Physical Recreation Section ENG
Physical Recreation Section ENG
Aim
To encourage participation in physical recreation activities and
improvement of performance.
The Principles
This Section offers a wide range of programmes in the belief that:
General Conditions
1. Introduction
Participants should choose an activity, have their standard on
starting assessed and through regular training, improve their
personal standard and performance. Emphasis should be placed
on both participation and improvement.
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3. Scores required
This Section makes use of a point scoring system which enables
the physically less gifted to qualify as well as the natural athlete
or games player.
Bronze - 24 points
Silver - 30 points
Gold - 36 points
4. Establishing a goal
Before undertaking a chosen activity, the participant should set
a goal to try to reach during the training period. A plan must be
submitted before starting. The plan should include the goal of
improving personal standards and the proposed timetable and
activities.
5. Training
This section requires participants to have a reasonable degree
of training in participating the activities, thus leading to
improved performance.
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Points are awarded for training on the basis of 1 point for each
half hourly session (or 2 points for each hourly session) outside
curriculum timetable or works time. Not more than 2 points
may be counted per week or 4 points per alternate weekend.
6. Improvement
Improvement of overall performance is essential in order to
qualify, though no points are awarded for this aspect.
Participation without improvement does not qualify for this
Section.
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level of participation.
v. Fitness - Improvement of physical fitness specific to the
activity.
vi. Knowledge of rules - Appropriate to the level of activity
at which the participant is involved.
vii Appreciation of hazards and knowledge of safety
. precautions - Safety Rules and/or Regulations and
appreciation of dangers inherent in the activity.
7. Attainment of standards
This method of scoring is only applicable to Group 2 and 3
activities only. The score system is on the basis of the tables
given later in this chapter.
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9. Safety Guidelines
a. Warm Up and Cool Down Sessions
Warm up and cool down periods are essential for all physical
activity sessions. These should include static stretch
exercises for all the main muscle groups and some cardio
vascular work. The cooling down period should involve
similar exercises gradually reducing the level of activity and
allowing the muscles to return to their normal resting
length.
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Name of Activity
1. Archery
2. Artistic Cycling
3. Athletic
4. Aviation
5. Badminton
6. Baseball
7. Basketball
8. Billiards and Snooker
9. Bodybuilding
10. Boxing
11. Canoeing
12. Cheering Squad
13. Chinese Martial Arts
14. Cricket
15. Cycling
16. Dance
17. Darts
18. Dragon Boat Racing
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19. Fencing
20. Football
21. Gateball
22. Gliding
23. Golf
24. Gymnastic
25. HADO (AR Dodgeball)
26. Handball
27. Hockey
28. Horse-riding
29. Ice Hockey
30. Judo
31. Karate
32. Karting
33. Kendo
34. Kinball
35. Lawn Bowls
36. Motor Sports
37. Netball
38. Orienteering
39. Parachute
40. Physical Achievement
41. Physical Fitness
42. Rifle
43. Rock Climbing
44. Roller Skating
45. Rowing
46. Row on Board
47. Rugby Football
48. Scuba Diving
49. Shooting
50. Shuttlecock
51. Skating
52. Skiing
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53. Softball
54. Sports Climbing
55. Squash
56. Swimming
57. Table Tennis
58. Taekwondo
59. Tennis
60. Tenpin Bowling
61. Triathlon
62. Ultimate/ Flying Disc
63. Underwater Swimming
64. Volleyball
65. War Game
66. Waterskiing
67. Weightlifting & Powerlifting
68. Windsurfing
69. Yachting
70. Yoga
Group 1 (Participation)
1. Conditions
a. Participants may select an activity as listed above.
b. There is a minimum requirement of 6 training hours. Points
are awarded on the basis of 1 point for each half hourly
session (or 2 points for each hourly session). Not more than
2 points may be counted per week or 4 points per alternate
weekend.
c. After 6 training hours, participants should further participate
in the activities for a stipulated period:
i. Run
Scores 1 2 3 4 5 6 7 8 9 10
Events
100 secs M 15.8 15.0 14.3 13.7 13.2 12.8 12.5 12.3 12.1 12.0
meters W 17.0 16.2 15.5 14.9 14.4 14.0 13.7 13.5 13.3 13.2
200 secs M 35 33 31 29 28 27 26.5 26 25.5 25
meters W 38 36 34 32 31 30 29.5 29 28.5 28
400 secs M 76 73 70 67 64 62 60 59 58 57
meters W 83 80 77 74 71 69 67 66 65 64
800 mins M 3.20 3.10 3.00 2.50 2.40 2.35 2.30 2.25 2.20 2.15
meters & secs. W 3.40 3.30 3.20 3.10 3.00 2.50 2.45 2.40 2.35 2.30
1500 mins M 6.15 6.00 5.45 5.30 5.20 5.10 5.00 4.50 4.45 4.40
meters & secs. W 7.00 6.45 6.30 6.18 6.05 5.55 5.45 5.35 5.30 5.25
ii. Jump
Scores 1 2 3 4 5 6 7 8 9 10
Events
High meters M 1.06 1.14 1.22 1.30 1.38 1.46 1.52 1.58 1.62 1.66
Jump W 0.93 1.01 1.08 1.15 1.21 1.27 1.32 1.37 1.41 1.44
Long meters M 3.40 3.80 4.15 4.45 4.70 4.90 5.05 5.20 5.30 5.40
Jump W 3.00 3.35 3.65 3.90 4.10 4.25 4.40 4.50 4.60 4.65
Triple
meters M 7.60 8.40 9.10 9.70 10.20 10.60 10.90 11.10 11.30 11.5
Jump
Pole
meters M 1.60 1.75 1.90 2.05 2.20 2.30 2.40 2.50 2.55 2.60
Vault
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iii. Throw
Scores 1 2 3 4 5 6 7 8 9 10
Events
Shot meters M 5.6 6.4 7.2 7.9 8.6 9.2 9.8 10.3 10.7 11.0
W 4.30 5.1 5.8 6.4 6.9 7.4 7.9 8.3 8.6 8.8
Discus meters M 15 18 21 23.5 26 28 29.5 31 32 33
W 11.5 14.0 16.5 18.5 20.5 22 23.5 24.5 25.5 26.0
Javelin meters M 15 18 21 23.5 26 28 30 31.5 33 34
W 11.5 14.0 16.5 18.5 20.5 22 23.5 24.5 25.5 26.0
Cricket/ meters M 34 39 44 48 52 55 58 61 63 65
Rounders W 28 33 37 41 44 47 49 51 52 53
Ball
B. Swimming
Scores 1 2 3 4 5 6 7 8 9 10
Stroke
25 meters secs. M 30 29 28 27 26 25 24 23 22 21
back W 35 34 33 32 31 30 29 28 27 26
stroke
(without a
dive)
25 meters secs. M 32 31 30 29 28 27 26 25 24 23
breast W 38 37 36 35 34 33 32 31 30 29
stroke
25 meters secs. M 27 26 25 24 23 22 21 20 19 18
front W 32 31 30 29 28 27 26 25 24 23
crawl
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C. Physical Achievement
All the events may be undertaken either outdoors or indoors
(e.g. gymnasium or club hall). The only equipment needed is a
basketball or football, a chair or similar item, gym mat, markers,
tape measure and a watch.
Undertake all seven events and select six to count. And the
event of Run is compulsory. At least one point must be scored
in each of the six events counted. The maximum score in any
event is five points. A reasonable rest is to be allowed between
each event. The score tables can be found at the end of this
section.
Run (Compulsory)
Twenty laps of a rectangular circuit 12 meters by 8 meters, each
corner marked by a small object. The score is determined by
the time in which this exercise is completed.
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Speed Test
Run ten times between two lines marked on the ground or floor
9 meters apart. The score is determined by the time in which
this exercise is completed.
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Bailey Bridge
Start in the front support position (body in straight line
supported by hands and toes only) with shoulders near to and
facing a chair, stool or box on which a small object should rest
(e.g. bean bag, duster, 5 cm. cube of wood). The seat of the
chair should be approximately 45 cm. from the floor. Take the
object from the chair seat with one hand, place it on the floor,
pick up the object with the other hand and replace it on the
chair. Continue cycle. Count the number of times the object is
successfully placed on the chair in thirty seconds.
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Push up
Hand/foot version: Lie face down on the floor, hands under
shoulders, palms flat on the floor. Straighten arms, without
locking, to lift body, leaving only palms and toes on floor. Bend
elbows until they remain 90 degrees or return to starting
position. Repeat push-up. Scoring ceases if the body sags. The
score is the number of push-ups completed in one minute.
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Or:
Hand/knee moderated version: Lie face down on the floor,
hands under shoulders, palms flat on the floor with lower legs
bent upwards from the knees. Straighten arms, without locking,
to lift body, leaving only the palms and knees on floor, so that
knees, hips and shoulders are in a straight line. This straight line
should be maintained and the hands should not be allowed to
move back towards the knees. Bend elbows until they remain
90 degrees or return to starting position. Repeat push-up. The
score is the number of push-ups completed in one minute.
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Scoring–Males
Scores
Test 1 2 3 4 5
Run Time (mins. & 4.30 4.05 3.40 3.20 3.10
secs.)
Speed Test Times (secs.) 28 26 25 24 23
Ball Speed Bounce No. of catches 30 35 40 45 50
in 30 secs.
Trunk Curl Test No. in 1 min. 20 28 34 40 45
Bailey Bridge No. in 30 secs. 12 17 19 21 22
Push up -
(hand/foot version) No. in 1 min. 15 23 27 34 50
(hand/knee
No. in 1 min. 25 37 44 58 68
moderated version)
Single Led Squat Thrust No. in 30 secs. 40 60 70 76 82
Scoring – Females
Scores
Test 1 2 3 4 5
Run Time (mins. & 5:00 4:35 4:10 3:50 3:40
secs.)
Speed Test Times (secs.) 32 28 27 26 25
Ball Speed Bounce No. of catches 20 26 32 36 38
in 30 secs.
Trunk Curl Test No. in 1 min. 10 20 28 32 36
Bailey Bridge No. in 30 secs. 12 16 18 20 22
Push up -
(hand/foot version) No. in 1 min. 8 14 18 24 30
(hand/knee moderated
No. in 1 min. 14 24 28 40 45
version)
Single Led Squat Thrust No. in 30 secs. 35 50 65 72 80
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(Please refer to the following website for the full list of NSAs
under Sports Federations & Olympic Committee of Hong Kong,
China: http://www.hkolympic.org/national_sport.php )
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- Example:
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