PART-A

1 PHYSICAL FITNESS TEST

(SAIKhelo India Test]
History. As a matter of tact, if w e healthy and physically
fit. we canperforn our duties and responsibilities eftectively
whether it is persOnal, soial or ofticial. Each one of us cm
enjov good phvsicalfitess if onepavsattentionto iton regular
basis towards achieving set goals. Maintaining and improving
phvsicalfitness is ancasv proess to practice. Aindividual can
KHELO
remain phvsicallv it if he is keenly interested in enjoying a
meaningful life. Indeed, physical fitness is a necessity to enable
INDIA
us topertorm and carry out all our activities of life. The main
purposeot this titness test is to promote "Fitness for A". But
0efore knowing about the various tests related to physical
itness, it is essentialto have clear-cut understanding about physical fitness.
challenges of life with success.
Phvsical titness is the capacity to meet the present and potential physical
It is also called the ability to perform activities. In fact, each activity and sports require a specitic set Of SKIs
into Specific fitness components, which can be tested
and titness level. That is why, fitness is usually divided
concerned with health related physical fitness and skill or
and trained individually. Physical fitness is generally
performance related physical fitness.
SAI tests are stated below:
For the assessment of physical fitness of students, various
5-8 YEARS/CLASSES 1 TO 3
A. BATTERY OF PHYSICAL TESTS FOR THE AGE GROUP
leaving the
At primary level classes, i.e. 1to3, students
should acquire various fundamental movement skills
basicor fundamental skills provide building blocks for
learning of specific physical activities to later stages. Theand sports. The following are the abilities of studentsin
many physical activities, such as playing games, dance
measured for controlling the body in different situations.
classes 1-3, which are essential to be
Height)
1. Body composition / BMI (Weight/Height x
Balance)
2. Flamingo Balance Test (Static
3. Coordination Test (Plate Tapping Test)
Description of Tests below:
Composition, Body Mass Index test is used which is described
For Body
BODY MASS INDEX Quetelet. In fact.
known as Quetelet Index because it was invented by Adolphe
The BodyMass ndex is also not actuall
measurement which compares an individua>'s weight and height. Although, it does on how
it is a statistical weight based
body fat, yet it is a very useful tool to estimate a healthy body
measure the percentage of tool is very easy to
to identity the weight problem. BMInormal
Indeed, it is the most widely used weichbt
tall an individual is. one can come to know whether one is underweight,
help of BMI divided by tho
measure and evaluate. With the defined as the individual's body weight
category of obesity. BMI can be
overweight or in the
square of his height.
Calculation of BMI formula:
calculated with the help of the following
BMIof any individual can be
Body weight
Body Mass Index (BMI) = Height x Height
student is takon in s
individual is measured in kilograms and the height of that
Here,the weight of an
Physical Fitness Test (Sai Khelo India Test) 5
 Gpftastructure/ Bquipment Required
Weighingscale/'machine and stadiometre
Measurement of Height.
Children should remove socks, shoes and jackets or Wall
surface should be hard. If such surface is not [Link], any heavy
a hard clothing.
wooden SurfaceThe floor
should
he kept under the base of height rule.
Procedure to Height Measurement
1 The child should be asked to stand with bis/her
back to the height rule or
measuring surtace. The tvet shouldbe together and flat on the floor. Arms at
side and knees and back should be straight. The back of the
calves, heels and shoulder blades should be touching the hcad, buttoks,
The evesight shouldbe forward. measuring surlace.
9 After that, the head piece or head board or
sliding part of the measurin, rod
is lowered gently so that the hair is pressed flat. The
hcad board should be
horizontal to the measuring tapeor height rule.
3 Read the height to the nearest half acentimeter and
record it. If the adult is Standing position during
taller than themeasurer, the measurer should stand on aplatform or foot stool
height rneasurernent
so that he/she can read the height rule properly.
Measurement of Weight
The scaleshould be placed on a hard floor surface. If such a surface is not available, a
hard wooden platform should be kept under the scale or weighing machine. Be sure
that the surface on which the scale is placed, should be horizontal. For balancing the
beam,move both weights left to zero before each use. If the scale does not balance at
the midpoint, adjust the counter weight until it does.
Procedure for Weight Measurement
1. The child should remove the jacket, coat, shoes, etc. It means he should wear
very light clothes.
2. He should stand in the centre of the platform of the weighing machine and the
body weight should be equally distributed on both the feet. Standing on the side
of the platform of the weighing machine may affect the measurement. Standing position on the
3. For balancing the beam, move the larger weight to the right until the indicator weighing scale/machine
arrow drops below the center. Move the larger weight back to the left side to
move the indicator arrow slightly above the midpoint. Then move the smaller weight to the right until
the indicator arrow balances at the midpoint. After that read the measurement and record it to the nearest
0.1 kg
Scoring weight
Height of students is recorded in meter and cm. Accurate height should recorded to the nearest 0.1 cm. The
to the nearest decimal
is recorded in kilogram (kg) and grams (gms). The accurate weight should be recorded
fraction (for example, 20.1 kilograms).
FLAMINGO BALANCE TEST
This test is used to measure the ability to check static balance successfully on a
single leg. This single leg balance test measures the strength of the leg, pelvic and
trunk muscles.
Infrastructure/Equipment Required
Non-slippery even surface, stopwatch. It can be performed by just standing on one
leg on a thin line for 5to 8 ycar-olds or a beam for 9 to 18 year-olds.
6 Saraswati Lab Manual Health & Physical Education-Xl
 Procedure: Stand on theline or beam (according to age). If you require, you can takethe help of theinstructorto
keep balance in the starting while balancing onthe preterred leg, thefree leg slhould be bent at the knee andthefoot
of this leg should be held close to
your buttocks. Start the stopwatch as the participant. Each
time, whenever, the instructor lets goof the
participant/student
held, pause the stopwatch. loses balance either by falling offthe
Resume over the timing until the participant beam or letting:3go of the foot
being
60 seconds of balancing. If there are more than loses balance. Count the number of ld
balance, the participants should practice one foot |5fallk in the irs 30 seconds, the test is
terminated. For impro
straight line and walking on beam, etc. balance, walking on toes and heel-toe walking, walkii%
Scoring
The total number of falls or loss of
first 30 seconds the test is balance in 60 seconds is recorded. In case, there are
more than J Ta
terminated for the participant.
cOORDINATION TEST (Plate Tapping Test)
The plate tapping test is used to measure the
movennent. speed and coordination of limb

Infrastructure/Equipment Required: Table (adjustable height), 2

Lrev discs 20 cm diameter, rectangle (30 x 20
cm), stopwatch.
Procedure: If possible, the height of the table should
the participant (student) is standing comfortably in frontbe ofadjusted so that
two grey discs are placed with their centres 60 cm the discs. The
apart on the table.
The rectangle is placed at equal distance between
both discs. The non
preferred hand is placed on the rectangle. The participant
preferred hand back and forth between the discs over the hand inmoves the
the middle as quickly as possible. This action
isrepeated for 25 full cycles, (50 taps).
Scoring
The time taken to complete 25 cycles is recorded..
8. BATTERY OF TESTS FOR THE AGE GROUP9 TO 18
YEARS/CLASSES 4TO 12
For classes 4 to 12, it is most significant for students to have overall physical
fitness. The following components
are to be considered in physical health and fitness profile:
1. Body composition (BMI)
2. Muscular strength and endurance:
(a) Abdominal/core strength (Partial curl-up)
(b) Muscular endurance (Push-ups for boys), (Modified Push-ups for girls)
3. 50 m Dash or 50m Standing start
4. 600 m Run/walk
5. Sit and Reach Test (Flexibility Test)
Description of Tests
For Body Composition, Body Mass Index test is used which is described below:
BODY MASS INDEX

The Body Mass Index is also known as Quetelet Index because it was invented by Adolphe Quetelet. In fact.
it is astatistical measurement which compares an individual's weight and height. Although, it does not actually
measure the percentage of body fat, yet it is a very useful tool to estimate a healthy body weight based on how
tall an individual is. Indeed, it is the most widely used tool to identify the weight problem. BMI is very easy to
measure and evaluate. With the help of BMI one can come to know whether one is underweight, normal weight.
overweight or in the category of obesity. BMI can be defined as the individual's body weight divided by the
square of his height.
Physical Fitness Test (Sai Khelo India Test) 7
Calculation of BMI
BMIof any individual can be calculated with the help of the following formula:
Body weight
Body Mass Index (BMI)
Height x Height,
Here, the weight of an individual is measured in kilograms and the height of that student is taken in metres.
ntrastructure/Equipment Required
Weighing scale/machine and stadiometre
Measurement of Height
Children should remove socks, shoes and jackets or any heavy clothing. The floor
surface should be hard. If such surface is not available, a hard wooden surface should
be kept under the base of height rule.
Procedure to Height Measurement
1. The child should be asked to stand with his/ her back to the height rule or
measuring surface. The feet should be together and flat on the floor. Arms at
side and knees and back should be straight. The back of the head, buttocks,
calves, heels and shoulder blades should be touching the measuring surface.
The eyesight should be forward.
2. After that, the head piece or head board or sliding part of the measuring rod
is lowered gently so that the hair is pressed flat. The head board should be
horizontal to the measuring tape or height rule. Standing position during
3. Read the height to thenearest half a centimeter and record it. If the adult is height measurement
taller than the measurer, the measurer should stand on aplatform or foot stool so that he/she can read
the height rule properly.
Measurement of Weight
The scale should be placed on a hard floor surface. If such a surface is not available, a
hard wooden platform should be kept under the scale or weighing machine. Be sure
that the surface on which the scale is placed, should be horizontal. For balancing the
beam, move both weights left to zero before each use. If the scale does not balance at
the midpoint, adjust the counter weight until it does.
Procedure for Weight Measurement
1. The child should remove the jacket, coat, shoes, etc. It means he should wear
very light clothes.
2. He should stand in the centre of the platform of the weighing machine and the
body weight should be equally distributed on both the feet. Standing on the side
of the platform of the weighing machine may affect the measurement.
3. For balancing the beam, move the larger weight to the right until the indicator Standing position on the
arrow drops below the center. Move the larger weight back to the left side to weighing scale/machine
move the indicator arrow slightly above the midpoint. Then move the smaller
weight to the rightuntil the indicator arrow balances at the midpoint. After that read the measurement
and record it to the nearest 0.1 kg.
Scoring
Height of students is recorded in meter and cm. Accurate height should recorded to the nearest 0.1 cm. The
weight is recorded in kilogram (kg) and grams (gms). The accurate weight should be recorded to the nearest
decimal fraction (for example, 20.1kilograms).
8 Saraswati Lab Manual Health & Physical Education-XIl
 MUSCULAR STRENGTH AND
Abdomi
Purpose:
In
fact,
nallcore ENDURANCE
test strength (Partial curl-up)
To the
strength and
strong abdominal endurance of
good posture, hip muscles abdominal
and in significant for nuscles.
are
alignment preventing low bckmaitaining
Infrastructure/Equipment
surface, recording sheet andRequired:
Procedure:
the First of all, the pen.
A fMat
clean and
pain.
cushioned
surface.
complete
subject. After that the subject test
procedure is
from the
The knees
should be flexed and fectposition onexplained
lies in supine to
buttocks.
are extended Both the
and are rested onfeet should be slightly should be cushioned
12 inches
position. apart. The
thighs. The head should be in arms
a slow This is the starting
controlled position. Then, the subject curls upneutral
movement, until
cushioned surface or mat two incheshis/her shoulders come offwith the Partial curl-up
seconds. These are then back
until the subiect feels down again. One complete curl-up is completed every three
in the up or
down continued
position. It should be
unable to maintain the rhvthm.
Scoring: a There should not be any Pau
are not Record the total number of partialcontinuous process.
raised up by 2 inches. curl ups in 30 seconds, Curl
up should not be
Aluscular Endurance counted if the shouldei>
Push Ups (Boys)
Purpose: To test or measure the
upper body strerngth and
Infrastructure/Equipment
basic information such as age,
performed.
Required: A floor mat and a paperendurance.
gender and total number of push to record
ups
Procedure: After proper warming up, ask the
In a push up position
hands and toes should touchsubject
the
to take position.
should shoulder-width apart. The
be mat/floor. Hands
straight line. Elbows should be fully upper body and legs should be in a
knees straight, the subject lowers the extended keeping the back and the
to 90 degrees or chest may upper body so that elbows may bend
touch the mat/floor, then returns back to the
starting position with the arms extended. This is one Push Ups
action i repeated and the test continues until repetition. The same
Record the total number of push ups performedexhaustion or until the subject can do more in rhythm. Scoring:
correctly.
Modified Push Ups (Girls)
A modified version of the test is used for girls.
Purpose: To measure the upper body strength and endurance.
Infrastructure/Equipment Required: Amat and paper to record the basic
information such as age, gender and a total number of push ups performed.
Procedure: After proper warming up, 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 to the shoulders should be in a straight line. While keeping this
position, the subject should lower her upper body, so that elbows may bend
to 90 degrees. Then the subject returns back to the starting position. This
is one repetition. The same action is repeated and the test continues until Modified Push ups for girls
exhaustion or until she can do no more in rhythm.
Scoring: Record the total number of push ups performed correctly.
Physical Fitness Test (Sai Khelo India Test) 9