·•,·"')-,.
·-·•;"':"""'
, '·-~,~:J
Meaning of Motor Fitness
Motor fitness refers to the capability of an athlete to take part effectively in his/her
particular sport. It can also be said that motor fitness is a person's ability to do physical
activities. There are following items/tests to know the motor fitness of an athlete.
(i) 50 m Standing Start or-50 m Dash
(ii) 600 m Run/Walk
(iii) Sit and Reach
(iv) Partial Curl Up
(v) Push Ups (Boys)
(vi) Modified Push Ups (Girls)
(vii) Standing Broad Jump
(viii) Agility-4 x 10 m Shuttle Run
The explanation for the aforementioned tests is given below:
50 m Standing Start or 50 m Dash
Purp<ise: The purpose of this test is to
determine or measure speed.
Equipment:Required: Measuring tape or
marked track, 2 stopwatches.
Prooedun: An area of 50 m is marked on
a track. Two parallel lines are drawn 50 m
apart considering one as starting line. The
subject takes the starting position behind
the starting line. The starter commands,
"Are you ready?" and "Go". The word 'Go' is
50 m dash
accompanied by a downward sweep of the
starter's arm as a signal to the timer. Two subjects can run at the same time if there are
two stopwatches. The score is recorded in seconds to the nearest 10th of a second.
600 in Run/Walk
purpose: To measure endurance.
Equipmen t Requi red: 600 m track an d stop
watches.
Proced ure: The subject takes the pos1·t·10n of
standing right behind the starting line. At the
signal of "Ready'' and "Go" the subject starts
running 600-yard distance · Duri·ng the course
of running he may walk. In this test, many Track of 400 m for 600 m run
students can run at the same tim e. T"1me 1s
· recorded 1n
• minutes and seconds.
::1:!t::;;~~:::t
Sit and Reach
I.". ., ,. . . . . .- - ~-..~.
i
used as a normal test to assess flexibility.
Purpose: The sit-and-reach test is a
significant test to measure the flexibility of hip
I
region including the lower back and hamstring :l :1:i
muscles. Generally, it is noted that owing to i
the lack of flexibility in this region, there is a ;;!
greater risk of injury. It is also entangled with
lumbar lordosis and lower back pain. Sit-and-reach test
Equipment Required: Sit-and-reach box or a makeshift ruler and a box may be used in
which the zero mark can be adjusted for each individual according to their sitting reach
level because there is a variation of lengths of individual's arms and legs.
Procedure: First of all, shoes and socks should be removed. Then sit down on the floor
with legs stretched out straight ahead. The soles of the feet should be kept flat against the
box. Both the knees should be locked and pressed flat to the floor. An assistant may hold
the knees down. Palms should be facing downwards. Hands should be on the top of each
other or side by side. The individual, whose flexibility is to be measured tries to extend
his both hands forward along the measuring line on the box as far as he can extend. His
fingertips of both hands should remain equal and at the same level. He should not jerk or
bounce to reach maximum distance. He should hold the full reach position for two seconds
and the score (distance) should be recorded. Generally, in such test, warm-up is not allowed,
however, the best results can be attained after suitable warm-up. In case of a sliding ruler
or a makeshift ruler the zero mark should be at the fingertips. If it is not available or
' then zero mark should be 9 inches before the feet.
simple marking is there
Scoring: The score is recorded to the nearest centimetre or half inch based on the distance
reached by the fingertips of both hands.
IT1 "'""' n m MRASUREMENT IN SPORTS
Advantages
1. It is a simple test to know the flexibility.
2. It is an easy test to perform.
Disadvantages: This test is good for flexibility of joints of lower back and hamstrings a
not related to the flexibility of other joints of the body.
Partial Curl Up
Purpose: To test the strength and endurance of abd'ominal muscles. In fact, stro
abdominal muscles are significant for maintaining good posture, hip alignment and ·
preventing low back pain.
Equipment Required: A flat clean and cushioned surface, recording sheet and pen.
Procedure: First of all, the complete test procedure is explained to the subject. After th
the subject lies in supine position on cushioned surface. The knees should be flexed an
feet should be 12 inches from the buttocks. Both the feet should be slightly apart. The ar
are extended and are rested on thighs. The head should be in neutral position. This is t
starting position. Then, the subject curls up with a slow controlled movement, until hi
her shoulders come off the cushioned surface or mat two inches then back down again. O
complete curl-up is completed every three seconds. These are continued until the subje
feels unable to maintain the rhythm. There should not be any pause in the up or dow
position. It should be a continuous process.
Scoring: Record the total number of partial curl ups. Curl up should not be counted if th
shoulders are not raised up by 2 inches.
Advantages
1. This test is simple and quick to perform.
2. It requires minimum equipment.
3. A number of subjects/students may be tested at a time.
Push Ups (Boys)
Purpose: To test or measure the upper
body strength and endurance.
Equipment Required: A floor mat and
a paper to record basic information such
as age, gender and total number of push
ups performed.
Proced~: After proper warming up,
ask the subJe<:t to take position. In a push
up position hands and toes should touch
the mat/floor. Hands should be shoulder-
width apart. The upper body and J egs
should be in a etraight lin~ :Elbows Push Ups
8 :::~
· l~I\\Rlto.lWf
'1~ ;IXl4Y
~d t.he knees strai~ t , the subject loy
90 degrees or ch.eat J::Qay touch the Dl8-t.l
• ~:with.~ Villl extended. This 1' one rtl>'
e action is repeated and the test continues until exhaustion or until the subject can do
::e in rhythm. Count the t otal number of push ups performed.
l\fodified Push U ps (Girls)
A Dlodified version of t he test is used for girls.
purpose: To measure the upper body strength and endurance.
Equipme nt Required : A m at and paper to record the basic information such as age,
gender and a total number of push u ps performed.
Procedure: After proper warmin g u p, the subject is asked to take starting position for
modified push ups. In a modified push up position, hands and knees should touch the
mat/floor. Both the hands should be shoulder-width apart and elbows fully extended. The
body from the knees, to the hips and t o the shoulders should be in a straight line. While
keeping this position, the subject should lower h er upper body, so that elbows may bend to
90 degrees. Then the subject returns back to t he st arting position. This is one repetition.
The same action is repeated and the test cont inues u ntil exhaustion or until she can do no
more in rhythm. Count the total number of modified push ups for record.
Standing Broad Jump
Purpose: To measure the explosive power of legs.
Equipment Requ ired: A sandy long jump pit and a
measuring steel tape.
Procedure: A take-off line is marked on the ground.
Subject stands just behind the take-off line with the
feet several inches apart. The subject swings the arms
and bends the knees to take a jump in the long jump
pit. Three trials are given to the subject. The distance
is measured from the take-off line to the heel or other
part of the body that touches the ground nearest to the Sandy pit for standi ng b road jum p
take-off line. All jumps are measured and the best one
is recorded. The measurement is noted in feet and inches.
4 x 10 m Shuttle Run
Purpose: To measure agility (ability to change direction).
Equ ipm ent Required: Two wooden blocks ·· - --·-·---~~-
(each block should measure 10 x 5 x 5 cm),
marker cones, measuring tape, stopwatch and
a flat surface with two lines 10 m apart.
~rocedu r e: Mark two parallel lines 3 meters
in length, 10 meters apart using marking tape
or cones, considering one line as starting line.
The subject stands at starting line or point. The
two Wooden blocks are placed in the edge of the
0ther line. On t he signal 'go' the subject runs to
the Wooden blocks, lift s one block , returns to the 4 x 10 m Shuttle run
