1 Physical FitnessTest

FITNESS TEST - SAIKHELO INDIA FITNESS TEST IN SCHOOL

INTRODUCTION
The ability to perform physical activity is known as
Fitness. If aperson is fit for an activity or sport does not
ensure that he/she willbe fit for another activity or sport
as well. Each physical activity requires different set of
skills. Fitness consists of different fitness categories
which can be tested differently.

AGE GROUP 5-8YEARS | CLASS 1TO 3

Specific physical fitness learning is not suitable Figure 1.1 Measurement of Height
for young children. Children should be taught
Fundamental Movement Skills (FMS) which is the
basis of numerous physical activities including
playing, games, dance and sport. Majority of the 80 70
90
sports and physical activities are based on locomotor, 100
60
50
manipulative and body management abilities. The -110
following abilities of Class 1-3 children should be 40
120
measured and tracked: 30
130 20
1. Body Mass Index (BMI) K140 0, 19
2. Flamingo Balance Test
3. Plate Tapping Test
Figure 1.2 Measurement of Body-weight
1. Body Mass Index (BMI) For example, suppose aperson has abody-weight
Body Mass Index is the measure of body fat, of 70 kg and height 1.70 m. His/Her BMI would be:
calculated by the weight and height of a person. 70 kg 70
Hence, BMI =
BMI provides the ideal body weight as per the (1.70 m)² 1.70 x 1.70
height of a person. While calculating the BMI, 70 kg = 24.22
weight is measured in kilograms and height in 2.89 m
metres.
Hence, BMI = 24.22 (Normal BMI).
Formula to calculate BMI:
From the above formula, we can calculate the
BMI = Body weight (kg) excess or deficiency of fat in our body and
(Height) (m) measures can be adopted to correct it.
If your BMI is between 18.5 24.9, your body Normal Weight = 18.5- 24.9
weight is ideal. Therefore, you have a healthy = 25-29.9
weight. Overweight
Obesity Class I =30 39.9
Body Mass Index for Men & Women
Obesity Class II =35-39.9
CATEGORY BMI(BODY MASS INDEX)
Obesity Class II > 40
< 18.5
Under weight
 77 74 69
195 87 83 80

Scoring: The instructor will start the watch and

2. Flamingo Balance Test the participant has to balance on a single leg. The
number of times the participant loses balance and
fall in 60 seconds is recorded. If the participant
falls more than 15 times in the first 30 seconds, the
test will be terminated. Each time the participant
loses balance, the stop watch will be paused
and resumed again till the time there is a loss of
balance. The number of falls in 60seconds will be
counted.

Administrative Suggestion: Participants should be

encouraged to eyes focused on stationary object
straight ahead.
Figure 1.3 Flamingo Balance Test
3. Plate Tapping Test (Coordination)
Purpose: Ability to balance successfully on a
single leg. This single leg balance test assesses
thestrength of the leg, pelvic, and trunk muscle
as well as static balance.

Infrastructure/Equipment Required: Non Slippery

even surface, Stopwatch.
Process: The participant will stand on the beam
and can hold the instructor's hand initially to strike
balance. 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. Figure 1.4 Plate Tapping Test
9
Physical Fitness Test
 Purpose: Tests speed and coordination of linmb Purpose: To measure the speed.
movemnent.

Equipment Required: Table (adjustable height), 2

Equipment Needed: Stopwatch, racing path.
yellow discs (20cm diameter), rectangle (30 cm x Procedure: The participants stand on the starting
line. Therace starts after the
20 cm), stopwatch. ends across the finish line. instruction of Go and
Process: The table should be placed at a height so Rules:
that the participantcan stand comfortably in front o
of the disc. The yellow disc willbe placed on the Stopwatch starts after the starting of race.
table with 60 cm distance between their centres.
The rectangle willbe at equl distance between
Stopwatch
line.
ends after reaching the
finish
both the discs. The participant will move the
preferred hand in backward and forward direction
Scoring: The time is recorded upto the
10th
of a second. part
between the discs as quickly as possible while the
unpreferred hand is placed in the middle on the 3. 600 Meter
rectangle. This action will be repeated for 25 full
Run/WalkTest
cycles (50 taps).
Scoring: The time taken to complete 25 cycles is
recorded.

Administrative Suggestion: Participants should

be encouraged to stand in a balanced posture,
feet apart to shoulder width. Results are usually
better if the participant can maintain constant
during most of the run. pace

AGE GROUP
The
9-18+YEARS |CLASS 4TO 12
following
Physical Healthcomponents
are to
be considered in Figure 1.6 Track of 400 m for
and Fitness Profile for and may be used for 1 or 600-yard run
Class 4 to 12: children of 600 Yards = 548.64 1/2-mile run
metres
1. Body Purpose: To measure the
Composition (BMI) endurance. Cardio-respiratory
Described previously in this chapter. Equipment Needed: Stopwatch, racing path.
2. 50 Meter
Speed Test Procedure: The participarnts stand on
starting
line, After the instruction of Go, the race should
be started and ended on
the finish line.
Rules: Stopwatch starts after the
of "Go" and stopped after instruction
line. reaching the finish
4 Scoring: The time is recorded upto the 10th part
of a second.

7 4. Sit and Reach Flexibility Test

8
Purpose: To measure the flexibility of lower back,
thigh and hamstring muscles.
Figure 1.5 50 Meter Run Equipment Needed: Carpet, whistle, sit and reach
10 box.
 Lean forward slowls (i) Abdominal: Partial Curl-up:
and hold position
Purpose: Measuring strength and endurance of
abdominal region.
Fingertips
aligned
Equipment Needed: Mat, stopwatch.
Procedure: The participant lies back down on
the ground. Keeps both legs close to buttocks
by bending them from knees. Keeping the
Legs straight arms straight close to the buttock, keeps the
palms on the ground. The order of 'Start' is to
Remove shoes partially lift the torso and neck and return to
Feet slightly apart and
flat against the step the former position. This posture is a full partial
curl-up.
Figure 1.7 Sit and Reach Flexibility Test
Rules: The following are the rules of partial curl
Procedure: This test involves sitting on the floor up:
with legs stretched out straight ahead. Shoes The heel of the participant should be at a
should be removed. The soles of the feet are placed
distance of about 12 cm from the buttocks.
flat against the box. Both knees should be locked
and pressed flat to the floor. The tester may assist The soles of the feet should be adjacent to the
by holding them down. With the palms facing ground.
downwards and the hands on top of each other Raising the neck and torso, the palms should
or side by side, the participant reaches forward glide forward, adjoining the ground.
along the measuring line as far as possible. Ensure The hands willbe straight from the elbow.
that the hands remain at the same level, not one
reaching further forward than the other. After Scoring: Record the maximum number of Curl ups
some practice, the participant reaches out and in a certain time period of 30 seconds.
holds that position for a few seconds while the
distance is recorded.Make sure there are no jerky (ii) Muscular Endurance:
movemments. PuSH Urs FOR BoYs
Scoring: The score is recorded to the nearest
centimetre or half inch as the distarnce reached by
the hands.

5. Strength Test

Figure 1.9 Push-up - Boys

Purpose: To measure the strength of shoulders
and arms.
Figure 1.8 Partial Curl-up Equipment Needed: None.

Physical Fitness Test 11

 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 knees
straight, the participant lowers the body to a
predetermined point to touch the grOund or some
other object, or until there is a 90° angle at the
elbows, then return back to the starting position
with the arms extended. This action is repeated 1
without rest. C

Rules:
Figure 1.10 Modified Push Ups for Girls F
Knees not bend.

¢ After every push-up, hands should be Procedure: The participant lies face down th
straight. on the mat or on a floor, with hands below ar
+ Body should be straight while doing push shoulders and knees behind. The participant M
ups. then tuck toes under, tightens abdominal region Fl
Scoring: The number of correctly completed push and bends elbows to lower chest towards the A
upsis recorded. floor. He/she presses chest back up to start
Ae
position. ph
MoDIFIED PUSH UPS FOR GIRLS
Rules: The body should be straight while doing mu
Purpose: Tomeasure the upper body strength, modified push-ups. for
endurance, and trunk stability. thr

Equipment Required: Flat clean cushioned surface/ Scoring: The number of correctly completed push
ups is recorded. 1.
Gym Mats.