Practical-1

Fitness Test – SAI Khelo India Fitness Test in schools

MOTOR FITNESS: It is a person’s ability to perform physical activities.

Purpose: To Measure Motor Fitness of Boys and Girls.
Test Items: This test consists of 9 test items for 2 categories.
Battery Of Tests:

I. AGE GROUP 5-8 YEARS [CLASS 1 to 3]

Abilities of children in class 1-3 which need to be measured and tracked are:-
(1) Body Composition (BMI)
(2) Coordination (Plate Tapping)
(3) Balance (Flamingo Balance)

[1]BODY MASS INDEX

 Purpose: The purpose of the test is to measure whether a person is
underweight or have a healthy weight, excess weight, or obesity.
 Equipments Required: Flat Clean surface, Weighing Machine,
Stadiometer/Measuring Tape pasted on a wall, pen and paper
 PROCEDURE:
→Measuring Height Accurately
(1) Remove the participant’s shoes, bulky clothing, and hair ornaments, and
unbraid hair that interferes with the measurement.
(2) Take the height measurement on flooring that is not carpeted and against a
flat surface such as a wall with no moulding.
(3) Have the participant stand with feet flat, together, and back against the
wall. Make sure legs are straight, arms are at sides, and shoulders are level.
(4) Make sure the participant is looking straight ahead and that the line of sight
is parallel with the floor.
 (5) Take the measurement while the participant stands with head, shoulders,
buttocks, and heels touching the flat surface (wall).
(6) Accurately record the height to the nearest 0.1 centimetre.
→Measuring Weight Accurately
(1) Use a digital scale. Avoid using bathroom scales that are spring- loaded.
(2) Place the scale on firm flooring (such as tile or wood) rather than carpet.
(3) Have the participant remove shoes and heavy clothing, such as sweaters.
(4) Have the participant stand with both feet in the center of the scale.
(5) Record the weight to the nearest decimal fraction.
 Scoring:
Height recorded in cm and mm.
Weight will be recorded in kilogram (kg) and grams.
 Computing Formula of BMI:
Metric— BMI=weight(kg)/[height(m)]2
Imperial— BMI=703*weight(lbs)/height(in)

BMI Norm Table (On blank Side)

[2]PLATE TAPPING TEST

 Purpose: The purpose of the test is to measure speed and coordination of limb
movement.
 Equipments Required: Table (adjustable height), 2 yellow discs (20cm
diameter), rectangle (30 x 20 cm), stopwatch, pen & paper.
 PROCEDURE:
(1) If possible, the table height should be adjusted so that the subject is
standing comfortably in front of the discs.
(2) The two yellow discs are placed with their centres 60 cm apart on the
table. The rectangle is placed equidistant between both discs.
(3) The non-preferred hand is placed on the rectangle. The subject moves
the preferred hand back and forth between the discs over the hand in the
middle as quickly as possible.
 (4) This action is repeated for 25 full cycles (50 taps).
 Scoring: The time taken to complete 25 cycles is recorded.

[3]FLAMINGO BALANCE TEST

 Purpose: The purpose of the test is to measure the strength of the leg, pelvic,
and trunk muscle as well as Static balance.
 Equipments Required: Non-slippery even surface, stopwatch, can be done on
just standing on beam, pen & paper.
 PROCEDURE:
(1) Stand on the beam. Keep balance by holding the instructor's hand (if
required to start).
(2) While balancing on the preferred leg, the free leg is flexed at the knee
and the foot of this leg held close to the buttocks
(3) Start the watch as the instructor lets go of the participant/subject.
(4) Pause the stopwatch each time the subject loses balance (either by
falling off the beam or letting goes of the foot being held).
(5) Resume over, again timing until they lose balance. Count the number of
falls in 60 seconds of balancing.
If there are more than 15 falls in the first 30 seconds, the test is terminated.
 Scoring:
(1) The total number of falls or loss of balance in 60 seconds of balancing is
recorded.
(2) If there are more than 15 falls in the first 30 seconds, the test is terminated.

II. AGE GROUP: 9-18+ YEARS [CLASS 4 to 12]

For Class 4 to 12, it is important for students to have an overall physical fitness.
The following Components are to be considered in Physical Health and Fitness
Profile:-
(1) Body Composition (BMI)
(2) Strength: a. Abdominal (Partial Curl-up)
b. Muscular Endurance (Push ups for boys, Modified push ups for girls)

(3) Flexibility (Sit and Reach Test)

 (4) Cardiovascular Endurance (600 Metre Run/Walk)
(5) Speed (50mt. Dash)

[1]BODY MASS INDEX

 Purpose: The purpose of the test is to measure whether a person is
underweight or have a healthy weight, excess weight, or obesity.
 Equipments Required: Flat clean surface, weighing machine,
stadiometer/measuring tape pasted on a wall, pen and paper
 PROCEDURE:
→Measuring Height Accurately
(1) Remove the participant’s shoes, bulky clothing and hair ornaments and
unbraid hair that interferes with the measurement.
(2) Take the height measurement on flooring that is not carpeted and against a
flat surface such as a wall with no moulding.
(3) Have the participant stand with feet flat, together and back against the wall.
Make sure legs are straight, arms are at sides, and shoulders are level.
(4) Make sure the participant is looking straight ahead and that the line of sight
is parallel with the floor.
(5) Take the measurement while the participant stands with head, shoulders,
buttocks, and heels touching the flat surface (wall).
(6) Accurately record the height to the nearest 0.1 centimetre.
→Measuring Weight Accurately
(1) Use a digital scale. Avoid using bathroom scales that are spring- loaded.
(2) Place the scale on firm flooring (such as tile or wood) rather than carpet.
(3) Have the participant remove shoes and heavy clothing, such as sweaters.
(4) Have the participant stand with both feet in the center of the scale.
(5) Record the weight to the nearest decimal fraction.
 Scoring:
(1) Height recorded in cm and mm.
(2) Weight will be recorded in kilogram (kg) and grams.
 Computing Formula of BMI:
 Metric— BMI=weight(kg)/[height(m)]2
Imperial— BMI=703*weight(lbs)/height(in)

BMI Norm Table (On blank Side)

[2]STRENGTH
(a) Abdominal Strength (Partial Curl-Up)
 Purpose: To measure abdominal muscular strength and endurance of the
abdominals and hip flexors.
 Equipments Required: Flat mat, stopwatch, recording sheets, pen.
 PROCEDURE:
(1) The subject lies on a flat, clean mat surface with 2 tape markings 6 inch
apart with hands straight on the sides (palms facing downwards), fingers
touching the first marking, knees flexed (usually at 90 degrees) and heels 18
inches away from buttocks.
(2) On the command, the subject raises the trunk in a smooth motion
curling up the desired amount (at least 6 inches above ground). Finger tips
touching the second marking.
(3) The trunk is lowered back to the floor so that the shoulder blades or
upper back touch the floor.
(4) Repeat the same and perform as many number of curl ups as possible in
a certain time period, such as 30 seconds for age 9-14 years or 1 minute for
age 15+ years.
(5) Record the number of curl ups done in stipulated time period.
 Scoring: Total number of curl ups done is score.

(b) Muscular Endurance (Push ups for boys, Modified push ups for girls)
→Push Up Fitness Test (for boys) [also called the press-up test]
 Purpose: To measure the strength and endurance of the arms and shoulder
girdle.
 Age Level: Ages ten through college (for boys only).
 Equipments Required: A mat on the floor.
 Pre-Test: Perform a standard warm-up.
 PROCEDURE:
(1) Straight arm front leaning rest position with the hands and toes touching
the floor.
(2) The body and legs in a straight line, feet slightly apart, the arms at
shoulder width.
(3) The subject lowers the body until the chest touches the mat, then
returns back to the starting position with the arms extended.
(4) This action is repeated and the test continues until exhaustion.
 Scoring: The number of correctly completed push-ups is the score.
 Advantages:
(1) This test is easy and quick to perform.
(2) Usually requiring minimal or inexpensive equipment.
(3) Many subjects can be tested at once.

→Modified Push Up Fitness Test (for girls) [also called as bent-knee push-up test]
 Purpose: To measure the strength and endurance of the arms and shoulder
girdle.
 Age Level: Ages ten through college (for girls only).
 Equipments Required: A mat on the floor.
 Pre-Test: Perform a standard warm-up.
 PROCEDURE:
(1) Kneel on the floor, hands on either side of the chest and keep your back
straight.
(2) Lower the chest down towards the floor till your elbows are at right
angles or your chest touches the ground.
(3) Do as many push-ups as possible until exhaustion.
(4) Count the total number of push-ups performed.
 Scoring: The number of correctly completed push-ups is the score.
 Advantages:
(1) This test is easy and quick to perform.
(2) Usually requiring minimal or inexpensive equipment.
(3) Many subjects can be tested at once.

[3]SIT AND REACH TEST

 Introduction: This test was first described by Wells and Dillon (1952). This
test is widely used as a general test of flexibility.
 Purpose: To measure flexibility of the lower back and hamstring muscles.
 Equipments Required: Sit and Reach box with the following dimensions- 12"
x 12" (sides), 12" x 10" (front and back), 12" x 21" (top) [inscribe the top
panel with cm/mm], pen and paper.
 PROCEDURE:
(1) The athlete warms up for 10 minutes. The athlete sits on the floor with
their legs fully extended with the bottom of their bare feet against the box.
Shoes should be removed.
(2) The soles of the feet are placed flat against the box. Both knees should
be locked and pressed flat to the floor - the assistant may help by holding
them down.
(3) With the palms facing downwards, and the hands on top of each other,
the subject reaches forward along the measuring line as far as possible.
(4) Ensure that the hands remain at the same level, not one reaching
further forward than the other.
(5) After some practice reaches, the subject reaches out and holds that
position for at least 1-2 seconds while the distance is recorded. The athlete
performs the test 3 times.
(6) Make sure there are no jerky movements.
 Scoring: The score is recorded to the nearest centimetre as the distance
reached by the hand.
 Advantages:
(1) The sit and reach test is a common test of flexibility, and is an easy and
quick test to perform.
(2) If using the standard testing procedure, there is a lot of published data
to use for comparison.
 Disadvantages:
(1) Variations in arm, leg and trunk length can make comparisons between
individuals misleading.
(2) This test is specific to the lower back and hamstrings, and may not be
relevant to other body parts.

[4]600 METRE RUN

 Purpose: To measure Cardiovascular Fitness/Cardiovascular Endurance.
 Equipments Required: A marked track, a stop watch, pen and paper.
 PROCEDURE:
(1) The student stands near the starting line.
(2) On the command “Go” run and cover the distance of 600M. In the
fastest possible pace.
(3) Record the time taken.
 Scoring: Total time taken to complete the distance is taken as score.

[5]50 METRE DASH

 Purpose: To measure speed.
 Equipments Required: Marked 50m area, stop watch, pen and paper.
 PROCEDURE:
(1) Mark an area of 50m.
(2) The students stand near the starting line.
(3) With standing start, on the command “Go” run as fast as you can to
cover the distance of 50m.
(4) Record the time taken.
Scoring: Total time taken to complete the distance is score.