Team A2 had a dinner celebration at Cafe Windsor in Windsor Hotel to commemorate our maiden achievements in the competitions that were held earlier this year. Even though we did not win much medals, personal bests were made. Besides this, new members to the team were also introduced to everyone.
We would like to welcome Phua Chen Fei, Alvin Tan, Huang Guang En, Stella Lim, Kwok Mei Hui, Eng Hui Juan to Team A2.
Members present: Lee Sheng Wei, Wee Hong Ri, Wee Hong Yu, Alvin Tan, Huang Guang En, Joel Toh, Kira Wong, Seah Xiang Yu, Cham Jie Min, Chin Xun Kai, Kwok Mei Yun, Kwok Mei Hui, Eng Hui Zhen, Eng Hui Juan, Jocelyn Tan, Sandy Teo, Stella Lim, Vanessa Chung, Wong Xin Zhi.
Members absent with apologies: Leonard Ng, Eugene Chin, Matthew Ong, Koh Wei Jin, Andy Wee, Dickson Ng, Daniel Yeung, Phua Chen Fei, Phua Zheng Yi.
I have uploaded 3 documents which were written by 3 of our members which detailed our experiences at our maiden outings on lifesaving competitions 2009.
Team A2 @ RP 2009
Team A2 @ NUS 2009
Team A2 @ NLSC 2009
I have also uploaded a document which details our personal achievements.
Team A2 Achievements 2009
Pictures taken at the dinner would be uploaded shortly.
Monday, 16 November 2009
Tuesday, 13 October 2009
New Lifesaving Classes in November 2009
Dear all,
1) Lifesaving 123 class will commence on November 4th 2009 Wednesday 6pm - 7.30pm.
2) BM & CPR class will commence on November 7th 2009 Saturday 7.30pm - 9pm.
3) AM & Snr Resus class will commence on November 5th 2009 Thursday 7.30pm - 9pm.
Venue: Tampines Swimming Complex
1) Lifesaving 123 class will commence on November 4th 2009 Wednesday 6pm - 7.30pm.
2) BM & CPR class will commence on November 7th 2009 Saturday 7.30pm - 9pm.
3) AM & Snr Resus class will commence on November 5th 2009 Thursday 7.30pm - 9pm.
Venue: Tampines Swimming Complex
Monday, 12 October 2009
Thai Commercials
Funny Thai Commercials.
Peppermint Field Gel
KFC Commercial
Funny Coffee Commercial 1
Funny Coffee Commercial 2
Funny Coffee Commercial 3
Wall Ceiling
Don't need to understand what they are saying. Just picture it. The laughs might or might not come. (Depends on whether you get it or not...)
Peppermint Field Gel
KFC Commercial
Funny Coffee Commercial 1
Funny Coffee Commercial 2
Funny Coffee Commercial 3
Wall Ceiling
Don't need to understand what they are saying. Just picture it. The laughs might or might not come. (Depends on whether you get it or not...)
Wednesday, 30 September 2009
How your body position changes muscles activity?
Extracted from exercise.com
* Leg extensions: Rotating the legs in different directions can target different areas of the quadriceps. With the toes pointed in, you'll activate more vastus lateralis and vastus medialis (muscles in the outer and mid thigh) while rotating the toes out increases activity in the rectus femoris (mid-thigh).
* Squats: Pointing the toes out or in doesn't effect quadriceps activity, but a wide stance can elicit greater activity in the inner thigh (adductor longus) and glutes. During deeper squats, the glutes become more active.
* Lat pulldowns and seated rows: While many experts and exercisers alike think that wide grip lat pulldowns elicit more from the lats and triceps, while a close grip activates more chest and rear delts, studies show that neither is the case. The studies also show that seated rows are better for targeting the upper back muscles (traps, rhomboids and lats) than lat pulldowns and that retracting the shoulder blades, which is something many of us are told to do, had no effect on muscle activity.
* Bench Press: Studies show that the triceps and front deltoids are most active during the bench press (compared to the chest and biceps) and that a wide grip (almost double shoulder-width apart) elicits greater muscle activity in the chest, shoulders, triceps and biceps.
* Pushups: Studies show that the chest and triceps are more active with a narrow hand position rather than a neutral or wide hand position.
* Abs: Studies show that doing crunches on an unstable surface elicits more muscle activation than doing them on the floor (although, if you use a stability ball, you'll want to position it under the lower back, rather than under the upper back). They also show that you can't target an 'upper' or 'lower' portion of the rectus abominis because it's actually one muscle and muscles cannot contract with only part of their length.
Changing position is something many of us do to shake up our workouts and make things a little more interesting. Change is always a good thing and knowing a little more about how it actually effects your body may help you focus those changes in new directions.
* Leg extensions: Rotating the legs in different directions can target different areas of the quadriceps. With the toes pointed in, you'll activate more vastus lateralis and vastus medialis (muscles in the outer and mid thigh) while rotating the toes out increases activity in the rectus femoris (mid-thigh).
* Squats: Pointing the toes out or in doesn't effect quadriceps activity, but a wide stance can elicit greater activity in the inner thigh (adductor longus) and glutes. During deeper squats, the glutes become more active.
* Lat pulldowns and seated rows: While many experts and exercisers alike think that wide grip lat pulldowns elicit more from the lats and triceps, while a close grip activates more chest and rear delts, studies show that neither is the case. The studies also show that seated rows are better for targeting the upper back muscles (traps, rhomboids and lats) than lat pulldowns and that retracting the shoulder blades, which is something many of us are told to do, had no effect on muscle activity.
* Bench Press: Studies show that the triceps and front deltoids are most active during the bench press (compared to the chest and biceps) and that a wide grip (almost double shoulder-width apart) elicits greater muscle activity in the chest, shoulders, triceps and biceps.
* Pushups: Studies show that the chest and triceps are more active with a narrow hand position rather than a neutral or wide hand position.
* Abs: Studies show that doing crunches on an unstable surface elicits more muscle activation than doing them on the floor (although, if you use a stability ball, you'll want to position it under the lower back, rather than under the upper back). They also show that you can't target an 'upper' or 'lower' portion of the rectus abominis because it's actually one muscle and muscles cannot contract with only part of their length.
Changing position is something many of us do to shake up our workouts and make things a little more interesting. Change is always a good thing and knowing a little more about how it actually effects your body may help you focus those changes in new directions.
Saturday, 5 September 2009
Top 5 Man Killers in Singapore
Top 5 Man Killers in Singapore (Extracted from Men's Health Online)
Despite the tremendous leaps by medical sciences in the last few decades, the incidence of chronic disease has spiralled upwards and they are now the major contributors of mortality the world over. Not surprisingly these chronic diseases, like cancer, heart disease and stroke, share many of the same risk factors, such as smoking, alcohol consumption, obesity and physical inactivity.
1. Cancer
Cancer tops the list of killers with every fourth reported death in Singapore being borne of a cancer-related cause. Lung cancer is the leading cause of cancer deaths among Singapore men followed by colorectal and liver cancers.
Lung cancer is more common in Chinese males, especially from late 40s onwards. Carcinogens in cigarette smoke are the main initiators of lung cancer and it is estimated that 85 percent of lung cancers are caused by cigarette smoke. Smokers have a 10-fold greater risk of dying from lung cancer as compared with nonsmokers, and in heavy smokers, this risk increases to 15- to 25-fold.
Colorectal cancer, the second most common cause of cancer deaths in Singapore, is also more common among Chinese males over 40. A family history of colorectal cancer, or familial adenomatous polyposis syndrome, puts an individual at a high risk and a history of inflammatory bowel diseases like Crohn’s disease and ulcerative colitis have also been associated with an increased risk.
One way to prevent colorectal cancer is to reduce risk factors associated with the disease. It is believed that diets low in fibre and high in animal fats are linked with an increased risk. A fibre-rich diet (four to five servings of fruits and vegetables and a restricted, one to two daily servings, of meat, fish or poultry) lowers your risk. Eating less red meat, reducing smoking and alcohol consumption, and taking vitamin supplement containing foliates and calcium also lower your risk.
Rectal bleeding or changes in bowel habits, such as constipation or diarrhoea are the red flags to watch out for and most cases of colorectal cancer are curable if diagnosed in the early stage. Currently, more than half the patients die from the disease. One sure fire way of detecting colon cancer early, according to Dr Wong, is to go in for regular colonoscopy. A colonoscopic examination is recommended every five years after one’s 50th birthday.
Liver cancer is the third most frequently diagnosed cancer among Singaporean males, making up close to 10 percent of all cancers. Established risk factors include chronic hepatitis B and C infection and chronic heavy alcohol consumption. This is one cancer that occurs more frequently in Singapore that in the developed western nations. The reason for this could be linked to the high prevalence of the hepatitis B virus in the local population. Dr Wong advises vaccination against hepatitis B as one of the ways to prevent this cancer. Furthermore, 1 in 25 men in Singapore regularly drink alcohol, over the long term these individuals are at an increased risk of developing alcoholic cirrhosis. Individuals with alcoholic cirrhosis are at an increased risk of developing hepatocellular cancer.
2. Hypertension
Hypertension is a silent killer that affects almost 30 percent of adult Singaporean men. “Hypertension is usually asymptomatic,” says Dr Poh Kian Keong, consultant cardiologist at the National University Hospital. “Very often, hypertension is picked up during a routine physical examination by a primary care physician or nurse. In most hypertensive patients, medications are required for optimal control.
However, adopting a healthy lifestyle should always be employed at the same time to better control the blood pressure. It can help to reduce the dose of medication required for good hypertension control. Dr Keong recommends that everyone should at least have their blood pressure (BP) checked once every year from age 21 and above, more frequently if there is a family history of hypertension or other coronary risk factors. An ‘opportunistic’ BP check, i.e., when a family doctor checks your BP whenever you consult him for any unrelated illness, also helps detect this killer early..
3. Heart Attack
When we clog our hearts with lipids and other gunk, it has to pump against an increased load to get the blood circulating in our bodies. Just like when your muscles bulge when you’re bench-pressing, your heart muscles increase in size when its forced to work harder against a load. Except you’re not building muscle here – the hypertrophied heart muscles have a higher requirement of blood and are thus prone to ischemic heart diseases.
Ischemic heart disease, in which the blood supply to the heart is compromised, is the second leading cause of death in Singapore, accounting for 18 percent of all deaths. Unfortunately, there are no sure-shot, quick-fire remedies that can be incorporated into a busy guy’s lifestyle to avert a heart attack. Adopting a long-term healthy lifestyle is the only way to prevent the onset of a heart attack. Lifestyle factors like not smoking, healthy eating habits with little fats, trans fats and cholesterol; less salt and sugar; and lots of fibres, vegetable and fruits, maintaining an ideal body weight and proper management of stress.
4. Stroke
Stroke is a manifestation of a cerebrovascular disease in which the blood supply to the brain is affected. It is presently the fourth leading cause of death in Singapore, accounting for approximately 10 to 12 percent of all deaths. Stroke can present itself in many forms – as a minor episode lasting less than 24 hours called transient ischemic attack (TIA), or a life threatening or disabling event that can even cause death.
“Heart conditions such as irregular heartbeats and heart attack put a person at an increased risk of a stroke,” cautions Dr Bernard Chan, a Consultant in the Neurology Division at NUH. Additionally, vascular risk factors such as high blood pressure, diabetes mellitus, high cholesterol levels and lifestyle practices such as smoking and a sedentary lifestyle also increases one’s risk. People who have experienced a TIA, a brief stroke-like episode such as weakness on one side of body, speech difficulty or visual loss but completely recover within a few minutes, are at particularly high risk of suffering from a complete stroke with permanent brain injury within the next few days. TIA victims should immediately consult their physicians to undergo further investigations and start appropriate treatment to prevent a stroke from occurring, cautions Dr Chan.
“Quit smoking, exercise regularly and stick to a healthy diet with more vegetables and fruit and less fat and carbohydrates,” suggests Dr Chan. This, together with regular health checks, especially at or above the age of forty, to screen for the presence of risk factors and regular treatment and follow up if you do suffer from any conditions is the best way to reduce the occurrence of these diseases.
5. Diabetes Mellitus
In Singapore, the prevalence of diabetes mellitus is 8.2 percent, with the Indians making up the bulk of that number. Diabetes mellitus is associated with high blood glucose levels; the elevated glucose level if left untreated can wreak havoc in almost every organ of the body. The long-term sequels to the disease include diseases of the heart, kidneys, and can cause blindness and even affect the nervous system. It is currently the eighth commonest cause of death accounting for 3 percent of all deaths in Singapore. Moreover, diabetes is one of the major contributors to ill health and is associated with a three-fold increase in mortality, mainly due to cardiovascular disease. Our genes play an important role and thus a family history of diabetes increases susceptibility to the disease. A simple blood test can detect diabetes; early diagnosis and aggressive treatment of diabetes can prevent or delay the progression of the major chronic complications. In our body the hormone insulin is responsible for lowering blood glucose levels. One would assume that a diabetic individual would have low insulin levels. But, in patients with Type-2 diabetes, the more common form of the disease that occurs in middle-aged individuals, the converse is true. What actually happens is that as a person becomes obese, their insulin requirement increases, consequently the body steps up its insulin production to meet the hiked up demand. Although initially a person is able to meet the increased requirement but as the individuals weight continues to increase the insulin demand simultaneously rises, until a stage is reached when the body despite producing more than the normal amount of insulin is unable to close the gap between insulin requirement and insulin production. At this stage, the blood glucose levels start rising and the person is diagnosed as diabetic.
Consequently, even modest weight loss can have a substantial impact in preventing diabetes; this is especially true for the 6.4 percent of the Singapore population who are obese. The Singapore Ministry of Health’s Clinical Practice Guidelines on Diabetes Mellitus 2006 underlines the importance of making individuals, at high risk for developing diabetes, aware of the importance of regular physical activity and weight loss.
Despite the tremendous leaps by medical sciences in the last few decades, the incidence of chronic disease has spiralled upwards and they are now the major contributors of mortality the world over. Not surprisingly these chronic diseases, like cancer, heart disease and stroke, share many of the same risk factors, such as smoking, alcohol consumption, obesity and physical inactivity.
1. Cancer
Cancer tops the list of killers with every fourth reported death in Singapore being borne of a cancer-related cause. Lung cancer is the leading cause of cancer deaths among Singapore men followed by colorectal and liver cancers.
Lung cancer is more common in Chinese males, especially from late 40s onwards. Carcinogens in cigarette smoke are the main initiators of lung cancer and it is estimated that 85 percent of lung cancers are caused by cigarette smoke. Smokers have a 10-fold greater risk of dying from lung cancer as compared with nonsmokers, and in heavy smokers, this risk increases to 15- to 25-fold.
Colorectal cancer, the second most common cause of cancer deaths in Singapore, is also more common among Chinese males over 40. A family history of colorectal cancer, or familial adenomatous polyposis syndrome, puts an individual at a high risk and a history of inflammatory bowel diseases like Crohn’s disease and ulcerative colitis have also been associated with an increased risk.
One way to prevent colorectal cancer is to reduce risk factors associated with the disease. It is believed that diets low in fibre and high in animal fats are linked with an increased risk. A fibre-rich diet (four to five servings of fruits and vegetables and a restricted, one to two daily servings, of meat, fish or poultry) lowers your risk. Eating less red meat, reducing smoking and alcohol consumption, and taking vitamin supplement containing foliates and calcium also lower your risk.
Rectal bleeding or changes in bowel habits, such as constipation or diarrhoea are the red flags to watch out for and most cases of colorectal cancer are curable if diagnosed in the early stage. Currently, more than half the patients die from the disease. One sure fire way of detecting colon cancer early, according to Dr Wong, is to go in for regular colonoscopy. A colonoscopic examination is recommended every five years after one’s 50th birthday.
Liver cancer is the third most frequently diagnosed cancer among Singaporean males, making up close to 10 percent of all cancers. Established risk factors include chronic hepatitis B and C infection and chronic heavy alcohol consumption. This is one cancer that occurs more frequently in Singapore that in the developed western nations. The reason for this could be linked to the high prevalence of the hepatitis B virus in the local population. Dr Wong advises vaccination against hepatitis B as one of the ways to prevent this cancer. Furthermore, 1 in 25 men in Singapore regularly drink alcohol, over the long term these individuals are at an increased risk of developing alcoholic cirrhosis. Individuals with alcoholic cirrhosis are at an increased risk of developing hepatocellular cancer.
2. Hypertension
Hypertension is a silent killer that affects almost 30 percent of adult Singaporean men. “Hypertension is usually asymptomatic,” says Dr Poh Kian Keong, consultant cardiologist at the National University Hospital. “Very often, hypertension is picked up during a routine physical examination by a primary care physician or nurse. In most hypertensive patients, medications are required for optimal control.
However, adopting a healthy lifestyle should always be employed at the same time to better control the blood pressure. It can help to reduce the dose of medication required for good hypertension control. Dr Keong recommends that everyone should at least have their blood pressure (BP) checked once every year from age 21 and above, more frequently if there is a family history of hypertension or other coronary risk factors. An ‘opportunistic’ BP check, i.e., when a family doctor checks your BP whenever you consult him for any unrelated illness, also helps detect this killer early..
3. Heart Attack
When we clog our hearts with lipids and other gunk, it has to pump against an increased load to get the blood circulating in our bodies. Just like when your muscles bulge when you’re bench-pressing, your heart muscles increase in size when its forced to work harder against a load. Except you’re not building muscle here – the hypertrophied heart muscles have a higher requirement of blood and are thus prone to ischemic heart diseases.
Ischemic heart disease, in which the blood supply to the heart is compromised, is the second leading cause of death in Singapore, accounting for 18 percent of all deaths. Unfortunately, there are no sure-shot, quick-fire remedies that can be incorporated into a busy guy’s lifestyle to avert a heart attack. Adopting a long-term healthy lifestyle is the only way to prevent the onset of a heart attack. Lifestyle factors like not smoking, healthy eating habits with little fats, trans fats and cholesterol; less salt and sugar; and lots of fibres, vegetable and fruits, maintaining an ideal body weight and proper management of stress.
4. Stroke
Stroke is a manifestation of a cerebrovascular disease in which the blood supply to the brain is affected. It is presently the fourth leading cause of death in Singapore, accounting for approximately 10 to 12 percent of all deaths. Stroke can present itself in many forms – as a minor episode lasting less than 24 hours called transient ischemic attack (TIA), or a life threatening or disabling event that can even cause death.
“Heart conditions such as irregular heartbeats and heart attack put a person at an increased risk of a stroke,” cautions Dr Bernard Chan, a Consultant in the Neurology Division at NUH. Additionally, vascular risk factors such as high blood pressure, diabetes mellitus, high cholesterol levels and lifestyle practices such as smoking and a sedentary lifestyle also increases one’s risk. People who have experienced a TIA, a brief stroke-like episode such as weakness on one side of body, speech difficulty or visual loss but completely recover within a few minutes, are at particularly high risk of suffering from a complete stroke with permanent brain injury within the next few days. TIA victims should immediately consult their physicians to undergo further investigations and start appropriate treatment to prevent a stroke from occurring, cautions Dr Chan.
“Quit smoking, exercise regularly and stick to a healthy diet with more vegetables and fruit and less fat and carbohydrates,” suggests Dr Chan. This, together with regular health checks, especially at or above the age of forty, to screen for the presence of risk factors and regular treatment and follow up if you do suffer from any conditions is the best way to reduce the occurrence of these diseases.
5. Diabetes Mellitus
In Singapore, the prevalence of diabetes mellitus is 8.2 percent, with the Indians making up the bulk of that number. Diabetes mellitus is associated with high blood glucose levels; the elevated glucose level if left untreated can wreak havoc in almost every organ of the body. The long-term sequels to the disease include diseases of the heart, kidneys, and can cause blindness and even affect the nervous system. It is currently the eighth commonest cause of death accounting for 3 percent of all deaths in Singapore. Moreover, diabetes is one of the major contributors to ill health and is associated with a three-fold increase in mortality, mainly due to cardiovascular disease. Our genes play an important role and thus a family history of diabetes increases susceptibility to the disease. A simple blood test can detect diabetes; early diagnosis and aggressive treatment of diabetes can prevent or delay the progression of the major chronic complications. In our body the hormone insulin is responsible for lowering blood glucose levels. One would assume that a diabetic individual would have low insulin levels. But, in patients with Type-2 diabetes, the more common form of the disease that occurs in middle-aged individuals, the converse is true. What actually happens is that as a person becomes obese, their insulin requirement increases, consequently the body steps up its insulin production to meet the hiked up demand. Although initially a person is able to meet the increased requirement but as the individuals weight continues to increase the insulin demand simultaneously rises, until a stage is reached when the body despite producing more than the normal amount of insulin is unable to close the gap between insulin requirement and insulin production. At this stage, the blood glucose levels start rising and the person is diagnosed as diabetic.
Consequently, even modest weight loss can have a substantial impact in preventing diabetes; this is especially true for the 6.4 percent of the Singapore population who are obese. The Singapore Ministry of Health’s Clinical Practice Guidelines on Diabetes Mellitus 2006 underlines the importance of making individuals, at high risk for developing diabetes, aware of the importance of regular physical activity and weight loss.
Friday, 4 September 2009
Aqua Inhabitants
The information below was printed in The New Paper on Tuesday 4th of August 2009
Wildlife that resides near water pockets. It could be found at beaches in Singapore.
1) Sea Snakes
They swim with their flat tails. They have no gills so they must rise to the surface for air but can remain underwater for hours. They are usually found in warm coastal waters.
2) Stone Fish
They can grow to about 30 - 40cm long. They have tough dorsal fin spines that can act like hypodemic needles and penetrate thick soled shoes. These inject a neurotoxin venom that can kill. It is understood that they use their spines for self-defence and not for hunting prey. They can be found in tide pools and shallow waters of tropical seas.
What to do to avoid them:
- Shuffle feet when walking in shallow water to give the fish time to escape.
- Wear rubber boots for protection.
What to do if stung:
- Apply tourniquet above the site of the sting and raise the affected area.
- Remove any broken spines, clean the wound, encourage bleeding.
- Dipping the affected area in warm water can help relieve pain.
- Seek medical attention.
3) Blue-ringed Octopus:
They are not aggressive and tend to avoid confrontation. If they are unable to avoid, they eject a neuromuscular venom that causes paralysis. They can be found in shallow reefs, in coral rock pools and in tidal pools.
Advice:
- Victims can be saved if artificial respiration begins quickly. The only treatment is ongoing artificial respiration until the poison dissipates. (Usually in 24 hours)
- Symptoms include nausea, vision loss and blindness, loss of sense, loss of motor skills, repiratory arrest.
4) Poisonous Crabs
Their toxins cannot be destroyed by cooking and are extremely potent. The toxins are in the flesh and cannot be transmitted if one is pinched by the claws.
Advice:
- Most of them have bright warning colours.
- Any food coming into contact with toxic crabs should be discarded.
Wildlife that resides near water pockets. It could be found at beaches in Singapore.
1) Sea Snakes
They swim with their flat tails. They have no gills so they must rise to the surface for air but can remain underwater for hours. They are usually found in warm coastal waters.
2) Stone Fish
They can grow to about 30 - 40cm long. They have tough dorsal fin spines that can act like hypodemic needles and penetrate thick soled shoes. These inject a neurotoxin venom that can kill. It is understood that they use their spines for self-defence and not for hunting prey. They can be found in tide pools and shallow waters of tropical seas.
What to do to avoid them:
- Shuffle feet when walking in shallow water to give the fish time to escape.
- Wear rubber boots for protection.
What to do if stung:
- Apply tourniquet above the site of the sting and raise the affected area.
- Remove any broken spines, clean the wound, encourage bleeding.
- Dipping the affected area in warm water can help relieve pain.
- Seek medical attention.
3) Blue-ringed Octopus:
They are not aggressive and tend to avoid confrontation. If they are unable to avoid, they eject a neuromuscular venom that causes paralysis. They can be found in shallow reefs, in coral rock pools and in tidal pools.
Advice:
- Victims can be saved if artificial respiration begins quickly. The only treatment is ongoing artificial respiration until the poison dissipates. (Usually in 24 hours)
- Symptoms include nausea, vision loss and blindness, loss of sense, loss of motor skills, repiratory arrest.
4) Poisonous Crabs
Their toxins cannot be destroyed by cooking and are extremely potent. The toxins are in the flesh and cannot be transmitted if one is pinched by the claws.
Advice:
- Most of them have bright warning colours.
- Any food coming into contact with toxic crabs should be discarded.
Monday, 31 August 2009
Overall Results for NLSC 09
The overall results for National Life Saving Championships 2009 which was concluded on 16th August 2009 is now out. Click here to download it. The download link is available for 7 days as of today. Should you want to get it after the time limit, do contact me and I will restore the link.
Wednesday, 5 August 2009
2nd August 2009
This is the third competition which we participated in. The National Life Saving Championships Still Water. It is the premier competition held in Singapore whereby the promising elites of the elites were hand picked from the various organizations to be trained and to represent Singapore in the International stage for Life Saving!!! Team A2 will surely learn from this experience and grow from strength to strength!! Go Team A2!!!
~*~ Click here for photos ~*~
200M Obstacle Swim - Meiyun
Watch E1 200M Obstacle Swim - Meiyun in Sports
200M Obstacle Swim - Daniel
Watch E2 200M Obstacle Swim - Daniel in Sports
4x50M Obstacle Swim Relay - Dickson, Joel, Zheng Yi, Kira
Watch E4 4x50M Obstacle Swim Relay - Dickson, Joel, Zheng Yi, Kira in Sports
50M Manikin Carry - Weijin
Watch E6 50M Manikin Carry - Weijin in Sports
100M Manikin Carry with Fins - Andy
Watch E8 100M Manikin Carry with Fins - Andy in Sports
Line Throw - Theresha
Watch E11 Line Throw - Theresha in Sports
4x25M Manikin Relay - Kira, Joel, Daniel, Zheng Yi
Watch E17 4x25M Manikin Relay - Kira, Joel, Daniel, Zheng Yi in Sports
4x50M Medley Relay - Dickson, Kira, Zheng Yi, Joel
Watch E19 4x50M Medley Relay - Dickson, Kira, Zheng Yi, Joel in Sports
100M Manikin Tow with Fins - Daniel
Watch E24 100M Manikin Tow with Fins - Daniel in Sports
Please click here for all of the videos.
27th June 2009
This is our 2nd competition for Team A2. Even though we had many DQs, I believe that we will learn from it and not let the experience get wasted. Go Team A2!!!
~*~ Click here for photos ~*~
200m Obstacle Swim Race - Leonard
Watch NUS E2a (27062009) in Sports
200m Obstacle Swim Race - Derran
Watch NUS E2b (27062009) in Sports
4 x 50m Obstacle Swim Race Relay - Wei Jin, Matthew, Joe, Andy
Watch NUS E4a (27062009) in Sports
4 x 50m Obstacle Swim Race Relay - Bernard, Kira, Zheng Yi, Yan Jun
Watch NUS E4b (27062009) in Sports
50m Manikin Carry - Wei Jin
Watch NUS E6a (27062009) in Sports
50m Manikin Carry - Yong Seng
Watch NUS E6b (27062009) in Sports
100m Manikin Carry with Fins - Andy
Watch NUS E8a (27062009) in Sports
100m Manikin Carry with Fins - Derran
Watch NUS E8b (27062009) in Sports
4x25M Manikin Relay - Leonard, Yong Liang, Matthew, Andy
Watch NUS E10a (27062009) in Sports
4 x 25M Manikin Relay - Bernard, Kira, Zheng Yi, Yan Jun
Watch NUS E10b (27062009) in Sports
12M Rope Throw - Joe with Andy, Yong Seng with Yan Jun
Watch NUS E12 (27062009) in Sports
100M Rescue Medley - Leonard, Derran
Watch NUS E14 (27062009) in Sports
4x50M Medley Relay - Wei Jin, Andy, Joe, Leonard
Watch NUS E16a (27062009) in Sports
4x50M Medley Relay - Bernard, Kira, Zheng Yi, Yan Jun
Watch NUS E16b (27062009) in Sports
Super Lifesaver - Yong Seng
Watch NUS E18b (27062009) in Sports
100M Manikin Tow with Torpedo Tube and Fins - Matthew
Watch NUS E20a (27062009) in Sports
100M Manikin Tow with Torpedo Tube and Fins - Zheng Yi
Watch NUS E20b (27062009) in Sports>
Please click here for all of the videos.
~*~ Click here for photos ~*~
200m Obstacle Swim Race - Leonard
Watch NUS E2a (27062009) in Sports
200m Obstacle Swim Race - Derran
Watch NUS E2b (27062009) in Sports
4 x 50m Obstacle Swim Race Relay - Wei Jin, Matthew, Joe, Andy
Watch NUS E4a (27062009) in Sports
4 x 50m Obstacle Swim Race Relay - Bernard, Kira, Zheng Yi, Yan Jun
Watch NUS E4b (27062009) in Sports
50m Manikin Carry - Wei Jin
Watch NUS E6a (27062009) in Sports
50m Manikin Carry - Yong Seng
Watch NUS E6b (27062009) in Sports
100m Manikin Carry with Fins - Andy
Watch NUS E8a (27062009) in Sports
100m Manikin Carry with Fins - Derran
Watch NUS E8b (27062009) in Sports
4x25M Manikin Relay - Leonard, Yong Liang, Matthew, Andy
Watch NUS E10a (27062009) in Sports
4 x 25M Manikin Relay - Bernard, Kira, Zheng Yi, Yan Jun
Watch NUS E10b (27062009) in Sports
12M Rope Throw - Joe with Andy, Yong Seng with Yan Jun
Watch NUS E12 (27062009) in Sports
100M Rescue Medley - Leonard, Derran
Watch NUS E14 (27062009) in Sports
4x50M Medley Relay - Wei Jin, Andy, Joe, Leonard
Watch NUS E16a (27062009) in Sports
4x50M Medley Relay - Bernard, Kira, Zheng Yi, Yan Jun
Watch NUS E16b (27062009) in Sports
Super Lifesaver - Yong Seng
Watch NUS E18b (27062009) in Sports
100M Manikin Tow with Torpedo Tube and Fins - Matthew
Watch NUS E20a (27062009) in Sports
100M Manikin Tow with Torpedo Tube and Fins - Zheng Yi
Watch NUS E20b (27062009) in Sports>
Please click here for all of the videos.
20th June 2009
The very first competition Team A2 participated in. Below are the videos which our guys and girls are slogging it out with the other teams. Kudos to all of you! I am very proud of all of you!
~*~ Click Part 1 and Part 2 for the photos ~*~
Women 50M Extended Chin Tow - Sandy with Jocelyn
Watch RP LS 123 E1 Women 50M Extended Chin Tow - Sandy with Jocelyn in Sports
Women 50M Extended Chin Tow - Hui Zhen, Xin Zhi
Watch RP Lifesaving Funfest 2009 (20062009) in Sports
Men 50M Extended Chin Tow - Xiang Yu with Sheng Wei, Dickson with Brandon
Watch RP LS 123 E2 Men 50M Extended Chin Tow - Xiang Yu with Sheng Wei, Dickson with Brandon in Sports
Men 50M Extended Chin Tow - Hong Yu with Jie Min
Watch RP LS 123 E2 Men 50M Extended Chin Tow - Hong Yu with Jie Min in Sports
Women 4x50M Extended Chin Tow Relay - Jocelyn, Xin Zhi,Vanessa, Sandy
Watch RP LS 123 E3 Women 4x50M Extended Chin Tow Relay - Jocelyn, Xin Zhi,Vanessa, Sandy in Sports
Men 4x50m Extended Chin Tow Relay - Dickson, Brandon, Xiang Yu, Sheng Wei
Watch RP LS 123 E4 Men 4x50m Extended Chin Tow Relay - Dickson, Brandon, Xiang Yu, Sheng Wei in Sports
Men 50M Manikin Carry - Derran
Watch RP BM E4 Men 50M Manikin Carry - Derran.mpg in Sports
Men 9M Line Throw Resure - Wei Jin with Andy
Watch RP BM E8 Men 9M Line Throw Resure - Wei Jin with Andy.mpg in Sports
Men 100M Manikin Tow with Torpedo Tube and Fins - Matthew
Watch RP BM E12 Men 100M Manikin Tow with Torpedo Tube and Fins - Matthew in Sports
To view the rest of the videos, please click here.
Wednesday, 1 July 2009
Video Links
Click Here for videos taken at RP Youth Lifesaving Funfest 2009
Click Here for videos taken at NUS Invitational 2009
Click Here for videos taken at NUS Invitational 2009
Thursday, 4 June 2009
17th batch of trained Lifesavers
4th of June 2009.
The final 2 girls of the class graduated Lifesaving 123 to join the rest of the people who have completed theirs on 14th of May 2009. They will now embark on the journey to complete their next level with my 12th batch of BM & CPR.
Heartfelt congratulations to them on getting through their Lifesaving 123. My 17th batch of trained lifesavers.
7 girls and 4 boys. The first time I had a class in which the girls outnumbered the boys. I hope this will not be the last as I aim to introduce and train more girls in Lifesaving skills and knowledge.
Congratulations to:-
Vanessa Chung (Self-proclaimed Awesomest); Eng Hui Zhen; Eng Hui Juan; Chen Xuyan; Wong Xin Zhi; Samantha Lee; Joceyln Tan; Wee Hong Ri; Wee Hong Yu; Seah Xiang Yu; Shahron on getting past this 1st barrier of knowledge to progress onwards.
Click here to view the photos.
The final 2 girls of the class graduated Lifesaving 123 to join the rest of the people who have completed theirs on 14th of May 2009. They will now embark on the journey to complete their next level with my 12th batch of BM & CPR.
Heartfelt congratulations to them on getting through their Lifesaving 123. My 17th batch of trained lifesavers.
7 girls and 4 boys. The first time I had a class in which the girls outnumbered the boys. I hope this will not be the last as I aim to introduce and train more girls in Lifesaving skills and knowledge.
Congratulations to:-
Vanessa Chung (Self-proclaimed Awesomest); Eng Hui Zhen; Eng Hui Juan; Chen Xuyan; Wong Xin Zhi; Samantha Lee; Joceyln Tan; Wee Hong Ri; Wee Hong Yu; Seah Xiang Yu; Shahron on getting past this 1st barrier of knowledge to progress onwards.
Click here to view the photos.
Tuesday, 2 June 2009
Understanding our body.
Ever wondered how come our body reacts in such a way? Intrigued by our body? I have found 2 links here. Part 1 and Part 2. They can shed some light to us on some of the way our body behaves.
And also in conjuncture with the aim to promote good hand washing, this post can also serve as a reminder on how to wash hands properly. Do you know how to wash your hands?
And also in conjuncture with the aim to promote good hand washing, this post can also serve as a reminder on how to wash hands properly. Do you know how to wash your hands?
Monday, 1 June 2009
Egg-Beater Kick
In Lifesaving we have to use Egg-Beater Kick. I have found some sport science related to the kick. Click here to view. I have also found the video from youtube. Quite a nice kick which she performed...
Monday, 2 March 2009
Heart Attack; Cardiac Arrest; Stroke
The following is adapted from Asiaone.com
In real life, attacks of the heart and brain do not announce themselves so dramatically as in a grimacing victim clutching the chest and kneels over. In fact, some warning signs of heart attacks and strokes are so easily dismissed or ignored that you might not even be aware that you or a loved one are in the throes of one until precious life-saving minutes are lost.
If you or someone you know experience any of the following tell-tale warning signs of heart attack, sudden cardiac arrest or stroke listed below, call an ambulance immediately. A life may depend on it.
Heart attack
During a heart attack (medically known as a myocardial infarction), blood flow to your heart gets cut off or blocked and the heart muscle starts to die. Warning signs that your heart is in trouble can crop up days or even weeks before an actual attack.
Since the red flags are easy to dismiss, it is important to be in tune with your body. A 'something's not right' feeling in your chest or stomach warrants a trip to the emergency room, as do these other heart attack symptoms: unusual fatigue; new, unexpected shortness of breath during everyday activities; nausea or vomiting; cold sweats; dizziness; a persistent burning sensation in the upper abdomen (similar to indigestion); dizziness or fainting; and pain in the jaw, throat, back, shoulder or arm that does not go away.
If you are having an attack, chewing an adult aspirin (or dissolve a crushed aspirin in water and drink it) can help restore blood flow until trained medical experts are able to administer clot-busting drugs. Heart surgery to improve the blood supply to the heart may eventually be needed.
Sudden cardiac arrest
Sometimes your heart's electrical system unexpectedly goes haywire, causing an arrhythmia called ventricular fibrillation that abruptly stops your heart from beating. With no blood or oxygen pumping through your system, you quickly lose consciousness and collapse. This is usually the first sign that someone is experiencing sudden cardiac arrest.
As the name implies, the attack strikes out of the blue. The only warning signs may be a feeling of dizziness or a racing heart beat right before a bout. Still, most victims never know it is coming. Sudden cardiac death is only minutes away unless a normal rhythm is restored to your heart immediately via cardiopulmonary resuscitation (CPR) and/or a defibrillator, a device that delivers an electrical shock to your heart.
Many places like airports and fitness facilities are equipped with automated electronic defibrillators or AEDs that are easy enough for just about anyone to use. These can be lifesavers until trained medical help arrives.
While sudden cardiac arrest is different from a heart attack (for one, the heart usually does not stop beating during a heart attack), a previous history of heart attacks is a major risk factor and heart attacks can trigger sudden cardiac arrest.
More than 80 per cent of those who experience sudden cardiac arrest have coronary artery disease or hardening of the arteries. The same factors that put you at risk of coronary artery disease - smoking, high blood pressure, high cholesterol, diabetes, sedentary lifestyle and obesity - also increases your chances of a sudden cardiac arrest.
Stroke
If you suddenly find it hard to talk, move or focus, you may be having a stroke. Strokes occur when the blood supply flowing into your brain gets cut off either by a clot or a ruptured blood vessel. Within minutes, brain cells that control body functions like speech, vision and movement permanently die.
Recognising the warning signs is critical. In addition to blurred vision and slurred speech, you may experience an excruciating headache or feel dizzy or off balance. One side of your body may go numb or feel weak.
Some stroke victims experience transient ischemic attacks (TIA) months or years prior to a full-blown stroke. These 'mini strokes' occur when blood flow to the brain is reduced but not fully blocked, causing mild stroke-like symptoms that leave no lasting damage.
People who have experienced these warning strokes are 10 times more likely to one day have a full-blown stroke. Clot-busting drugs and blood thinners can help restore brain function, but only if treatment is given within three hours of a stroke.
Race against time
Time is the enemy for someone suffering from heart attack, sudden cardiac arrest or stroke. The faster medical help is provided, the greater the chance of survival.
The optimum time to get to a hospital if you are having a heart attack or stroke is within an hour of the start of symptoms, yet studies show people wait up to seven hours before seeking care. The reason: They wrongly hope their symptoms will go away or they are afraid they will look silly if they go to the hospital for something as 'minor' as gas or a headache.
With each untreated second, heart muscle or brain cells are irreversibly damaged and lost. Always get medical help immediately if you or someone you know is experiencing any of the listed symptoms.
Do not call a friend or try to drive yourself to the hospital: Paramedics can begin treatment up to an hour sooner than if you arrive by car and those precious minutes may mean the difference between life and death.
---------------------------------------------
WARNING SIGNS
Heart attack
- Something's not right feeling in your chest or stomach;
- Unusual fatigue;
- New, unexpected shortness of breath;
- Nausea or vomiting;
- Cold sweats;
- Dizziness or fainting;
- A persistent burning sensation in the upper abdomen;
- Pain in the jaw, throat, back, shoulder or arm.
Cardiac arrest
- It strikes out of the blue and the only warning signs may be:
- A feeling of dizziness;
- A racing heart beat.
Stroke
- Recognising the warning signs is critical:
- Blurred vision;
- Slurred speech
- An excruciating headache or feel dizzy or off balance;
- One side of your body may go numb or feel weak.
Saturday, 21 February 2009
13/12/2008 BCLS @ St John HQ
Here is the link to the BCLS course which I sent some of my students to. Though the waiting time was long, I fully believe that it was an enriching experience for them. This is the first time where they get to practice on an electronic manikin. To test out how strong they were when they compressed the manikin and how powerful their breaths were! This was the time when I realised that some of them had really powerful lungs! Haha!
Before the test commences, I could see that some of them were really stressed. It was as if they were sitting for the O Levels. (No pun intended) A couple of them even told me that it was worse than preparing for the O Levels!
Nevertheless, congratulations to them for passing the BCLS Course with all of them getting near full marks during the Theory Test and doing quite well in the Practical Test.
Recipients of the BCLS Certification :- Apple Kwok; Soh Hui Qin; Randi Mak; Shirley Yeo; Joel Toh; Kira Wong; Joe Fong; Khairul; Loh Bowei; Tan Ka Jun
Before the test commences, I could see that some of them were really stressed. It was as if they were sitting for the O Levels. (No pun intended) A couple of them even told me that it was worse than preparing for the O Levels!
Nevertheless, congratulations to them for passing the BCLS Course with all of them getting near full marks during the Theory Test and doing quite well in the Practical Test.
Recipients of the BCLS Certification :- Apple Kwok; Soh Hui Qin; Randi Mak; Shirley Yeo; Joel Toh; Kira Wong; Joe Fong; Khairul; Loh Bowei; Tan Ka Jun
Friday, 20 February 2009
31/01/2009 Makan Session
A CNY makan session was held at my place. Fun and laughter galore as the night wore on. Those who were there could probably remember how they stopped the lift door from opening. Poor Khairul was trapped in the lift and couldn't get out! Smart guy as he is, he took the lift to one floor below and walked up the stairs. Haha! ^_^
It had also been some time since I last saw Alcie. There was a cosplay convention going on earlier during the day and she was the compere. Hence was late for the makan session and turned up in a cute outfit. Too bad I could not get a snap shot of it though...
The session ended with the rest leaving and Joel, Wee Soon, Mei Yun and me playing Tai Dee and Bluff till quite late into the night. I can safely say that Wee Soon is a very good liar! He can lie without showing any emotions! Haha!
Click here for the link to the slideshow.
It had also been some time since I last saw Alcie. There was a cosplay convention going on earlier during the day and she was the compere. Hence was late for the makan session and turned up in a cute outfit. Too bad I could not get a snap shot of it though...
The session ended with the rest leaving and Joel, Wee Soon, Mei Yun and me playing Tai Dee and Bluff till quite late into the night. I can safely say that Wee Soon is a very good liar! He can lie without showing any emotions! Haha!
Click here for the link to the slideshow.
Thursday, 19 February 2009
Extra Information for you
The information below are extracted from Asiaone Health.
_________________________________________________________________
Get over that hangover - quickly
Too many late nights spent eating and drinking can lead to a hangover and exhaustion - both physically and mentally. So how do you speed up your recovery from a festive burnout? Mind Your Body spoke to the experts to find out.
| Water myths | ||
 | ||
| With so much health lore lurking on the Internet and other mass media, it's often hard to separate fact from fiction. Mind Your Body finds out what water beliefs are water-tight and what should be sunk. 1 Does drinking cold water burn more calories but affect your womb? Dr Stanley Liew, consultant endocrinologist at Raffles Hospital, said: 'Drinking cold water may burn some calories but this is usually not significant enough to have any effect on body weight. Drinking cold water should not affect the womb unless one drinks a huge amount of cold water causing hypothermia or water intoxication, which is harmful to your body as a whole and not specifically the womb.' 2 Is it true that drinking mineral water exclusively will help one attain good skin? Ms Jaclyn Reutens, a dietitian at Aptima Nutrition and Sports Consultants, said: 'No, it's not true. Good skin is attained through a healthy diet, exercise and adequate hydration. Drinking enough fluids helps to improve blood circulation and in the effective removal of toxins. The best beverages that meet hydration needs are water, milk, 100 per cent fruit juices and caffeine-free tea or coffee.' 3 Is one large glass of water first thing in the morning recommended? Dr Lew Kian Hwa, registrar at Alexandra Hospital's Health For Life Centre, said: 'You can do that although most doctors would not recommend it. It is more of a lifestyle preference. It sort of jump starts your body by helping to flush your kidneys and rid your body of toxic substances.' 4 Is it good to drink water immediately after exercise? Ms Png Weileen, head of sports nutrition at the Singapore Sports Council, said: 'It is important to replenish lost body fluid immediately after exercise to prevent progressive dehydration.. 'For a short duration, low intensity exercise like a half-hour walk, drinking water is sufficient to replenish lost fluids. But if you are engaging in a long duration, high-intensity workout like wakeboarding or swimming for more than an hour, sports drinks would be a better choice. Ideally, fluids taken after exercise should not contain caffeine and alcohol as they exert a diuretic effect on the body, thus increasing urine production.' |
Get over that hangover - quickly
Too many late nights spent eating and drinking can lead to a hangover and exhaustion - both physically and mentally. So how do you speed up your recovery from a festive burnout? Mind Your Body spoke to the experts to find out.
1 Have another fix?
Bartender Jett Koh, 32, has heard of all kinds of folk remedies over the years from her customers at Muddy Murphy's Irish Pub.
She said these supposed "fixes" mostly involve either Bloody Mary cocktails (a mix of vodka and tomato juice) or a "hair of the dog" - yet another drink of whatever the person had the night before.
One concoction which supposedly cures headaches, she said, is a mix of Angostura bitters (a sort of pungent herbal beverage) and lime cordial.
However, she felt that remedies involving alcohol only put off a potential hangover till later.
To avoid a hangover altogether, her own advice is to drink in moderation and to have lots of water in-between drinks.
2 Eating right
Besides water, drinking fruit juice is a good idea as it contains vitamin C and antioxidants which strengthen the liver, said Dr Rupert See, senior physician at Raffles Medical.
Fructose in fruit juice, he said, can help increase the speed at which the body processes alcohol.
He added that the amino acids found in protein-laden food such as scrambled eggs can assist in the body's detoxification process.
Brown toast, which is high in vitamin B, and honey can also help raise blood-sugar levels to fight fatigue and to take away any jitters after a night of heavy drinking.
3 Medication
Medicines like paracetamol or aspirin can also be used to relieve hangover symptoms like headaches.
For those suffering from indigestion or heartburn, simple over-the-counter antacids can help as well, said Dr See.
4 Exercise
You may not feel up to it but some light exercise can help you along in your recovery.
Personal trainer Joan Liew suggests 20 to 30 minutes of brisk walking or light jogging to help re-energise your body. Swimming, too, can be a low-impact and relaxing way to recover.
If you have access to a gym, a light workout routine, lasting about 45 minutes to an hour, that exercises your major muscle groups can get your blood circulating again and boost your energy, she said.
Whatever the activity, remember to keep well-hydrated, especially if you have been drinking heavily the night before, she added.
5 Herbal remedies
Prepared as a drink, an American ginseng and chrysanthemum mix can help restore one's energy after a late night out, said senior physician Yu Zhe Kai of the Eu Yan Sang Traditional Chinese Medicine (TCM) clinic at Plaza Singapura.
He said American ginseng can help replenish the body's vital energy, or qi, and the chrysanthemum can help reduce the body's internal heat accumulated due to lack of sleep.
Acupuncture can promote blood circulation and strengthen the body's flow of qi, he said.
For hangovers, a tea concoction comprising a mix of pueraria flower, Japanese raisin tree seed, bamboo shavings and lalang grass rhizome can help stop headaches and nausea.
In addition to "cooling" the body, this mixture also helps the body to discharge toxins through diuresis or the increased passing of urine.
Other herbal hangover remedies include mung beans and a vinegar drink that consists of white sugar and cooking vinegar. This latter concoction can help neutralise the alcohol consumed and help one sober up faster, Mr Yu said.
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