports Wellness Programme : Post Review

Brian Sir & Girlene Mdm attended this informative talk and the following information is what Mdm noted down to share with all of us.

Exercise as prevention to musculoskeletal injuries

How common are injuries.
25% w injuries

Cause
17% Sedentary

Location?
23% knee
14% foot
10% back
6% shoulder
47% others

Things that contribute to injuries
-poor posture , static , dynamic
-muscle imbalance
-cardiovascular fitness
-poor eqpt, high heels


Balance posture
-allows wt of body to b evenly distributed thru it's joint
-each component of the body functions efficiency

Shoulder hip knee ankle joints vertically aligned with gravity line
Pelvis in neutral

creates abnormal loading forces on the joints, soft tissues, muscles
Overuse or overloading

In order to function optimally, the muscular system needs to have
-strength
-endurance
-flexibility
-coordination
-synergy

Cardiovascular fitness
- efficiency of delivering oxygen to heart

poor bal-> daily exercise-> abnormal loading n stress -> compensation -> joint n tissue strain-> pain -> poor bal

Chronic pain
Pain-> disuse -> decondition

Q&A
1. Why youngsters collapse after running
- generally exercise reduce heart attack risk, bcos after exercise, blood vessel unclogged
- health risk vs expose risk
- there is a special group of <35yrs who had genetic problem, thick heart. This group should not expose themselves at all.

2. Vitrases glucosamine
500mg x3
6months
Then rest 3 months "drug holiday"

3. Bone spur at the hip, how did it occur
Unlikely to occur at young age, so is probably of the impact, thigh bone hit the hip, can try physio, modify exercise to stop the trigger,
Surgery can at most recover 90% for youngster. But definitely not back to norm.
Bone structure posture can play a part. Over a period of time it can create pain, can it have other problem, other muscles problem could also help to give optimal movement.
Recurrence can b possible, unless u change your lifestyle.
”

Sports Wellness Programme

Contact Winnie at winnie_soo@hotmail.com or 92278823 latest by 7 July if interested. Registration is free but there are limited spaces.

Love, Winnie

Grading: 17 Jul 2011 9am Centralised Colour Belt Grading

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mock Grading
Date: 16 Jul 2011(Sat)
Time: 7.30pm
Venue: Tampines St 11
Bus No: 8 17 18 28 34 39 59 518 / Tampines MRT
Attire: Club Jersey & TKD pants
~ on 15 Jul (Fri), 16 Jul (Sat) trainings (No need to wear full dobok on the final training before grading)
~ on the way to Sports Hall before changing into full dobok
~ on the way home after grading
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Actual Grading
**************
Date: 17 Jul 2011(Sun)
Time: 9am (junior belts will be able to leave for home even earlier)
We will conduct warm-up & run-through of the pattern before the grading.
Venue: Toa Payoh Sports Sports Hall
Meet: Toa Payoh Outdoor Stadium entrance





















Nearest MRT: Toa Payoh MRT
Parking: Very limited (pls park at HDB Hub 50cents per entry)
Attire: Plain white T-shirt for the ladies
Info on grading syllbus

More info: STF website




Attire: Plain white T-shirt for the ladies, full dobok for all

Wef from Jan 07, all ladies are required to wear plain white T-shirt beneath the dobok. Failing which, STF may stop the ladies from taking part of the grading.

(Wearing of Club Jersey is highly encouraged to ensure that students, especially young kids, will be easily identified if lost during transit, as there will be a lot of movement to shift from one location to another. And, to ensure that the uniform will be kept clean on the grading day.)

Green belters & above are reminded to bring their shin, forearm, & groin guards to the grading.

For brown belters, you will be sent for grading provided that you have mastered all 4 patterns by 9 Jul 2011.

Poom/Black, you are highly encouraged to attend this grading as your assistance to ZEN TKD is required for the grading to go on smoothly. Please bring along your personal shin, forearm and groin guards.

Attendance/Eligibilty for Grading
(No grading for those who couldnt meet 75% attendance)

Last payment date for Grading Fees: 4 Jun 2011
If you have yet to pay Jul2011 grading fees by then, it would be $40 if you still wish to be graded.
Jul-Sep 2011 training fees and Jul'11 grading fees are due 4 Jun 2011.

Love,
Girlene mdm

National Poomsae 2011 - Bout list arrangement

Dear Zenders,
Participants in National Poomsae 2011, please take note of your bout and timing for the competition. You will be required to report 1 hour before your estimated call time to Girlene Mdm. More information can be found below.

poomshttps://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGhpDjESESQi6hTJ9NSNOYtMC4lZg_ACAJWqa-MAy7pWASZw1kQ4hapqW2I4JMdX7GhPQ_Ca-oX2SGI7p7Ogz9_Ai0V160EPk8AOHwfKPLjwTHlypxIiATOv6tfqL-jmi-LHn-CH8kUKRN/s1600/Picture1.pngae, tournament 2011

Love,
Winnie

TTSC Melaka Tournament - outstanding info

Please look through this list to see if you are listed with outstanding information, please furnish by 24Jun.

John Lam - copy of passport

Please procced to pay Girlene mdm or Winnie Soo the following amount (insist on a receipt), starting from Saturday, 18 Jun and latest by 26Jun.
Peh Chun Zhiang $370
Tan Lee Fong $405
Justin Peh $265
Jet Peh $160
Chai Song Lim $310
Kua Ee Feng $300 (paid)
Grace Soh Wan Ting $185
Lim Jun Jie $235
Sim Jian Xiang, Eric $265 (paid-Winnie)
Lai Qiuling $225
Cheiw Su Kheng $255
Ong Hui Ru $300
Cha Shi Ya $235
Lam Guo Wei $235
Chua Siang Ern $235
Ho Jun Yuen Ryan $235
Lee Xinqian, Marcus $185
Winnie $185
Rayner $185 (paid)

Sean Michael Andriesz $630(paid-Cheque)
Ryan David Andriesz

Pierre Russell Ho Jun $455(paid)
Ho Ka-Jin Ivor

Ching I Ting $520 (paid-Cheque)
Garry Ching Wai Yu

Muthurajan Karthikeya Sankar Sree Ranjane $890
INGERSAL GUGAPRIYA
MUTHURAJAN KARTHIKEYASANKAR
KARTHIKEYASANKAR SREPADMASHINY

Wan Kah Wor, Marcus $710
Hia Sok Khim
Wan Thung Tat Dennis

Sun LiXing $425


The above includes (where applicable) :
S$80 to S$100 Hotel (2 nights)
S$30 First night dinner + Lunch during Tournament day
S$15 Travel insurance
S$20 Tshirt
S$05 Martial Arts insurance
S$10 Souvenir for competitor
S$70 Transport SIN-Melaka-SIN, Melaka bus port-Hotel-Tournament arena-Hotel-Melaka bus port
S$35 to S$100 Tournament fee


You may check out the hotel at http://www.mahkotahotel.com.my/

As per last year, the above is based on estimated exchange rate, if there is any balance, we will refund you accordingly. FYI, we refunded about S$80/pax last year.

Mode of payment :
I have to pay for the hotel and SIN-Melaka-SIN bus by 28 Jun.
As such, please arrange to pass me the $ listed above before 26 Jun.

Preferred mode: Cheque payable to "Tan Lee Fong" (mail to: 804 #05-51 Tampines Ave 4 SE520804) or
bank transfer to POSB savings 049 343 078. Please sms me your bank account # and amount transferred to my hp 91833965 immediately after you transfer.


If you did not see your name above, and wishes to join, please inform Brian Sir immediately.



Love,
Girlene mdm

Poomsae Coach Course - I Lok

Ching I Lok, Zone 3, has passed her Poomsae Coach Course on 11 Jun. Well done!

Love,
Girlene mdm

Singapore Youth Olympics Festival (SYOF) 13-14 Aug 2011

Community Sports Competition in conjunction with Singapore Youth Olympic Festival (13 to 21 August 2011)

Singapore Sports Council and People’s Association jointly organised the Community Sports Competition (CSC) from 13 to 21 August 2011 to foster stronger community bonding for participants aged 17 years and above. Concurrently, there will be an inaugural Singapore Youth Olympic Festival (SYOF) held in celebration of the first anniversary of the YOG to cater for participants of age 13 to 16 years.

There will be team and individual sports to be played in 3 age categories for all enthusiasts (Youth: 13-16 years old, Open: 17 years & above and Masters: 40 years & above). A total of 7 sports including Taekwondo which will be played at Singapore Expo.

For details, please download the event brochure containing information of the events and registration form from www.singaporesports.sg.

http://www.singaporesports.sg/Portals/0/images/homeNew/A3%20BROCHURE%20FA%20copy.pdf

TKD dates: 13 & 14 Aug 2011, Sat, Sun
Competition: Kyorugri (Sparring)
Venue: Singapore Expo
Eligibilty: Red belts and above (based on April 2011 grading or earlier)
Categories:
(1) Junior 12 & 13 years old (YOB: 1998, 1999)
(2) 14-16 years old (YOB: 1995-97)
*Selection: Each affiliate is allowed to field in only one player per weight category per division.
Forms: click here for the form
Fees: S$10
Deadline: 25 Jun 2011 (colour photograph, form & $ to Winnie Soo or Girlene mdm)

*In the event we have more than 1 player submitted for any category, Brian Sir will choose based on (1) attendance (2) selection based on kyorugi trial (3) earliest submission

STF website

Love,
Girlene mdm

News: About life

Read up (in Chinese) how to be a better person...

https://picasaweb.google.com/zentkd/NewspapersCutting?authkey=Gv1sRgCJKZsvHh3aGz8gE&feat=directlink

-Brian Sir

Class Cancelled in June 2011

14Jun (Tue) Camp - NYP

17Jun (Fri) Camp - NYP

25Jun (Sat) National Poomsae - Laguna, Zone 3

Luv,

Girlene mdm

Competition Match : “The Mall-True Visions International Taekwondo
Championships 2011 by RDC”
Organizer : RDC National Taekwondo Club Member
14/1 Moo 13 Sihaburanukij Road, Soi 10, Minburi,
Bangkok 10510 Thailand
Tel: +66 81 5535660, +66 81 8370285, +66 89 812 4303
Fax: +66 2 9188743
Dates : July 9th – 10th, 2011
Venue : MCC Hall the Mall Bangkapi, Bangkok, Thailand

Types of Competition:
A. Kyorugi (6 Divisions)
1) Junior Male & Female under 6 years (not over year 2005)
2) Junior Male & Female under 8 years (not over year 2003)
3) Junior Male & Female 9 – 10 years (2002 – 2001)
4) Junior Male & Female 11 – 12 years (2000 - 1999)
5) Junior Male & Female 13 – 14 years (1998 – 1997)
6) Junior Male & Female 15 – 17 years (1996 – 1994)
7) Senior Male & Female (Normal Weight categories)


B. Individual Poomsae (5 divisions)
1) Junior Male & Female under 10 years (not over year 2001)
2) Junior Male & Female 11 – 12 years (2000 - 1999)
3) Junior Male & Female 13 – 14 years (1998 – 1997)
4) Junior Male & Female 15 – 17 years (1996 – 1994)
5) Senior Male & Female (Black Belt only)


Weight Divisions
A. Kyorugi
1. Junior Male & Female - age under 6 years (Amateur & Professional) not over 2005
Type A Not exceeding 18 kg.
Type B Over 18 kg & Not exceeding 20 kg
Type C Over 20 kg & Not exceeding 22 kg
Type D Over 22 kg & Not exceeding 24 kg
Type E Over 24 kg & Not exceeding 27 kg
Type F Over 27 kg & Not exceeding 30 kg
Type F Over 30 kg & Not exceeding 34 kg
Type H Over 34 kg

2. Junior Male & Female - age under 8 years (Amateur & Professional) not over 2003
Type A Not exceeding 20 kg.
Type B Over 20 kg & Not exceeding 22 kg
Type C Over 22 kg & Not exceeding 24 kg
Type D Over 24 kg & Not exceeding 27 kg
Type E Over 27 kg & Not exceeding 30 kg
Type F Over 30 kg & Not exceeding 34 kg
Type F Over 34 kg & Not exceeding 38 kg
Type H Over 38 kg

3. Junior Male & Female 9 – 10 years (2002 – 2001)
Type A Not exceeding 23 kg.
Type B Over 23 kg & Not exceeding 25 kg
Type C Over 25 kg & Not exceeding 27 kg
Type D Over 27 kg & Not exceeding 29 kg
Type E Over 29 kg & Not exceeding 32 kg
Type F Over 32 kg & Not exceeding 36 kg
Type F Over 36 kg & Not exceeding 40 kg
Type H Over 40 kg

4. Junior Male & Female 11 – 12 years (2000 - 1999)
Type A Not exceeding 30 kg.
Type B Over 30 kg & Not exceeding 33 kg
Type C Over 33 kg & Not exceeding 36 kg
Type D Over 36 kg & Not exceeding 39 kg
Type E Over 39 kg & Not exceeding 43 kg
Type F Over 43 kg & Not exceeding 47 kg
Type F Over 47 kg & Not exceeding 51 kg
Type H Over 51 kg

5. Junior Male & Female 13 – 14 years (1998 – 1997)
Type A Not exceeding 38 kg.
Type B Over 38 kg & Not exceeding 41 kg
Type C Over 41 kg & Not exceeding 44 kg
Type D Over 44 kg & Not exceeding 47 kg
Type E Over 47 kg & Not exceeding 50 kg
Type F Over 50 kg & Not exceeding 53 kg
Type F Over 53 kg & Not exceeding 56 kg
Type H Over 56 kg & Not exceeding 59 kg
Type I Over 59 kg & Not exceeding 62 kg
Type J Over 62 kg






6. Junior 15 – 17 years (1996 – 1994)
Weight category
Fin
Fly

Bantam

Feather

Light

Welter

Light Middle

Middle

Light Heavy

Heavy Male division
Not exceeding 45kg
Over 45 kg &
Not exceeding 48 kg
Over 48 kg &
Not exceeding 51 kg
Over 51 kg &
Not exceeding 55 kg
Over 55 kg &
Not exceeding 59 kg
Over 59 kg &
Not exceeding 63 kg
Over 63 kg &
Not exceeding 68 kg
Over 68 kg &
Not exceeding 73 kg
Over 73 kg &
Not exceeding 78 kg
Over 78 kg Female division
Not exceeding 42 kg
Over 42 kg &
Not exceeding 44 kg
Over 44 kg &
Not exceeding 46 kg
Over 46 kg &
Not exceeding 49 kg
Over 49 kg &
Not exceeding 52 kg
Over 52 kg &
Not exceeding 55 kg
Over 55 kg &
Not exceeding 59 kg
Over 59 kg &
Not exceeding 63 kg
Over 63 kg &
Not exceeding 68 kg
Over 68 kg
7. Senior (Male & Female)
Weight category
Fin
Fly

Bantam

Feather

Light

Welter

Middle

Heavy Male division
Not exceeding 54kg
Over 54 kg &
Not exceeding 58 kg
Over 58 kg &
Not exceeding 63 kg
Over 63 kg &
Not exceeding 68 kg
Over 68 kg &
Not exceeding 74 kg
Over 74 kg &
Not exceeding 80 kg
Over 80 kg &
Not exceeding 87 kg
Over 87 kg Female division
Not exceeding 46 kg
Over 46 kg &
Not exceeding 49 kg
Over 49 kg &
Not exceeding 53 kg
Over 53 kg &
Not exceeding 57 kg
Over 57 kg &
Not exceeding 62 kg
Over 62 kg &
Not exceeding 67 kg
Over 67 kg &
Not exceeding 73 kg
Over 73 kg


A. Individual Poomsae

Individual Poomsae are divided and required as follows: age, Dan, etc.
Age Belt 1st Compulsory Poomsae 2nd Compulsory Poomsae
Junior (under 10 years) Green Pattern 2 Pattern 3
Junior (11 – 12 years) Green Pattern 2 Pattern 3
Junior (13 – 14 years) Green Pattern 2 Pattern 3
Junior (15 – 17 years) Green Pattern 2 Pattern 3
Junior (under 10 years) Blue Pattern 4 Pattern 5
Junior (11 – 12 years) Blue Pattern 4 Pattern 5
Junior (13 – 14 years) Blue Pattern 4 Pattern 5
Junior (15 – 17 years) Blue Pattern 4 Pattern 5
Junior (under 10 years) Brown Pattern 6 Pattern 7
Junior (11 – 12 years) Brown Pattern 6 Pattern 7
Junior (13 – 14 years) Brown Pattern 6 Pattern 7
Junior (15 – 17 years) Brown Pattern 6 Pattern 7
Junior (under 10 years) Red Pattern 7 Pattern 8
Junior (11 – 12 years) Red Pattern 7 Pattern 8
Junior (13 – 14 years) Red Pattern 7 Pattern 8
Junior (15 – 17 years) Red Pattern 7 Pattern 8
Junior (under 10 years) Black Koryo, Keumgang Koryo, Keumgang
Junior (11 – 12 years) Black Koryo, Keumgang Koryo, Keumgang
Junior (13 – 14 years) Black Koryo, Keumgang Koryo, Keumgang
Junior (15 – 17 years) Black Koryo, Keumgang Koryo, Keumgang
Senior Black Koryo, Keumgang Koryo, Keumgang


Qualifications of Contestants
1. Team: Male or female only (NA)
2. All nationality are welcome
3. Holder of Taekwondo Poom, Dan certificate issued by WTF or Kukkiwon over yellow belt. A copy of Dan certificate shall be enclosed when registration for the accreditation otherwise contestants will not be allowed to Participate.
4. One recommended by the National Taekwondo Association / Institution / University / Club member / school.
5. No contestant is allowed to participate in more than one (1) weight category in Kyorugi.
6. One contestant is allowed to participate in Kyorugi, Individual Poomsae, and Team Poomsae
7. The Organizing Committee has entirely right to reject any applicant who disqualified.
8. 1” 2 photos (photos will be use for AD Cards on 8th July, 2011)



Rules of Competition : WTF Competition Rules
Method of Competition: Single Elimination Tournament System
Competition Area
 Six (6) Competition floors are set with dimension of 8 x 8 m each
Referee
 4 Judges, 1 Referee Scoring System
Duration of Contest
1) Junior Divisions (age under 6 years, 8 years, 9-10 years, 11-12 years, 13-14 years)
The duration of the contest shall be three (3) rounds of one (1) minute each, with
30 second rest period between rounds.
In case of a tie score after the completion of the 3rd round, a 4th round of 1 minute will be conducted as the sudden death overtime round, after a thirty second rest period following the 3rd round.
2) Junior Divisions (14-17 years and Senior)
The duration of the contest shall be three (3) rounds of one minute and thirty second (1.30) each, with forty second rest period between rounds.
In case of a tie score after the completion of the 3rd round, a 4th round of 1.30 minute will be conducted as the sudden death overtime round, after a 40 second rest period following the 3rd round.
3) Two (2) bronze medals will be awarded for the third prize (Kyorugi)
4) Call for contestants
4.1 Contestants need to wait at the waiting area 15 minutes before the start of competition.
4.2 Three (3) minutes prior to the scheduled start of the contest, the names of the contestants’ shall be announced three times at one-minute intervals. Any contestant who fails to appear in the Contest Area within one minute after the scheduled start of the competition shall be regarded as having withdrawn from and forfeited the match.
*Any change of rules and regulations would be announced in the Head of Team Meeting Day.

Poomsae Competition Rules
1.1 Seven (7) referees would cut off the maximum score and minimum score, and then get the score from the average of the rest five (5) referees.
1.2 The top three (3) highest score in the 1st round shall perform the semi-final and final round.
1.3 Patterns requirement are mentioned in individual and team Poomsae table above.
1.4 Competition uniform should be recognized by WTF.
Contestant Uniform and Protective Equipment:
1) The contestant must wear the trunk protector, head protector, groin guard, forearm guards, shin guards, gloves and a mouthpiece before entering the contest area. We kindly advise you that each contestant has to bring her/his own personal protective equipments (gloves, shin and forearm guards, and groin guards).
2) The groin guard, forearm guards and shin guards shall be worn beneath the Taekwondo uniform. The contestant shall bring this WTF-approved protective equipment, as well as gloves and the mouthpiece, for his/her personal use. Wearing any item on the head other than the head protector shall not be permitted.
Any additional equipment that brought by contestant (knee guard, elbow guard) must be checked at the inspection desk prior to entering the contest area, any contestant wearing unapproved protective equipment will not be permitted to compete.

Awards Presentation (Kyorugi)
(Individual)
1st prize gold medal certificate
2nd prize silver medal certificate
3rd prizes (2) bronze medals certificate

Trophies
1) Two(2) Best Male Player Not over 6 years
2) Two(2) Best Female Player Not over 6 years
3) Two(2) Best Male Player Not over 8 years
4) Two(2) Best Female Player Not over 8 years
5) Two(2) Best Male Player 9-10 years
6) Two(2) Best Female Player 9-10 years
7) Two(2) Best Male Player 11-12 years
8) Two(2) Best Female Player 11-12 years
9) Two(2) Best Male Player 13-14 years
10) Two(2) Best Female Player 13-14 years
11) Best Male Player 15-17 years
12) Best Female Player 15-17 years
13) Best Senior Player (Male)
14) Best Senior Player (Female)
15) Best Score Senior Team (Male)
16) Best Score Senior Team (Female)
Awards Presentation (Poomsae)
(Individual)
1st prize gold medal certificate
2nd prize silver medal certificate
3rd prizes (2) bronze medals certificate

Trophies
1) Best Male Player
2) Best Female Player
3) Best Team Player (Male & Female)
4) Best Team Player (Mix Divisions)
5) Best Team Poomsae

Special Trophies
1) Best Coach (Kyorugi)
2) Best Coach (Poomsae)

Closing Date for Entries:
1. All official entry forms must reach the Organizing Committee by Jun 15th, 2011 latest. Entries received after the deadline will not be entertained. Strict compliance with this ruling is hereby requested.


Terms and Conditions of Participation:
1. Roundtrip airfares and accommodation charges of room and board shall be borne by the participating National associations / Club / Institute.
2. Entry fee
• Kyorugi -- 450 Baht / 13 USD per participant
• Individual Poomsae – 400 Baht / 12 USD per participant
• Team Poomsae (Male & Female) – 500 Baht / 15 USD per participant
• Team Poomsae (Mix) – 600 Baht / 18 USD per participant

Weigh - In
a) Weigh-in of the contestants shall be completed one day before their scheduled competition day.
b) During the weigh-in, male contestants shall wear underpants and female contestants shall wear underpants and brassieres. However, contestants may weigh-in in the nude if they to do so.
c) Female contestant is allowed 0.3 kg. over weight.
d) Weigh-in shall be made once, however, one more weigh-in is granted within the time limit to the contestant who did not qualify the first time.




Competition Schedule
• July 8th , 2011
Head of Team Meeting 01.00 pm – 03.00 pm
Weigh-in Kyorugi 05.00 pm – 08.00 pm
1) Junior Male & Female under 6 years (not over year 2005)
2) Junior Male & Female under 8 years (not over year 2003)
3) Junior Male & Female 9 – 10 years (2002 – 2001)
4) Junior Male & Female 11 – 12 years (2000 - 1999)
5) Junior Male & Female 13-14 years (1998-1997)
• July 9th, 2011
Competition start 08.00 am
Junior Male & Female under 6 – 14 years
Weigh-in Kyorugi 03.30 pm – 05.30 pm
1. Junior Male & Female 15-17 years (1996-1994)
2. Senior Male & Female
• July 10th, 2011
Competition start 08.00 am
1. Junior Male & Female 15-17 years (1996-1994)
2. Senior Male & Female
3. Individual and Team Poomsae Competition








Love,Girlene mdm

Courses / Seminars : National Poomsae Referees’ Course 18, 19, 20 Jun 2011

Sat 18 Jun 2011 5pm-10pm
Sun 19 Jun 2011 5.30pm-9.30pm
Mon 20 June 2011 7.30pm onwards
STF National Training Centre
Block 80 Lorong Limau
#04-191 Singapore 800032

Cert:
All successful candidates will be awarded Class 3 (Provisional) Referee Certification.

Eligibility :
Poomsae Coach Certification

Fee :
On or before Sat 11 Jun 2011 - $80.00
After 11 Jun / On the spot registration - $100.00


All clubs to have sufficient poomsae referees to support their plan to participate in the National Poomsae Championships scheduled to be held on 25 and 26 June 2011 at Yio Chu Kang Sports Hall as all participating teams must be represented by a poomsae referee each.

Fill up the registration form and pass to Girlene mdm or Winnie by 11Jun

Love,
Girlene mdm

NCAP Technical Level 1 Course 2011

There is a plan to conduct NCAP Technical Level 1 Course in Oct 2011.

More details: http://www.stf.sg/modules/events/index.php?action=View&event_id=0000000388

Those who are interested, please submit the form (no payment yet) to Girlene mdm or Winnie Soo.

Love,
Girlene mdm