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Blue Coach (F)

Make Every Move Count!

Reimagine health & wellness and bond with your family and friends through the Active Health Play Mat! 
 
Assess for Fitness.
Step for Fitness.
Play for Fitness.
Anytime, Anywhere.
 

WHAT IS A PLAY MAT?

The Play Mat is a multi-purpose mat which allows you to assess, step and play for fitness, anytime, anywhere.

Assess for Fitness
Simple assessments to test your balance, flexibility and muscular endurance, which are essential in your day-to-day activities.

Step for Fitness
Fun activity involving memory and movement, which helps improve sensorimotor skills and cognition, and reduce fall-related injuries.

Play for Fitness
Great game to strengthen bonding through fun and strength-related exercises.

Sport, exercise and play all rolled in one!

 

Download your Play Mat Instructional e-Booklet here

Download

*Size of Play Mat is 1.8m x 1.8m

 

 

Play Mat B1

WHAT IS A CURL-UP TEST?

The curl-up test is an abdominal fitness test that assesses the muscular strength and endurance of your abdominal muscles, which are important in back supportand core stability.

 

HOW TO PERFORM A CURL-UP?

Start with back lying on the floor with knees bent.Both palms to be placed on the mid-section of your thighs. Aim to slide your palms up to your knees following the rhythm of the metronome.

Lift your hip off the ground, and align it with your head, shoulders, hips and ankles to form a straight line. Ensure your head is facing down and engage your core at all times.

*Note: Test is terminated once the heel leaves the ground or unable to follow with the rhythm of the metronome.

Download the Active Health App

Download on App-StoreGet it on Google Play

 

Curl Up Test-1

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WHAT IS A PLANK TEST?

The plank test is a fitness test used to assess and improve the muscular strength of the core and back stabilisation muscles.

 

HOW TO PERFORM A PLANK?

Start by lifting your upper body off the ground with the support of your elbows and forearm in shoulder-width position.

Lift your hip off the ground, and align it with your head, shoulders, hips and ankles to form a straight line. Ensure your head is facing down and engage your core at all times.

*Note: Test is terminated when back is not straight or hip is lowered.

Download the Active Health App

Download on App-StoreGet it on Google Play

 

Plank

 

How did you fair? Take the test

WHAT IS A SINGLE LEG BALANCE TEST?

The single leg balance test assesses your static posture and balance control, which can also be used as an indicator to help manage fall risk.

 

HOW TO DO A SINGLE LEG BALANCE?

In a standing position, close your eyes and start the timer when you lift the feet of your choice off the ground.

You may keep arms by the side or cross them over chest.

 

*Note: Test is terminated when either of these is not met or the lifted feet were to move about. 

Single Leg Balance

How did you fair? Take the test

WHAT IS A SIT-AND-REACH TEST?

The sit-and-reach test is used to assess the flexibility of hamstrings as well as the lower back, which can be a risk indicator of lower body injuries.

HOW TO PERFORM A SIT-AND-REACH?

In a sitting position, ensure that both legs are straight and line them against the green line. Overlap one hand over the other, and reach forward as far as possible.


*Note: Test is terminated once knee is bent or lifted off the mat.

Sit & Reach Test-1

How did you fair? Take the test

WHAT IS A Y-BALANCE TEST?

The Y-balance test is used to assess the dynamic balance  in a single leg stance, as well as lower body mobility and strength.

Having the ability to maintain a stable position while performing a task or sport may reduce the likelihood of injury.

HOW TO PERFORM A Y-BALANCE?

Stand bare-footed behind the red line with hands placed on your hips.

With one foot on the start position, move the other foot in one of the three directions, and reach out as far as possible while maintaining balance. Return to start position and repeat same foot for the other two directions. 

*Note: Poor performance may be related to ankle instability.

Y-Balance Test-1

 

How did you fair? Take the test

WHAT IS SPOT AND STEP?

Spot and Step is an activity which improves your sensorimotor skills and cognition. This activity is suitable for all generations as it:

  • Develops children's fundamental movement skills
  • Improves adults' agility and coordination skills
  • Improves balance and reduces fall-related injuries in seniors

HOW TO PERFORM THE SPOT AND STEP?

1. Two players to start. 1st player to think of a pattern and move from 'START' to 'END'

  • Start with a 5-step pattern
  • Avoid jumping or hopping
  • Each step should not be more than 2 squares apart

2. Subsequent players to memorise and repeat
the pattern.
3. Up the challenge by increasing the number
of steps.

 

Modified Square Stepping

HOW TO PLAY SPORT AND LADDER?

1. Take turns to roll a die*. Move to ‘START’ when you get an even number.
2. Move the number of squares shown on the die and perform the exercise indicated in the square you landed on.

3.  If you land on the bottom of the ladder, move to the top of it. If you land on a sport, move as indicated in the square.
4. The 1st player to reach ‘END’ wins. All other players to perform an exercise of the winner’s choice.

*Die is not included. You may use a digital die.

Exercise Variants:

Beginner

Click on any gif below to scroll and view the exercises.

Intermediate

Click on any gif below to scroll and view the exercises.

Advanced

Click on any gif below to scroll and view the exercises.

Back by Popular Demand!

WE HEAR YOU, and here's your LAST CHANCE!

Active Health Play Mat is back in action!

Here's your last chance to own an Active Health Play Mat! Sign up for our Make Every Move Count workshop now and walk away with one! 

Find out more about the workshop here.

 

Frequently Asked Questions

Make Every Move Count Workshop

Measure up and learn how incorporating a variety of movements through a 4Q model and interactive activities using the Active Health Play Mat can improve your movement competency.

Join us in this 1-hour complimentary workshop with your families and friends. All participants will walk away with an Active Health Play Mat. 

Sign Up Here