SAI Khelo India Fitness Test

Physical fitness is the capacity to meet the present and potential physical challenges of life with success.

For the assessment of fitness of students, various test are stated below:

BATTERY OF TESTS AGE GROUP 5-8 YEARS/CLASS 1 to 3

At Primary class 1-3, children should acquire Fundamental Movement Skills leaving the learning of specific physical
activities to later stages. The fundamental movement skills provide the building blocks for many physical activities,
such as playing games, dance, and sport. Locomotor, Manipulative & Body Management abilities are key to success
in most sports and physical activities. 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)

Which are important for controlling the body in various situations.

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)

Description of Tests:

 Body Mass Index

What does it measure:
Body Composition refers primarily to the distribution of muscle and fat in the body. Body size such as height,
lengths and girths are also grouped under this component. The test performed is Body Mass Index (BMI), which is
calculated from body Weight (W) and height (H). BMI = W / (H x H), where W = body weight in kilograms and H =
height in meters.

Infrastructure/Equipment Required:
Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall

Measuring Height Accurately

Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that interferes with the
measurement.
Take the height measurement on flooring that is not carpeted and against a flat surface such as a wall with no
molding.
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.
Make sure the participant is looking straight ahead and that the line of sight is parallel with the floor.
Take the measurement while the participant stands with head, shoulders, buttocks, and heels touching the flat surface
(wall). (See illustration.) Depending on the overall body shape of the participant, all points may not touch the wall.
Use a flat headpiece to form a right angle with the wall and lower the headpiece until it firmly touches the crown of
the head.
Make sure the measurer's eyes are at the same level as the headpiece.
Lightly mark where the bottom of the headpiece meets the wall. Then, use a metal tape to measure from the base on
the floor to the marked measurement on the wall to get the height measurement. Accurately record the height to the
nearest 0.1 centimeter.

Measuring Weight Accurately

Use a digital scale. Avoid using bathroom scales that are springloaded. Place the scale on firm flooring (such as tile
or wood) rather than carpet.
Have the participant remove shoes and heavy clothing, such as sweaters.
Have the participant stand with both feet in the center of the scale.
Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).

Scoring:
Height recorded in cm and mm.
Weight will be recorded in kilogram (kg) and grams (gms).
Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).
Accurately record the height to the nearest 0.1 centimeter.

 Plate Tapping Test

What does it measure:
Tests speed and coordination of limb movement.
Infrastructure/Equipment Required:
Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30 x 20 cm), stopwatch.

How to Perform:
If possible, the table height should be adjusted so that the subject is standing comfortably in front of the discs. The
two yellow discs are placed with their centers 60 cm apart on the table. The rectangle is placed equidistant between
both discs.
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. This action is repeated for 25 full cycles (50 taps).

Scoring: The time taken to complete 25 cycles is recorded.

 Flamingo Balance Test

What does it measure:
Ability to balance successfully on a single leg. This single leg balance test assesses 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

How to Perform:
Stand on the beam. Keep balance by holding the instructor's hand (if required to start).
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.
Start the watch as the instructor lets go of the participant/subject.
Pause the stopwatch each time the subject loses balance (either by falling off the beam or letting goes of the foot
being held).
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: The total number of falls or loss of balance in 60 seconds of balancing is recorded.
If there are more than 15 falls in the first 30 seconds, the test is terminated.
 Partial Curl Up (30 seconds)
What does it measure:
The curl up test measures abdominal muscular strength and endurance of the abdominals and hip-Flexors, important
in back support and core stability.

Infrastructure/Equipment Required:
Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording sheets, Pen

How to Perform:
The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90 degrees, with hands straight on the
sides (palms facing downwards) closer to the ground, parallel to the body.
The subject raises the trunk in a smooth motion, keeping the arms in position, curling up the desired amount (at least
6 inches above/along the ground towards the parallel strip).
The trunk is lowered back to the floor so that the shoulder blades or upper back touch the floor.

Scoring: Record the maximum number of Curl ups in a certain time period 30 seconds.

 Push Ups (Boys)/Modified Push Ups (Girls)

What does it measure:
Upper body strength, endurance and trunk stability.

Infrastructure/Equipment Required:
Flat clean cushioned surface/Gym mat

How to Perform: 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 angles to the body.
Keeping the back and knees straight, the subject lowers the body to a predetermined point, to touch some other
object, or until there is a 90-degree angle at the elbows, then returns back to the starting position with the arms
extended.
This action is repeated, and test continues until exhaustion, or until they can do no more in rhythm or have reached
the target number of push-ups.
For Girls: push-up technique is with the knees resting on the ground.
Scoring: Record the number of correctly completed pushups.

 Sit and Reach

What does it measure:

Common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles.
This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower
back pain.

Infrastructure/Equipment 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 centimeter/mm gradations. It is crucial that the vertical plane against which the subject's
feet will be placed is exactly at the 23 cm mark. Flat clean cushioned surface/Gym Mats

Scoring: The score is recorded (difference between initial position and final position), in cm and mm, as the distance
reached by the hand.

 600 Mtr Run/Walk

What does it measure:

Cardiovascular Fitness/Cardiovascular Endurance

Infrastructure/Equipment Required: Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or 400 mts
with 1.22 mt (minimum 1 mt) width preferably on a flat and even playground with a marking of starting and finish
line.

How to Perform:
Participants are instructed to run 600 mts. in the fastest possible pace. The participants begin on signal, “ready, start”
as they cross the finish line elapsed time should be announced to the participants. Walking is permitted but the
objective is to cover the distance in the shortest possible time.
Scoring: Time taken for completion (Run or Walk) in min, sec, mm

 50 Mtr Dash (Standing Start)

What does it measure:

Determines acceleration and speed

Infrastructure/Equipment Required:
Measuring tape or marked track, stopwatch, cone markers, flat and clear surface of at least 60 meters.

How to Perform:
A thorough warm up should be given, including some practice starts and accelerations.
Start from a stationary position, with one foot in front of the other. The front foot must be on or behind the starting
line. This starting position should be static (dead start).
The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and
encouraged to continue running hard through the finish line.

Scoring: Time taken for completion