FITNESS TEST – SAI KHELO INDIA FITNESS TEST IN SCHOOL

AGE GROUP 5-8 YEARS | CLASS 1 TO 3 AT PRIMARY CLASS 1-

3,
CHILDREN SHOULD ACQUIRE FUNDAMENTAL MOVEMENT
SKILLS (FMS) LEAVING THE LEARNING
OF SPECIFIC PHYSICAL ACTIVITIES TO LATER STAGES. FMS
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.
BODY MASS INDEX (BMI)

Purpose: 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.
Infrastructure/Equipment Required: Flat and Clean surface,
Weighing Machine, Stadiometer/Measuring Tape pasted on
a wall
Procedure: Measuring Height Accurately Remove the
participant’s shoes, bulky clothing, and hair Measuring
Height Accurately
Formula – BMI =Body Weight / (Body height in meter x Body
height in meter)
PLATE TAPPING TEST
Purpose: Tests speed and coordination of limb movement
Infrastructure/Equipment Required: Table (adjustable height), 2
yellow discs (20cm diameter), rectangle (30 x 20 cm), stopwatch
Procedure: 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
betweenboth 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

Purpose: Ability to balance successfully on a single leg.
This single leg balance test assesses the strength of the
leg, pelvic, and trunk muscles as well as Static balance.
Infrastructure/Equipment Required: Non-slippery even
surface, Stopwatch, can be done while standing on
beam.
Procedure: 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 go 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
speconds, 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.

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)

ABDOMINAL (PARTIAL CURL-UP)

Purpose: 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
Procedure: 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)

Purpose: Upper body strength endurance, and trunk stability.
Infrastructure/Equipment Required: Flat clean cushioned
surface/Gym mat
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 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 the 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

Purpose: Common measure of flexibility, and specifically
measures the flexibility of the lower back and hamstring
muscles. This test is important 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
Procedure: This test involves sitting on the floor with legs
stretched out straight ahead. Shoes should be removed. The
soles of the feet are placed flat against the Sit and Reach
box.Bothknees should be locked and pressed flat to the floor
- the tester may assist by holding them down. With the palms
Facing downwards, and hands on top of each other, the
subject reaches forward along the measuring line as far as
possible. Ensure that the hands remain at the same level, not
one reaching further forward than the other. After some
practice reaches, the subject reaches out and holds that
position for at one-two seconds while the distance is
recorded. Make sure There are no jerky movements.

50M Dash ( Standing Start )

Purpose: Determines acceleration and speed Infrastructure
/Equipment Required: Measuring tape or marked track,
stopwatch, cone markers, flat and clear surface of at least
60 metres.Procedure: 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
 600m Run
Purpose: 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.
Procedure: Participants are instructed to run 600 mts. at the
fastest possible pace. The participants begin on signal,
“ready, start”. As they cross the finish line, the 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 and
sec.
 Harvard Step Test
Harvard step test was developed by Brouha in 1943 for the
purpose of measuring physical fitness for work and the ability
to recover from work. The test was originally designed for
young men of college age. In the original validation of the
step test Brouha tested 2200 males.
Purpose: To determine aerobic fitness.
Objective: To perform step test continuously without break for
5 minutes or until
Equipment: Bench or wooden block 20 inches in height;
stopwatch; metronome.
Procedure: Student will start test at the command “Go” and
will step up and down, on and off the wooden block or bench
at the rate of 30 steps per minutes for 5 minutes. Participant is
given instructions that on the command ‘up’ or the first sound
of the metronome, he/she should place one foot on the
bench; on the second command ‘up’ or the second sound
of the metronome, he/she should place both feet fully on
the bench with the body erect straightening the legs and
backExactly five minutes of steps, on the signal ‘stop’, the
participant immediately sits down on the bench. If the
student is unable to maintain the pace, then she/he is
considered to be exhausted and the test is brought to an
end before completion of5min. The tester will note the
duration of the exercise in seconds and use short formula.
Pulse Count : After completion of the test, the student sits
down and the tester takes the hearts beats between 1 to 1½
minutes.
Scoring: Fitness Index score will be determined by applying
following equation:
(Duration of the Exercise in Seconds x 100 ÷ 5.5 x Pulse count
of 1 − 1.5 min after Exercise
= Fitness Index score
Norms for Harvard Step Test
Upto 49 Poor
50-80 Average
81 or Above Good
 Basal Metabolic Rate (BMR)
The Basal Metabolic Rate (BMR) is the number of calories
needed to maintain body function and resting condition. In
another words BMR is the number of calories burnt by the
body while performing basic life sustaining functions. That is,
a person, who does not engage in any work, still requires
energy for the functioning of their internal organs. This energy
is called Basal Metabolic Rate. Unit of BMR is calculated in
Kcal. There are factors that may affect BMR like Muscle
Mass, age, state of mind, Gender, Genetics, Body
composition etc. Environment changes like change in heat
and cold may change the requirement of the body.
Purpose: determine Basal Metabolic Rate
Equipment: Stadiometer, Weight machine, Pen and paper
Procedure: method to measure height and weight is given at
BMI Formula used: The mifflin-St Jeor BMR Equation
Male calculation = (10 * weight(kg.)) + (6.25 * height(cm)) –
(5 * age) + 5
Female calculation = (10 * body weight(kg.)) + (6.25 *
height(cm)) - (5 * age) – 161
 Rikki and Jones Senior Citizens Fitness test
The senior citizen’s fitness test (SFT) was developed by Rikli
and Jones for older people aged between 60 to 94 years.
The purpose of the test was to evaluate functional ability
and monitor the physical fitness status of older people and
to identify problems and work on the weakness. This test
should not be practiced by those who have any medical
conditions like chest pain, dizziness, high blood pressure,
heart problems etc. This test is economical and easy to
administer. The test includes the following items:
1. Chair Stand Test for lower body strength
2. Arm Curl Test for upper body strength
3. Chair Sit and Reach Test for lower body flexibility
4. Back Scratch Test for upper body flexibility
5. Eight Foot Up and Go Test for agility
6. Six Minute Walk Test for aerobic endurance Source of all
Pictures

30 Second Chair Stand Test

Purpose: To determine lower body strength.
Objective: To complete maximum stands in 30 seconds.
Equipment: Straight back chair without arms; stopwatch.
Procedure: The chair should be placed against the wall or
somewhere where it gets stabilized.Initially, the individual will
sit on the chair, back straight, arms crossed and feet firmly
on the floor, shoulder width apart.On the command “Go”
the individual will stand up completely then return back
 to the initial position. This will be counted as one stand. The
individual should be motivated to do maximum stands in 30
seconds.
Scoring: Maximum number of complete
stands will becounted as score.If the
individual is in half way of the stand and
time is over,then it will be counted as a
full stand.
 Arm Curl Test
Purpose: To determine upper body strength.
Objective: To complete maximum arm curls in 30 seconds.
Equipment: Straight back chair without arms; Dumbbell for
men- 8 pounds (3.6kgs) and women- 5 pounds (2.3kgs);
stopwatch.
Procedure: The chair should be placed against the wall or
somewhere where it gets stabilized.
The individual sits on the chair with back straight, feet on
floor, holing dumbbell with dominant hand using handshake
grip. On the command “Go” the individual flexes the elbow
or curls the arm with full range of motion then returns back to
Its initial position.In the down position dumbbell will return to
handshake grip.The individual can perform as many arm
curls as possible in 30 seconds.
Scoring: Maximum number of correct arm curls in 30 second
will be counted.
 CHAIR SIT AND REACH TEST
Purpose: To determine lower body flexibility
Objective: To stretch the lower body as far as possible.
Equipment: Straight back chair without arms; 18 inches ruler.
Procedure: The chair should be placed against the wall or
somewhere where the chair gets stabilized.Participant sits on
the chair with one foot flat on the floor and the other leg
extended forward with the knee straight, heel on the floor,
and ankle bent at 90°.The participant, then, tries to touch
the toe of that foot by bending at the hip and sliding her/his
hands towards the toes.To clock score, participant must hold
that position for 2 seconds.
Scoring: Measurement will be taken between extended long
finger and tip of the toe and minimum to .5 inches will be
recorded as score. If fingers cross the toe, then + will be
indicated before the score and if the participant is unable to
touch the toe, then – sign will be indicated
 BACK STRETCH TEST
Purpose: To determine upper body flexibility
Objective: To touch or overlap the finger of the both hands
behind the back.
Equipment: 18 inches ruler
Procedure: In standing position
participant will place one hand
over the shoulder and one hand
middle of the back and try to
touch or overlap each other.
Scoring: Measurement will be taken by measuring the
distance between the tips of the middle fingers. If the
fingertips touch, then the score is zero. If they do not touch,
measure the distance between the finger tips (a negative
score), if they overlap, measure by how much (a positive
score).
 FOOT UP AND GO
Purpose: To determine physical mobility (power, speed, agility
and balance).
Objective: To stand and walk 16 feet and sit back as fast as
possible (without running).
Equipment: Straight back chair without arms; cone; stopwatch,
Procedure: A chair should be placed against the wall or
somewhere where the chair get stabilized.The participant sits on
the chair with both feet on the floor.At the command “Go”
he/she walks as fast as possible (not running) and returns back
after walking to and around the cone which is placed 8 ft away
from the chair.There should be enough space around the cone
from where participant can take an easy turn.
Scoring: Two attempts will be made and the best score will
be taken for record. Fastest time taken between command
“Go” and return to the chair will be recorded.
 6 MINUTE WALK TEST
Purpose: To determine aerobic endurance
Objective: To walk maximum distance in 6 minutes.
Equipment: Walking area of 20 yards each between parallel
lines connected with 5yards lines making rectangles;
stopwatch; cone.
Procedure: Participant will start walking after the command
“Go” and continuously walk on the track for 6 minutes.He
/she has to cover maximum distance in 6 minutes but without
running.
Scoring: Maximum distance covered in 6 minutes will be
recorded as score
 Johnson-Metheny Battery Test
Objective: Johnson- Metheny Test battery is revised version of
Johnson Educability Test which was designed in 1932. The
purpose of the Johnson battery was to measure neuromuscular
skill capacity which have ten items. In 1938 Methney studied the
test and eliminated six items. The test battery consist of four
motor stunts are given
below:
I. Front Roll
II. Back Roll
III. Jumping Half-Turns
IV. Jumping Full- Turns
Four stunts are to be performed by the boys and three stunts for
girls.
Test Area: Mat area length is 15 feet and it is 2 feet wide. The
15 feet length divided in to ten sections for 18” each. The
width of transverse line is ¾” and 3” alternatively. Centre of
lines remains 18” apart. Another ¾” wide line is marked
lengthwise in the middle of the mat area.
Procedure:
1. Front Roll: Ignoring the long middle dividing line, the
subject is asked to start outside the marked area and
perform two front rolls, one up to 7.5’ i.e. 3” wide centre line
and the second in the other half of 7.5’. The subject is to
perform the rolls without touching the limits or over reaching
the zones mentioned above.
Scoring: Each correct roll gets 5 points, hence maximum of
10 points. Two points are deducted for over-reaching side
line, right or left for each roll; one point is deducted for over
reaching the end limit on each roll and full five points are
deducted when the subject fails to perform a true front roll
2. Back Roll: The test is similar to front roll both in performing
and scoring. The subject is to start outside the marked chart
area and is to ‘perform two back rolls in the 2 feet lane area,
one up to first half and the second back roll in the second
half.
3.Jumping Half Turns: The subject is asked to start with feet on
first 3” line, jump with both feet to second 3” wide line,
executing a half turn either right or left; jump to third 3” line
executing half turn in opposite direction to first half-turn and
then to 4th and 5th 3” wide lines executing half turns, right or
left alternatively.
Scoring: Perfect execution of four jumps is worth ten points. Only
2 points are deducted for each wrong jump when the subject
either does not land with both feet on the 3” line or turns the
wrong way or both.

4. Jumping Full Turns: The subject is asked to start with the feet
outside the marked area at about the centre of the lane. He/She
is required to jump with feet together to second rectangular
space, executing a full turn with the body either right or left;
continue jumping to alternate rectangular spaces across the
marked mat executing full turns, rotating body in the same
direction, landing on both feet every time.
Scoring: Perfect execution of five jumps is worth ten points.
Two points are deducted, if the subject fails to keep balance
on landing on both feet; turns too far or oversteps the
squares.