Practical : 1 - Fitness tests administration

• Fitness Test – SAI Khelo India Fitness Test in schools

Purpose: To Measure Motor Fitness of Boys and Girls.

Test Items: This test consists of 9 test items for 2 categories.

Battery Of Tests:

* 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/Aim : The purpose of the test is to measure whether a person is underweight or have
a healthy weight, excess weight, or obesity.
Infrastructure/Equipment 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 molding.
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 centimeter.
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:

BMI Norm Table

2 . Plate Tapping Test

Purpose/Aim: The purpose of the test is to measure speed
and coordination of limb movement.
Infrastructure/Equipment 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 centers 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.
Infrastructure/Equipment 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.

* 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 Meter Run/Walk)
5.Speed (50 mt. Dash)
1.Body Mass Index: 1.Body Mass Index
Purpose/Aim : The purpose of the test is to measure whether a person is underweight or have
a healthy weight, excess weight, or obesity.
Infrastructure/Equipment 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 molding.
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 centimeter.
Measuring Weight Accurately
1.Use a digital weight scale.
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

Computing Formula of BMI:

BMI Norm Table :

2.STRENGTH:
(a) Abdominal Strength: Partial Curl Up:
Purpose : To measure abdominal muscular strength and endurance of the abdominals and hip flexors,
Equipment : 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 1 8 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 a certain time period, such as 30seconds (Age 9-14 years) or 1Minute (Age15+)
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 Ups (Boys), Push Up Fitness Test (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.
Equipment : 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.

6.Modified Push Ups Fitness Test ("bent knee") (Girls)

Purpose: To measure the strength and endurance of the arms and shoulder girdle.
Age Level: Ages ten through college for girls only.
Equipment and materials :A mat on the floor
 pre-test: Perform a standard warm-up.
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.
Equipment : 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
centimeter/ mm, Pen & paper.
Procedure of Test:
1. The athlete warms upfor 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 one-two
seconds while the distance is recorded. The athlete performs the test three times .
6. Make sure there are no jerky movements.
Scoring: The score is recorded to the nearest centimeter 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 ..
4.600M run:
Purpose : To measure Cardiovascular Fitness/Cardiovascular Endurance
Equipment : A marked track, a stop watch. Pen & paper.
Procedure :
1.The student stands near the starting line.
2 . On the command “ Go” run and cover the distance of 6 0 0 M . In the fastest possible pace.
3. Record the time taken.
Scoring: Total time taken to complete the distance is taken as score.
5..50 M Standing Start Test:
Purpose : To measure speed.
Equipment : Marked 50M Area, Stop watch ,Pen & paper.
Procedure :
1. Mark an area of 50M.
2. The student stands near the starting line.
3 . With standing start, On the command “ Go” run as fast as you can to cover the distance of 5 0 M .
4. Record the time taken.
Scoring: Total time taken to complete the distance is taken as score.