Chapter 6
Test & Measurement
• Fitness Test – SAI
• Khelo India Fitness Test in school
Definition
Fitness defines the ability to perform physical activity and encompasses a wide
range of abilities. Each activity and sport requires a specific set of skills, and so
being fit for an activity or a sport does not necessarily make a person fit for
another. Fitness is generally divided into specific fitness categories or
components, and each can be tested and trained individually.
Age group 5-8 yrs/class 1-3: BMI, Flamingo Balance Test, Plate Tapping Test
Age group 9-18 yrs/ class 4-12: BMI, 50mt Speed test, 600mt Run/Walk, Sit &
Reach flexibility test, Strength Test (Abdominal Partial Curl Up,
Age group 5-8 yrs/class 1-3:
At Primary class 1-3, children should acquire Fundamental Movement Skills
(FMS) leaving the learning of specific physical activities to later stages.
FMS provides 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.
Following are the abilities of children in class 1-3 which need to be measured
and tracked and are important for controlling the body in various situations:
• Body Composition (BMI)
• Coordination (Plate Tapping)
• Balance (Flamingo Balance)
BMI (Body Mass Index)
Body Composition refers primarily to the distribution of muscle and fat in the
body. Body sizes 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) such as:
Formula: BMI= Weight (kg) /Height (m²)
Where: W body weight in kilograms and H = height in meters. The higher the
score usually indicates higher levels of body fat.
Equipment’s Required:
• Flat, Clean surface, Weighing
• Machine, Stadiometer/Measuring Tape pasted on a wall
Plate Tapping Method
Purpose: It measures the speed and coordination of the limb movement of
children.
Equipment: 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
centres 60cm 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).
Suggestions:
* Participants should be encouraged to stand in a balanced posture, feet apart
to shoulder width.
* Result are usually better if the participants can maintain constant pace during
most of the run.
Flamingo Balance Test
Purpose it measures the 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.
Equipment Required: Non-Slippery even surface, Stopwatch, can be done just
standing on the 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 is 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 the timing.
Age group 9-18 yrs/class 4-12:
For Class 4 to 12, it is important for students to have s in Physical Health and
Fitness Profile
* Body Composition (BMI)
* Speed (50mt speed test)
* Cardiovascular Endurance (600mt Run/Walk)
* Flexibility (Sit and Reach Test)
* Strength (Abdominal Partial Curl-up, Push Ups for Boys, Modified Push Ups
for Girls)
50m standing start
• Purpose to determine the speed.
• Equipment - measuring tape or Marked track, Stopwatch
• Procedure - The test involves running a single maximum sprint over 50
meters, with the time recorded. A thorough warm up should be given,
including some practice starts and accelerations. Start from a stationary
standing position (hands cannot touch the ground), with one foot in front of
the other.
600 metre run / walk
• Purpose - To measure endurance
• Equipment - 600 metre track and stopwatch
• Procedure the subject clicks the position of standing right behind the starting
line. At the signal of GO the subject starts running 600yard distance. Time is
recorded in minute and seconds
Sit and reach
• Purpose to measure the flexibility of hip region including back and hamstring
• Equipment sit and reach box
• 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 box. Both knees should be locked and pressed flat to the floor-the
tester may assist by holding them down. With the palms facing downwards,
and the hands on top of each other or side by side, 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
Partial curl up
• Purpose To test the strength and endurance of abdominal muscles
• Equipment a flat clean and cushioned surface, recording sheet
• Procedure The starting position is lying on the back with the knees flexed and
feet 12 inches from the buttocks. The feet cannot be held or rested against an
object. The arms are extended and are rested on the thighs. The head is in a
neutral position. The subject curls up with a slow controlled movement, until
the student's shoulders come off the mat two inches, then back down again.
One complete curl-up is completed every three seconds (1.5 seconds up and
1.5 seconds down, with no hesitation), and are continued until exhaustion (eg.
the subject cannot maintain the rhythm). There is no pause in the up or down…
Push-up Test
• Purpose To measure the upper body strength and endurance
• Equipment floor mat record sheet
• 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 subject lowers the body to a predetermined point,
to touch the ground or 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 without rest, and the test continues until exhaustion, or
until they can do no more in rhythm or have reached the target number of
push-ups
Measurement of Cardio-Vascular Fitness
Cardiovascular Fitness
Cardiovascular fitness refers to the ability of our heart, lungs and organs to
consume, transport and utilize oxygen. The maximum volume of oxygen our
body can consume and use is our VO, Max. When we exercise regularly, we can
increase our cardiovascular fitness as our heart becomes more efficient at
pumping blood and oxygen to the body, and the body becomes more efficient
at using that oxygen.
Harvard Step Test
The purpose of this test is to predict a client's aerobic fitness using a simple
test with minimal equipment.
Equipment required: step or platform 50.8 cm high, stopwatch, metronome or
cadence tape
Chair sit and reach test
• Purpose to measure the flexibility of lower body
• Equipment- ruler, chair with straight back approximately 44 cm height sit and
reach test procedure
• Procedure Sit on the edge of the chair (placed against a wall for safety). One
foot must remain flat on the floor. The other leg is extended forward with the
knee straight, heel on the floor, and ankle bent at 90" Place one hand on top of
the other with tips of the middle fingers flush Inhale, and then as you exhale,
slowly reach forward toward the toes by bending at the hip. Keep the back
straight and head up. Avoid bouncing or quick movements, and never stretch
to the point of pain Keep the knee straight, and hold the reach for 2 seconds. If
your knee bends, straighten your leg and start again. The distance is measured
between the tips of the fingertips and the toes. If the fingertips touch the toes
then the score is zero. If they do not touch, measure the distance between the
fingers and the toes (a negative score), if they overlap, measure by how much
(a positive score). Record the measurement to the nearest 1 cm and which leg
you performed the test Repeat the test 2 times on each leg
Back scratch test
• Purpose - To measure the flexibility of shoulder or upper body
• Equipment - ruler back stretch test
• Procedure: This test is done in the standing position. Place one hand behind
the head and back over the shoulder, and reach as far as possible down the
middle of your back, your palm touching your body and the fingers directed
downwards.
Eight foot up & go test
• Purpose: This test measures speed, agility and balance while moving
• Equipment required: stopwatch, straight back or folding chair (about 17
inches/44 cm high), cone marker, measuring tape, area clear of obstacles
• Procedure: Place the chair next to a wall (for safety) and the marker & feet in
front of the chair Clear the path between the chair and the marker. The subject
starts fully seated, hands resting on the knees and feet flat on the ground. On
the command, "Go" timing is started and the subject stands and walks (no
running) as quickly as possible (and safely) to and around the cone. returning
to the chair to sit down. Timing stops as they sit down Perform two trials
Johnson Metheny Test
• Purpose: The Metheny-Johnson test is actually a test used to evaluate the
physical abilities of athletes, & it measures factors such as strength, agility, and
speed. It may indirectly assess some aspects of neuromuscular function
JOHNSON-METHENY TEST OF MOTOR EDUCABILITY
This Test consists of four motor stunts are given below:
* Front Roll
* Back Roll
* Jumping Half-Turns
* Jumping Full-Turns
TEST AREA: Mat area length is 15 feet and it is 2 feet wide And the 15 feet
length is divided into 10 sections.
Johnson Metheny Test
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 other in the second 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 a maximum of 10 points. Two
points are deducted for over reaching the 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.
• 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
• Jumping Half Turns: The subject is asked to start with feet on first 3 inch line,
jump with both feet to second 3 inch wide line, executing a half turn. either
right or left, jump to third 3 inch 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 inch line or turns the wrong way or both.
• 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. The client steps up onto, and back down from the
step at a rate of 30 completed steps per minute (one second up, one second
down) for 5 minutes or until exhaustion. Exhaustion is defined as when the
client cannot maintain the stepping rate for 15 continuous seconds. The client
immediately sits down on completion of the test, and the total number of their
heart beats are counted from 1 to 1% minutes after finishing and from 2 to 2
minutes after finishing and finally from 3 to 35 minutes after finishing. The
client's heart beats are counted through feeling the client pulse at their wrist.
Scoring the clients fitness index score is then determined by the following
equations.
Fitness Index = (100*test duration in seconds) divided by (2*sum of heart
beats in the recovery periods).
Basal Metabolic Rate (BMR)
Basal Metabolic Rate (BMR) is the number of calories our body needs to
accomplish its most basic (basal) life-sustaining functions such as breathing,
circulation, nutrient processing and cell production. Around 60-75% of our daily
calories are burned during these processes.
It is the rate of one's metabolism when waking up in the morning after fasting
during sleep.
The BMR is enough energy for the brain and central nervous system, heart,
kidneys, liver, lungs, muscles, sex organs, and skin to function properly.
In fact, their BMR is usually faster to accommodate for extra fat and for their
body to work harder to perform normal body functions.
Building lean muscle mass can increase BMR, but there is a limit for both men
and women …
Computing Basal Metabolic Rate (BMR)
One popular way to estimate BMR is through the Harris-Benedict formula,
which takes into account weight, height, age and gender such as
(For Women)
BMR= 655+(9.6 x weight in kg) + (1.8 × height in cm)(4.7 x age in years)
(For Men)
BMR= 66+(13.7x weight in kg) + (5 × height in cm) (6.8 x age in years)
Six minute Walk Test
• Purpose: This test helps to assess the aerobic fitness or aerobic endurance of
a person which is an essential component for walking distances, stair climbing,
shopping, sightseeing, etc
• Equipment Required: A measuring tape, a stopwatch.
• Procedure: The walking distance or course is marked to, 45.72 m or 50 yards
in a rectangular area (20 yards) of & yards which comes placed at regular
intervale to indicate the distance covered. Efforts are made to walk maximum
distance as quickly as possible in six minutes. A practice trial is given to the
participant. He may stop any time if he desires so
Rikli and Jones test [For Senior Citizen]
Chair stand test
• Purpose to measure the lower body strength
• Equipment - chair with the straight back and seat of at least 44 cm &
stopwatch
• Procedure Place the chair against a wall, or otherwise stabilize it for safety.
The subject sits in the middle of the seat, with their feet shoulder width apart,
flat on the floor. The arms are to be crossed at the wrists and held close to the
chest. From the sitting position, the subject stands completely up, then
completely back down, and this is repeated for 30 seconds. Count the total
number of complete chair stands (up and down equals one stand). If the
subject has completed a full stand from the sitting position when the time is
elapsed, the final stand is counted in the total.
Arm curl test
• Purpose - to measure the upper body strength and endurance
• Equipment - 5 pound weight for women and 8 pound weight for men, chair
without arms and stopwatch
• Procedure: The arm must be fully bent and then fully straightened at the
elbow. The protocol for the AAHPERD test describes the administrator's hand
being placed on the biceps, and the lower arm must touch the tester's hand for
a full bicep curl to be counted. Repeat this action as many times as possible
within 30 seconds.
Chair sit and reach test
• Purpose to measure the flexibility of lower body
• Equipment- ruler, chair with straight back approximately 44 cm height sit and
reach test procedure
• Procedure Sit on the edge of the chair (placed against a wall for safety).One
foot must remain flat on the floor. The other leg is extended forward with the
knee straight, heel on the floor, and ankle bent at 90" Place one hand on top of
the other with tips of the middle fingers flush Inhale, and then as you exhale,
slowly reach forward toward the toes by bending at the hip. Keep the back
straight and head up. Avoid bouncing or quick movements, and never stretch
to the point of pain Keep the knee straight, and hold the reach for 2 seconds. If
your knee bends, straighten your leg and start again. The distance is measured
between the tips of the fingertips and the toes. If the fingertips touch the toes
then the score is zero. If they do not touch, measure the distance between the
fingers and the toes (a negative score), if they overlap, measure by how much
(a positive score). Record the measurement to the nearest 1 cm and which leg
you performed the test Repeat the test 2 times on each leg
Back scratch test
• Purpose - To measure the flexibility of shoulder or upper body
• Equipment - ruler back stretch test
• Procedure: This test is done in the standing position. Place one hand behind
the head and back over the shoulder, and reach as far as possible down the
middle of your back, your palm touching your body and the fingers directed
downwards.
Eight foot up & go test
• Purpose: This test measures speed, agility and balance while moving
• Equipment required: stopwatch, straight back or folding chair (about 17
inches/44 cm high), cone marker, measuring tape, area clear of obstacles
• Procedure: Place the chair next to a wall (for safety) and the marker & feet in
front of the chair Clear the path between the chair and the marker. The subject
starts fully seated, hands resting on the knees and feet flat on the ground. On
the command, "Go" timing is started and the subject stands and walks (no
running) as quickly as possible (and safely) to and around the cone. returning
to the chair to sit down. Timing stops as they sit down Perform two trials
Johnson Metheny Test
• Purpose: The Metheny-Johnson test is actually a test used to evaluate the
physical abilities of athletes, & it measures factors such as strength, agility, and
speed. It may indirectly assess some aspects of neuromuscular function
JOHNSON-METHENY TEST OF MOTOR EDUCABILITY
This Test consists of four motor stunts are given below:
* Front Roll
* Back Roll
* Jumping Half-Turns
* Jumping Full-Turns
TEST AREA: Mat area length is 15 feet and it is 2 feet wide and the 15 feet
length is divided into 10 sections.
Johnson Metheny Test
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 other in the second 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 a maximum of 10 points. Two
points are deducted for over reaching the 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.
• 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
• Jumping Half Turns: The subject is asked to start with feet on first 3 inch line,
jump with both feet to second 3 inch wide line, executing a half turn. either
right or left, jump to third 3 inch 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 inch line or turns the wrong way or both.
• 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.