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.

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)

 Test Descriptions for Children

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. Thehigher
the score usually indicating higher levels of body fat.

Measuring Height Accurately Infrastructure/Equipment

Required:
Remove the participant’s shoes, bulky clothing, and hair
ornaments, and unbraid hair that interferes with the Flat, Clean surface, Weighing
measurement. Machine,
Stadiometer/Measuring
Take the height measurement on flooring that is not carpeted and Tape pasted on a wall
against a flat surface such as a wall with no molding.
Scoring:
Have the participant stand with feet flat, together, and back
againstthe wall. Make sure legs are straight, arms are at sides, and Height recorded in cm and mm.
shoulders are level.
Weight will be recorded in
Make sure the participant is looking straight ahead and that the kilogram (kg) and grams (gms).
line of sight is parallel with the floor.
Record the weight to the
Take the measurement while the participant stands with head, nearestdecimal fraction (for
shoulders, buttocks, and heels touching the flat surface (wall). (See example,
illustration.) Depending on the overall body shape of the 25.1 kilograms).
participant, all points may not touch the wall.
Accurately record the height to
Use a flat headpiece to form a right angle with the wall and lower thenearest 0.1 centimeter.
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 spring-
loaded. 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).

Plate Tapping Test

What does it measure:
Tests speed and coordination of limb movement

How to Perform: Infrastructure/Equipment Required:

Table (adjustable height), 2 yellow discs (20cm
If possible, the table height should be adjusted so diameter), rectangle (30 x 20 cm), stopwatch
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 Scoring:
The time taken to complete 25 cycles is recorded
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).

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 pace during most of the run.
 Flamingo Balance Test

What does it measure:

Ability to balance successfully on a single leg. This single leg balance test assesses the strength of theleg,
pelvic, and trunk muscle as well as Static balance.

How to Perform: Infrastructure/Equipment Required: Non-Slippery

Stand on the beam. Keep balance by holding the even surface, Stopwatch, can be doneon just
instructor's hand (if required to start). standing on beam.
Scoring:
While balancing on the preferred leg, the free leg is
The total number of falls or loss of balance in 60
flexed at the knee and the foot of this leg held close
seconds of balancing is recorded.
to the buttocks.
If there are more than 15 falls in the first
Start the watch as the instructor lets go of the 30seconds, the test is terminated.
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.

Administrative Suggestion:
Participants should be encouraged to eyes focused on stationary object straight ahead.
 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.

How to Perform: Infrastructure/Equipment Required:

Flat clean cushioned surface with two parallel
The subject lies on a cushioned, flat, clean surface strips (6 inches apart), Stopwatch, Recording
with knees flexed, usually at 90 degrees, with hands sheets, Pen
straight on the sides (palms facingdownwards) closer
to the ground, parallel to the body. Scoring:
Record the maximum number of Curl ups in a
The subject raises the trunk in a smooth motion, certain time period 30 seconds.
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.

Administrative Suggestion:
Participants should be encouraged to keep normal breathing rate. Results are usually better if the
participant can maintain constant pace during the activity.
 Push Ups (Boys) / Modified Push Ups (Girls)
What does it measure:
Upper body strength endurance, and trunk stability.

How to Perform: Infrastructure/Equipment Required:

A standard push up begins with the hands and toes Flat clean cushioned surface/Gym mat
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 subjectlowers Scoring:

the body to a predetermined point, to touch some other Record the number of correctly completed push-
object, or until there is a 90-degreeangle at the elbows, ups.
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.

Administrative Suggestion:
Participants should be encouraged to emphasis to keep the back straight. Results are usually better if the
participant can maintain constant pace during the activity.
 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 lumbarlordosis, forward pelvic
tilt and lower back pain
How to Perform: Infrastructure/Equipment Required:
This test involves sitting on the floor with legs stretched Sit and Reach box with the following dimensions: 12"
out straight ahead. Shoes should be removed. The soles x 12" (sides) 12" x 10" (front and back) 12" x 21" (top)
of the feet are placed flat against the Sit and Reach box. Inscribe the top panel with centimeter/mm
Both knees should be locked and pressed flat to the gradations. It is crucial that the vertical plane against
floor - the tester may assist by holding them down. which the subject's feet will be placed is exactly at the
23 cm mark. Flat clean cushioned surface/Gym Mats
With the palms facing downwards, and the hands- top
of each other, the subject reaches forward along the
measuring line as far as possible. Scoring:
The score is recorded (difference between initial
Ensure that the hands remain at the same level, not position and final position), in cm and mm, as the
one reaching further forward than the other. After distance reached by the hand.
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.

Administrative Suggestion:
Proper warm-up and static stretching of the lower back and posterior thighs is very important for this test. A
partner placing his/her hands lightly across knees can prevent the flexing of knees. Keep the hands over each
other (fish pose). Besides in order to prevent the test apparatus from sliding away from the participants during
the test, it should be placed against a wall or a similar immovable object.

The test trial is repeated if:

(i) The hands reach out unevenly or (ii) The knees are flexed at the time of doing the test.
 600 MT Run/Walk
What does it measure:
Cardiovascular Fitness/Cardiovascular Endurance

How to Perform: Infrastructure/Equipment Required: Stopwatch, whistle, marker

Participants are instructed to run cone, lime powder,measuring tape, 200 or 400 mts with 1.22 mt
600 mts. in the fastest possible pace. (minimum 1 mt) width preferably on a flat and evenplayground with a
marking of starting and finish line.
The participants begin on signal,
“ready, start” asthey cross the finish
line elapsed time should be Scoring:
announced to the participants. Time taken for completion (Run or Walk) in min,sec, mm

Walking is permitted but the

objective is to cover the distance in
the shortest possible time.

Administrative Suggestion:
Participants should be encouraged to practice running with emphasis placed on the concept of [Link]
are usually better if the participant can maintain constant pace during most of the run and perhaps using a
strong closing effort.
 50 MT Dash (Standing Start)

What does it measure: Infrastructure/Equipment Required:

Determines acceleration and speed Measuring tape or marked track, stopwatch, cone
markers, flat and clear surface of at least 60
meters.
How to Perform: Scoring:

A thorough warm up should be given, including some Time taken for completion
practice starts and accelerations.
Administrative Suggestion:
Start from a stationary position, with one foot in front Participants should be encouraged to practice
of the other. The front foot must be on or behind the running with emphasis placed on the concept of
starting line. This starting position should be static
pace. Results are usually better if the participant
(dead start).
can maintain constant pace during most of the run
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.

and perhapsusing a strong closing effort.

There are various lifestyle diseases like obesity, diabetes, asthma, hypertension, backpain,
migraine, and depression which can be prevented and treated up to some extent with the
help of certain yogic exercises.

LIFESTYLE DISEASES PREVENTIVE ASANAS

• Tadasana • Pachimottansana
• Katichakrasana • Ardha –
OBESITY • Pavanmuktasana Matsyendrasana
• Matsayasana • Dhanurasana
• Halasana • Ushtrasana
• Suryabedhan
Pranayama.

• Katichakrasana • Ardha-
• Pavanmuktasana Mastendrasana
• Bhujangasana • Mandukasana
• Shalabhasana • Gomukasana
DIABETES
• Dhanurasana • Yogmudra
• Supta-vajarasana • Ushtrasana
• Paschimottanasana • Kapalabhati.

• Tadasana • Vakrasana
• Urdhwahastottansana • Kapalbhati
ASTHMA • UttanMandukasan • Gomukhasana
• Bhujangasana • Matsyaasana
• Dhanurasana • Anuloma-Viloma.
• Ushtrasana

• Tadasana • Vakrasana
• Katichakransan • Bhujangasana
HYPERTENSION • Uttanpadasana • Makarasana
• Ardha Halasana • Shavasana,
• Sarala Matyasana • Nadi-shodhana
• Gomukhasana Pranayam
• UttanMandukasana • Sitli Pranayam.

• Tadasan • Bhujandgasana
• Urdhawahastootansana • Gomukhasana
BACK PAIN AND ARTHRITIS • Ardh-Chakrasana • Bhadrasana
• Ushtrasana • Makarasana
• Vakrasana • Nadi-Shodhana
• Sarala Maysyendrsana Pranayama.
 Procedure for Asanas, Benefits & Contraindication for any two Asanas for
each lifestyle disease.
(I) Obesity
Obesity is that condition of the body in which the amount of fat increases to extreme levels. In other words,
obesity can be defined as ‘the condition when an individual weight 20 percent more than the ideal weight’.
1. Vajrasana
Procedure: it is a meditative asana. Kneel down on the ground with your knees, ankles and toes touching the ground.
Your toes should be stretched backwards. Now place your palms of both your hands on the knees. The upper body
should be straight. At this time, the breathing should be deep, even and slow. Then expend your chest and pull your
abdominal portion inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic muscles.
6. It removes postural defects.
7. It prevents hernia and gives relief from piles.
8. It is the best meditation asana for people suffering from sciatica and sacral
infections.
9. It is helpful in curing dysentery, back pain and chest diseases and also helpful for concentration.
10. It gives relief from constipation, acidity and increases digestive process.
Contraindications:
1. A person suffering from joint pain should not perform Vajrasana.
2. The individuals who have and spinal column problem should not perform Vajrasana.
3. The individuals who have some difficulty in movement should practise Vajrasana with a lot of
care.

2. Trikonasana
Procedure: first of all, stand with your legs apart. Then raise the arms sideways up to the shoulder level. Bend the
trunk sideways and raise the right hand upward. Touch the ground with left hand behind left foot. After some time,
do the same asana with opposite arm in the same way.

Benefits:
1. It strengthens the legs, knees, arms and chest.
2. It helps in improving digestion and stimulates all the abdominal organs.
3. It increases mental and physical equilibrium.
4. It reduces stress, anxiety, back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood circulation.
8. It is also helpful in reducing excess fat around the waistline.
Contraindications:
1. If you are suffering from diarrhoea, low or high blood pressure, back injury or
migraine, avoid the practice of it.
2. The individual having cervical spondylitis should not perform this asana.
 (II) Diabetes

It is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss of vision,
amputation of limbs and cardiovascular diseases. Diabetes is such a disorder that is caused sugar to build up in our
stream instead of being used by the cells in our bodies. In fact, our body uses a hormone (insulin) to control the level
of sugar in our blood. When our body does not produce sufficient amount of insulin or when insulin does not work
properly, diabetes occurs. It is of two types.
Type I: in this type, the pancreatic gland does not produce insulin. Hence injection of insulin is required daily for
its treatment.
Type II: in this type, the body does not produce sufficient amount of insulin or the insulin is produced sufficiently
but it is not used properly by the body.

1. Bhujangasana
Procedure: in this asana, the shape of the body remains like a snake that is why it is called bhujangasana. In order
to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep your legs close
together. Now, straighten up your arms slowly, raise the chest. Your head should turn backwards. Keep this position
for some time. Then get back to the former position. For good result, perform this asana 3 to 5 times.
Benefits:
1. It alleviates obesity.
2. It provides strength and agility.
3. It cures the disorders of urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible and thin.
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of hands. Contraindications
1. This asana should be avoided by individuals who suffer from hernia, back injuries, headaches and
recent abdominal surgeries.
2. Pregnant women should not perform this asana.

2. Paschimottanasana
Procedure: Sit on the ground with legs forward. Then hold the toes of your feet with the fingers of both hands. Then
breathe out slowly and try to touch the knees with your forehead. After that breathe in slowly, raise your head
upwards and come to the prior position. Perform this asana at least 10 to 12 times.
Benefits:
1. It takes care of gas trouble.
2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
6. It reduces obesity.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.
Contraindications
1. If you are suffering from enlarged liver of spleen or acute appendicitis, you should never do this
asana.
2. Avoid practising this asana if you suffer from asthma to any respiratory diseases.
If you have any back or spinal problem, make sure that you perform this asana only under expert guidance.
 (III) Asthma
Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing. In
asthma, the airways also swell up and produce extra mucus. It usually triggers
coughing, wheezing or whistling and shortness of breath.
1. Sukhasana
Procedure: Sit down with the legs straight in front of the body. After that, bend the
right leg and place the foot under the left thigh. Then bend the left leg and keep the
foot under the right. Place the hands on the knees. Chin should be in. Keep the head,
neck and back straight, close the eyes. Relax your body.
Benefits:
1. It facilitates mental and physical balance without causing strain or pain.
2. It stretches and lengthens spine.
3. It calms your mind.
4. It enhances your condition of peace.
5. It reduces anxiety, stress and mental fatigue.
6. It helps in improving body posture.
7. It provides gentle massage to knees, calf muscles and thighs.
8. It spreads a sense of calmness throughout your body and mind.
Contraindications
1. If your knees and hips are injured or inflamed, you should avoid practising this asana.
2. If you have a slip disc problem, you should take proper care while performing this asana.

2. Chakrasana
Procedure: In this asana, the figure of the body becomes like a chakra, therefore, this asana is called chakarasana.
First of all, lie down on your back. Fix your hands firmly on the ground. Then raise the middle portion of your body
upwards. Raise it as high as possible, so that your body is in semi-circle position. Then keep your head downwards
between your hands. In the beginning, keep this position for one minute and then after
some days of practice, do it for 3 to 5 minutes.
Benefits:
1. It cures back pain.
2. It cures any pain in kidneys
3. It is helpful in removing obesity.
4. It prevents the problem of hernia.
5. It stimulates pituitary and thyroid gland.
6. It cures infertility, asthma and osteoporosis.
7. It gives relief from stress and reduce depression.
8. The semi-circular position makes the dorsal side of the body to stretch making the chest to
expand. Thus more fresh oxygen is made available.
Contraindications
1. If you suffer from headache or high blood pressure you should not perform this asana.
2. Don’t perform this asana in case of shoulder impingement.
3. Do not perform this asana if you have tendonitis in the wrists.
4. Individuals who suffer serious spinal column ailments such as cervical and lumber spondylitis
should avoid the practise of this asana.
(IV) Hypertension
It means increased blood pressure. It has become a worldwide health problem because a great number of people
are facing the problem of hypertension throughout the world. Though, it is a fact that blood pressure increases
with the advancement of age. In yesteryears, hypertension used to be considered a middle-age problem but
nowadays, youngsters also suffer from this problem due to their faulty lifestyles.
1. Tadasana
Procedure: Stand up in attention position. Lift your arms upwards. Stretch your hands upwards. Raise your heels,
and come on your toes. Also pull up your body upwards. After some time breathe out slowly and
come to the previous position. Repeat the same exercise 10/15 times.
Benefits
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who want to enhance their height.
8. It is beneficial in treating hypertension.
Contraindications
1. If you have low blood pressure you should not practise this asana.
2. In case of headache or insomnia you should avoid the practise of this asana.
3. Individuals, who suffer from blood circulation problems such as faulty valves, should not
perform this asana.

2. Ardha Chakrasana
Procedure: Stand straight with both feet together. Hold your hips with your hands. Bend backward without
bending your knees with slow inhalation. Remain in this pose for some time. Do it two to three times.
Benefits
1. It helps to make ankles, thigh, shoulders, chest, spine and abdomen strong.
2. It relieves stress and tension.
3. It improves digestion.
4. It cures menstrual disorders.
5. It cures pain in legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulders.
Contraindications
1. Avoid this asana in case of hip or spinal problems.
2. Avoid practising this asana if you have peptic ulcer and hernia.
3. Avoid performing this asana if you have migraine, headache, low blood
pressure, diarrhoea and insomnia.
4. Pregnant women should avoid doing this asana.

(V)Back Pain

The pain which is felt in the back, usually originates from the bones, joint, muscles, nerves, etc. It may be in the
cervical, thoracic or lumber region. It may be spontaneous on can be chronic. It can be constant, affecting one region
or radiate to other parts such as arms, hips or legs. It may give a feeling of burning sensation. Sometimes numbness
may be felt in the legs or arms. The affected persons are not able to do their work smoothly and efficiently.
Back pain may result owing to bad personal health habits and personal risk factors such as overweight, lack of
physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back.
1. Ardhmatsyandrasana

Procedure: The left heel is kept under the right thigh and right leg is crossed over the left thigh. After that hold
the right toe with left hand and turn your head and back to the right side. In this position move the trunk sideways.
Then perform the same asana in the reverse position.

Benefits:
1. It keeps gall bladder and the prostate gland healthy.
2. It enhances the stretch ability of back muscles.
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is recommended
in yogic management of diabetes.
5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual
disorders, urinary tract disorders and cervical spondylities.

Contraindications:
1. Women, who are two or three months pregnant should avoid practising this asana.
2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism, should practise this asana only
under expert guidance.
3. The individuals who have the problem of sciatica or slipped disc may benefit from this asana but they need
to take great care while doing this asana.

2. Shalabhasana
Procedure: In order to perform shalbhasana, lie down in prostrate position. Spread the thigh backwards. Hold your
fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as you can. For best
results hold this position for two or three minutes and then lower your legs slowly. Repeat the same action for three
to five times.

Benefits
1. It alleviates lower back pain.
2. It helps in removing constipation.
3. It improves posture.
4. It stimulates abdominal organs.
5. It helps in relieving stress.
6. It provides relief to persons who have mild sciatica and slip disc problem.
7. It strengthens the muscles of the spine, buttocks and back of the arms and legs.
Contraindications
1. People with a weak spine should avoid the practice of this asana.
2. The individuals with a weak heart, high blood pressure and coronary problems should avoid practising
this asana.