INDEX

[Link]. Topic Date Signature

1 Fitness Test -
SAI Khelo India Fitness Test in School
(For Age group 5 to 8 years & 9 to 18 years)

2 Procedure for asanas, benefits and

contraindication of two (Bhujangasana &
Vajrasana) asanas for lifestyle disease.

3 Any one game of your choice out of the list.

(Basketball, Football, Handball, Hockey, Kho-
Kho, Volleyball)

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Practical-1
Fitness Test - SAI Khelo India Test in School
SAI Khelo India Fitness test battery (a set of physical fitness tests ) is designed by sports authority of
India to access the fitness level of students in schools. The fundamental components of physical fitness of
students are evaluated with the help of this test. For assessing, students are divided into two age groups 5
to 8 years and 9 to 18 years.
Age Group 5 to 8 years
In this group, Class 1 to Class 3 students are covered. This test battery consists of three (3)tests:-
● Body Mass Index (BMI) ● Flamingo Test ● Plate Tapping Test
❶ Body Mass Index (BMI)
The Body Mass Index (BMI) or the Quetelet Index is a mathematical value that expresses the
relationship between body weight and height of an individual. It was invented by the Belgian
Mathematician, Statistician and Sociologist, ADOLPHE QUETELET. It is a very simple method for testing
physical fitness of an individual. This test helps to know whether a person is Underweight, overweight,
obese or has normal weight.
It should be noted that the test results in case of children and the elderly may not be valid as the
relationship between muscles and bone length or height keeps on changing.
In order to calculate BMI, an individual's sex, height and body weight are noted. BMI is then
calculated using the following formula :-

Body weight( ¿ kg) kg

BMI = BMI = 2
Height × Height (¿ metres) m

BMI / Health Status Chart

BMI Category
Less than 18.5 Underweight
Between 18.5 to 24.9 Healthy
Between 25 to 29.9 Overweight
Between 30 to 34.9 Obesity Grade I
Between 35 to 39.9 Obesity Grade II
More than 40 Obesity Grade III

Equipment Required:-
Weighing machine and Measuring Tape

Procedure:-

To measure Height:-
● Take off your shoes and socks and stand with your back and feet touching the wall. Stand as
upright as you can.
● Keep your chin tucked in and look straight.
● Using a pencil make a mark on the wall where your head is touching the wall.
● Move away and measure the distance from the mark to the floor using the measuring tape.

To measure Weight:-
● Remove shoes or heavy clothing such as sweater or jackets.
● Stand with both feets in the centre of scale of weighing machine.
● Not down the weight.
for example - weight is 60 kg and height is 1.50 meters

Body weight 60 60 kg
BMI = 2 = = = 26.6 2 = 26.6 m2
(Height ) 1.50× 1.50 2.25 m
By consulting the BMI/ Health Status Chart, we can say that this person or student is overweight.
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❷ Flamingo Test
Flamingo test is conducted to assess the ability of a student to balance on one leg. It also measures
static balance as well as the let strength of the students.
Equipment Required:-
A stop watch and a non-slippery flat surface

Procedure:-
● Stand on a non slippery flat surface
● Balance on single leg while flexing other leg backward and holding it by one hand.
● Start the stop watch and immediately pause it, if the subject loses balance (by touching the
ground with folded leg on falling).
● Count the total number of falls in 60 seconds.
● Cancel the test in case there are more than 15 falls in first 30 seconds.
● Less the number of falls better in the static balance and leg strength of the subject.

❸ Plate Tapping Test

Plate tapping test is conducted to measure the speed and coordination ability of limbs of the
person/student. In this test , tapping over the plate is done in the fastest possible way.
Equipment Required:-
1 small table of suitable height, 2 same colour discs of 20 cm in diameter, 1 rectangle (30 X 20 cm)
and a stop watch.

Procedure:-
● Adjust the height of table to suit the height of student.
● Student should stand comfortable in front of the table.
● Place both the same colour discs with their centre 60 cm part on the table and the rectangle in
between them.
● Now put the non preferred hand on the rectangle.
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● Student will tap the two same colour discs with the preferred hand as quickly as possible.
● Repeat this action for 25 cycles (50 taps)
● Record the time taken to complete 25 cycles.
● Less the time taken, batter is the speed and coordination ability of limbs of the person / student.

Age Group 9 to 18 years

In this group, students from class 4 to class 12 are covered. This test battery consists of six (6) tests :-
● BMI Test
● 50 mt. Standing Start Test
● 600 m. Run / Walk Test
● Sit and Reach Test
● Abdominal Partial Curl up Test
● Push-up for boys and Modified push up for girls

❶ Body Mass Index (BMI)

The Body Mass Index (BMI) or the Quetelet Index is a mathematical value that expresses the
relationship between body weight and height of an individual. It was invented by the Belgian
Mathematician, Statistician and Sociologist, ADOLPHE QUETELET. It is a very simple method for testing
physical fitness of an individual. This test helps to know whether a person is Underweight, overweight,
obese or has normal weight.
It should be noted that the test results in case of children and the elderly may not be valid as the
relationship between muscles and bone length or height keeps on changing.
In order to calculate BMI, an individual's sex, height and body weight are noted. BMI is then
calculated using the following formula :-

Body weight( ¿ kg) kg

BMI = BMI =
Height × Height (¿ metres) m2

BMI / Health Status Chart

BMI Category
Less than 18.5 Underweight
Between 18.5 to 24.9 Healthy
Between 25 to 29.9 Overweight
Between 30 to 34.9 Obesity Grade I
Between 35 to 39.9 Obesity Grade II
More than 40 Obesity Grade III
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Equipment Required:-
Weighing machine and Measuring Tape

Procedure:-

To measure Height:-
● Take off your shoes and socks and stand with your back and feet touching the wall. Stand as
upright as you can.
● Keep your chin tucked in and look straight.
● Using a pencil make a mark on the wall where your head is touching the wall.
● Move away and measure the distance from the mark to the floor using the measuring tape.

To measure Weight:-
● Remove shoes or heavy clothing such as sweater or jackets.
● Stand with both feets in the centre of scale of weighing machine.
● Not down the weight.
for example - weight is 60 kg and height is 1.50 meters

Body weight 60 60 kg
BMI = 2 = = = 26.6 = 26.6 m2
(Height ) 1.50× 1.50 2.25 m2
By consulting the BMI/ Health Status Chart, we can say that this person or student is overweight.

❷ 50. meter Sprint :-

This test measure the Speed, Muscular strength, Adrenaline use, Breathing, Foot speed Anaerobic
respiration capacity, Proportion of fast twitch muscles, Leg length, pelvic width.

Equipment required:- 2 stopwatch, a track

Procedure :- The subjects/students takes the starting position behind the starting line. The starter
commands, Are you ready? and Go the word of is accompanied by a downward sweep of the starter's arm
as a signal to the timer. Two subjects/students can run at the same tine if there are two stopwatches.
Scoring :- The score is recorded in seconds to the nearest 10 of a seconds.

❸ 600 meter Run/Walk :-

The 600 meters is a middle distance running events in track and field competitions. in this few
variations in the walking or running test as a measure of aerobic fitness. For specific instructions for a
particular walking or running test.
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Equipment required :- Running track, marking cones, recording sheets , stopwatch

Procedure :- There are several tests which involve running for a set time or a set distance and the distance
covered or time required being recorded, the time required for 600 meter test normally range from 8 to 10
minutes, depending on the students being tested.

Scoring :- Norms are available for 600 meter run /walk test. It is important to compare results to normative
tales that have some test procedures with a similar targets group.

❹ Sit and Reach Test :-

The sit and reach test is a common measure of flexibility, it specifically measures the flexibility of lower
back and hamstring muscles. This test is important because tightness in this area implicates in lumbar
lordosis, forward pelvic tilt and lower back pain.

Equipment required :- Sit and Reach box, Measuring tape

Procedure :- This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be
removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat
to the floor. The tester may assist by holding them down. With the palms facing downwards, and the hands
on top of each other or side by side, the student reaches forward along the measuring line as far as
possible. Ensure that the hands remains at the same level, not one reaching further forward than the other.
After some practice reaches, the student reaches out and holds that position for at one-two seconds while
the distance is recorded. Make sure these are no jerky movements.

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Scoring :-The distance reached by the hands is recorded in centimetres or inches. Same test versions use
the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is
also the modified sit and reach test which adjusted the zero mark depending on the arm and leg length of
the students. There are some norms for the sit and reach test and also examples of some actual athlete
results.

❺ Partial Curl - up Test :-

The partial curl-ups test measures abdominal strength and endurance, which is important in back
support and core stability.. This test required the subject / students to perform as many sit ups as
possible.

Equipment required :- Clean floor , mat or dry turf , audio tape or drums.

Procedure :- The starting position lying on the back with the knees flexed and feet 12 inches from the
buttocks. The feet cannot e held or rest against an object. The arms are extended and are rested on the
thighs. The head is in a neutral position. The subject curls-up with a slow controlled movement until the
students shoulders come off the mat two inches, then back down again. One complete curl-up is
completed every three seconds (1.5 seconds up and 1.5 seconds down, with no hesitation). For example -
The subject/students cannot maintain the rhythm.

Scoring :-Record the total number of curl-ups. The completion of one complete curl-up counts as one. Only
correctly performed curl-ups should be counted, the sit up is not counted if the shoulders are not raised up
two inches, the head touches the mat, the heels come off the mat.

❻ Push-ups (for boys) :-

The push-up fitness test measures upper body strength and endurance. There are many variations
of the push-up test, such as different placement of the hands, how far to dip, the duration of the test and
the method of counting the number of completed push-ups.

Equipment required :- Floor mat, audio tape or clapping drums, stopwatch, wall, chair
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Procedure :- A standard push-up begins with the hands and toes touching the floor, the body and legs in a
straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angle to the
body. Keeping the back and knee straight, the subject/students lower body to a predetermined point, to
touch some other object, or until there is a 90 degree angle at the elbows, then returns back to the starting
position with the arms extended. This action is repeated and the test continues until exhaustion, or until
they can do no more in rhythm or have reached the target number of push-ups.
Scoring :- Record the number of correctly completed push-ups.

Modified Push - ups (for girls) :-

The modified push-up test fitness test is used to measures upper body strength endurance and
trunk stability. This variation, which uses a modified technique with a clap behind the back. Modified push-
ups work all your upper body muscles including chest, back, shoulders, biceps and triceps. They even help
strengthen your core.

Equipment required :- Stopwatch , Gym mat

Procedure :- The student lies face down on the mat. The test begins by clapping the hand together behind
the back once, then the hands ar brought back to next to the shoulders and a normal straight leg push-up is
completed with elbows completely straight in the up position. One hand is then used to touch the back of
the other hand before lowering the body again. The student ends the cycle back in the face down position
on the mat. The timing starts when the students first claps their hands behind their back, then continues
for 40 seconds.
Scoring :- Record the total number of correctly completed push-ups that were performed in 40 seconds.

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Practical-2
Procedure for Asanas, benefits and contraindication of two
(Bhujangasana & Vajrasana) Asanas for lifestyle disease.
Bhujangasana
Bhujangasana comprises of two words bhujang and asana. In Sanskrit, bhujanga means cobra
(snake) and asana means posture. In the final stage of this asana, the body resembles the shape of a
hooded snake, therefore the posture is called Bhujangasana.
Procedure :- To perform Bhujangasana, following steps should be followed
(i) Lie on the ground on your stomach with foreheads touching the floor, legs together, hands by the
side of thighs.
(ii) Fold the arms at elbows and place the palms by the side of the shoulders, with tips of the fingers
not crossing the shoulder line.
(iii) Inhaling, slowly raise the head first, then neck and after that shoulders, Shoulders should be
shrugged backwards.
(iv) Raise the trunk up to the navel region. Raise the chin as high as possible.
(v) Eyes should gaze upward.
(vi) Maintain this position for 5 to 10 seconds or as long as comfortable.
(vii) To come back, bring down the upper part of naval region, then chest then chin and head in the last.
(viii) Place the forehead on the ground and arms along the body, hands by the side of the thighs.
Benefits :-
(i) It helps to make spinal column flexible.
(ii) It solves digestive problems.
(iii) It increases intra-abdominal pressure benefitting the internal organs especially liver and kidneys.
(iv) It relaxes both body and mind.

Precautions :-
(i) Put minimum weight on hands.
(ii) Distribute weight on the back.
(iii) The trunk should be raised up to the navel only.
(iv) While rising, shoulders should be shrugged backwards.
(v) Lift your body slowly without any jerk.
(vi) Do not allow the elbows to spread out.

Contraindications :- Those suffering from hernia, peptic ulcer, intestinal tuberculosis and acute abdominal
pain should avoid practicing this asana.

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Vajrasana
This asana is a meditative posture. It is the only asana which can be practiced immediately after
eating meals.
Procedure :- To perform Vajrasana, following steps should be followed
(i) Sit with legs extended together, hands by the side of the body, resting on the ground.
(ii) Fold the left leg at the knee and place the foot under the left buttock.
(iii) Similarly, fold the right leg and place the foot under the right buttock.
(iv) Place both the heels so that the big toes overlap each other.
(v) Position the buttocks in the space between the heels.
(vi) Keep the hands on respective knees.
(vii) Keep the spine erect, gaze in front or close the eyes. In the beginning you can sit for 10 to 15
seconds.
(viii) While returning to the original position, bend a little towards right side, take your left leg and
extend it.
(ix) Similarly, extend your right leg and keep arms on the sides of the body.
(x) Return to the original position.

Benefits :-
(i) It is a meditative posture and helps in concentration.
(ii) It improves our digestive system.
(iii) It strengthens muscles of thighs and calf.
Precautions :-
(i) In the final posture spine must be straight.
(ii) Heels should be outside and buttocks should be resting on the heels. Not bend forward or
backward while sitting in this asana.

Contraindications :- Those suffering from chronic knee pain should not practice Vajrasana.

Note - Practical-3
You have to write by your own, in any one Games (Basketball, Football,
Handball, Hockey, Kho-Kho, Volleyball)

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