27.

RECORD FILE

1. Fitness Test administration for all items

2. Procedure for Asanas, Benefits and contraindications for any two asanas for
each
lifestyle disease
3. Procedure for administering Sr. Citizen Fitness Test for 5 elderly family members
4. Any one game of your choice

PRACTICAL 1. MOTOR FITNESS TEST

Motor fitness refers to an athlete's capability to perform efficiently during sportsor any other
physical activity. Fitness level of an athlete is measured by conducting fitness tests.
The following tests are conducted to measure the fitness level of an athlete:
" 50M Standing start " Push ups for boys
" 600M Run/Walk Modified push ups for girls
Sit and reach Standing broad jump
. Partial curl up " 4 x 10M Shuttle run

1. 50M Standing start

Objective: To measure the speed of an individual.
Requirenent: Plain surface for running, measuring tape to measure the distance, lime
powder to mark 50M start and finish lines
and a stopwatch.
Procedure: 50M distance is measured on a plain
ground. Start and finish lines are marked using the
lime powder. The subject is asked to stand behind
the start line. On the commands like "Are you 50 M
ready" and "Go"; he/she should start and finish
the 50M run as fast as possible. Time is recorded
in seconds (nearest to the tenth of a second). This
indicates his/her score.
Fig. 27.1 50M Standing start

2.600M Run/Walk
Objective: To measure endurance of an individual.
Requirement: 600M marked track and a stopwatch

234 -- Practicals in Physical Education

procedure: In this test, the subject is asked to
Commands like
"Are you ready" and "Go"; stand behind the start line and on the
track. If the subject finds he/she should start running on the marked
difficulty in
The time taken to run the distance is completing the distance, he/she can walk or jog
More
recorded in minutes and seconds.
than one student can take part
in the same run/walk test.
[Link] and Reach
0biective: To measure the flexibility of hip region
muscles. including lower back and hamstring
Reguirement: Sit and reach box with shift ruler
Procedure: The subject is asked to remove his/
her shoes and socks. The subject has to
sit on
the floor and straighten the legs towards sit and
o2ch box. His/her soles should touch the outer
wall of sit and reach box. Knees should be
locked and legs should be straight. The
is then asked to place his/her hands on subject
top of
the box and bend forward stopping over
the
scale. He/she should extend the arc arms as far
Fig. 27.2 Sit and Reach
as possible and hold the extended position for
wo seconds. The subject should keep his/her hands in
fish pose (over each other) so that
index fingers are at the same distance. The mark touched by the
noted by the examiner. After repeating the test for three times, finger tips should be
the average of the readings
should be taken to evaluate the performance of the subject.
The score should be recorded in centimetres only.

4. Partial Curl Up
Objective: To measure strength and endurance of the abdominal muscles. These muscles
are respornsible for maintaining correct posture.
Requirement: Marked cushioned mattress and a stopwatch
Procedure: The test should be explained to the subject. If possible, demonstration method
should be used. After clarifying all doubts, the subject should take supine position on
marked cushioned mattress. The knees should be bent and feet tobe kept 12 inches apart
from buttocks. Ask him/her to keep both the
Teet slightly apart. Extend both the arms and
keep by the sides. Now tell the subject tostart
Curling up. He/she should raise the trunk in
àrhythm. It is a continuous process so there
should not be any pause. The number of curl
ups for 30 seconds is recorded as a score.
Curling up should be done at least 6 inches
above the ground. It can also be observed by
6inches movement of hands along the surface
On the marked cushioned mattress. Fig. 27.3 Partial curl up

Record File --235

 5. Push Ups for Boys
Objective: To measure upper body strength
and stability of trunk.
Requirement: A mattress or grassy surface
Procedure: The subject should keep his legs
and body parallel to the ground. His entire
body weight should be balanced on hands and
toes and his hands at shoulder width apart.
His feet should be slightlyapart and the arms
fully extended.
Keeping the entire body parallel to the
ground, ask the subject to lower his body until
elbows are flexed at 90° angle and then return Fig. 27.4 Push ups for boys
to the starting position. This action is repeated
until the subject gets exhausted or loses the rhythm. Total number of push ups is recorded
as a SCOre.

6. Modified Push Ups for Girls

Objective: To measure upper body strength and stability of
trunk.
Requiremnent: A grassy surface or mattress
Procedure: The subject should place her hands and knees on
the mattress or grassy surface for a firm grip. Both the hands
should be kept shoulder width apart. Both the arms should be
fully extended. This is the modified push up position for girls.
Body from knees to the shoulders should be in a straight line. Fig. 27.5 Modified push ups for
While resting on knees, the subject should lower her upper girls
body until angle at elbow joint comes to 90°. Then she should
return to the starting position. This modified push ups continues
till she gets exhausted or loses the rhythm. Total number of modified push ups is recorded
as a SCore.

7. Standing Broad Jump

Objective: To measure repulsive strength of legs.
Requirement: Soft grassy surface or long jump pit, if available, and measuring tape
Procedure: A take off line is marked on the
soft grassy surface. In this test, the subject
is required to stand behind the take-off line
with feet apart. He/she should take a jump
forward by extending bent knees and
swinging the arms forward. The subject
should be given three trials and the best
distance covered is recorded as score of the
person. The measurement is always taken
in metres and centimetres.
Fig. 27.6 Standing broad jump

236 - -- Practicals in Physical Education

 84x
10M Shuttle Run
abiective: 10 measure agility.
R e q u i r e m e n t : Two wooden blocks of 10 x 5
x5 cm each. measuring tape and stopwatch.

Procedure: this test, two parallel lines

For
should be drawn at a distance of 10M
from
each other. Two wooden blocks are placed
of the lines. The
behind one subject has to Fig. 27.7 4 x 10M Shuttle run
stand behind the starting line (other line).
On the commands like 'Go, he/she should run to pick up one block and run back to the
starting line to place the block behind it. He/she should again run to pick up the second
block and place it also behind the starting line. Two such trils are given
to the person.
The better time of two trials to the nearest tenth of a second is the score of the
subject.

DRACTICAL 2: PROCEDURE FOR ASANAS, BENEFITS AND

cONTRAINDICATIONS FOR ANY TWO ASANAS FOR EACH LIFESTYLE
DISEASE

1. OBESITY

Obesity is defined as an excessive accumulation of body fat. It may be caused due to

genetic, sedentary life or eating lots of fried things. It is not a disease in itself but is a
major cause of many serious diseases like diabetes and certain heart diseases. Excessive
accumulation of internal fat, called visceral fat, can be prevented through regular exercise
and yoga. Yogic asanas that are recommended to prevent obesity are:
() Vajrasana (ii) Hastasana

)Vajrasana
Vajrasana is also called the diamond pose. It forms the base of many
other asanas.
Procedure:
27.8. Point the toes
LKneel down on the floor as depicted in Fig.
backwards and keep the feet together.
heels.
2. Lower your body such that your buttocks rest on the
erect and look
3. Place your palms on your knees, keep your spine
straight.
4. Hold this position for 5 minutes. Fig. 27.8 Vajrasana

Benefits:
This asana helps in digestion.
reduces belly fat.
Kegular practice of this asana muscles.
tones the hips, thighs and calf
Sitting n this posture
nis asana helps to fight constipation.
Record File -- 237
 " It helps to strengthen legs and spine. the body.
Practising this asana improves blood circulation in
" This asana calms the mind and hence, it is the preferred pose for meditation
Contraindications:
" People with knee problem and those who have undergone knee surgery recently shovl
avoid doing this asana.
People suffering from spinal problems especially in the lower vertebrae should avoid
practising this asana.
" Pregnant women should perform this asana under guidance so that they don't n
pressure on their abdomen.
People with problems such as hernia in the small or large intestine should perform
this asana under expert guidance.
(iü) Hastasana
Hastasana is also called the upward salute or the upward hands
pose. It is a part of Surya Namaskar (Sun Salutation).
Procedure:
1. Stand with the arms on your side.
2. Inhale and raise both arms, stretching them over the head as
shown in Fig. 27.9.
3. The arms should be parallel toeach other with the palms facing
each other. Keep the head, spine and legs straight.
4. Exhale and bring the arms down by your side.

Benefits:
Regular practice of this asana stretches and tones arms,
shoulders, spine and upper and lower back.
" This asana stretches the stomach and hernce, enhance the
digestive system.
" This asana helps to increase the capacity of the lungs.
" It also helps in enhancing the body posture.
Contraindications:
Fig. 27.9 Hastasana
" People with neck or shoulder injury should avoid doing this
asana.

2. DIABETES
Diabetes is a disease which is characterised by the presence of excessive sugar level u
bloodstreanm. Nowadays many people are suffering from this disease. The comun
symptoms of diabetes include increased hunger and thirst, frequent urination, tiredness
blurred vision, numbness of limbs, prolonged injury, weight loss, cardiovascular diseas

238 Practicals in Physical Education

like heart attack, etc. On the basis of these symptoms, this disease can be classified into
wotypes-diabetes type I and diabetes type II. Person suffering from diabetes type I
experiences the above mentioned symptoms from the earlier stages. While, diabetes type
Ilis detected at a later stage when the patient starts to experience blurred vision or
cardiovascular ailments. Hence, the treatment of such patients takes a long time.
Diabetes type I is generally caused due to genetic or environmental fxctors, In this, the
inmunity system of the body destroys the beta cells of the pancreas that generate a
hormone named insulin. Insulin works as a key to unlock the cells to absorb glucose
presentin the blood. In the absence or lack of insulin, absorption of glucose does not take
place. Thus, the level of glucose increases in the blood.
Modern lifestyle is the main cause of diabetes type Il. Due to obesity and physical
inctiveness, people suffer from this disease. In this, the muscles, liver and fat cells canrnot
Rse the insulin and as a result the glucose cannot be utilised and fows through the urine.
This happens mainly due to non-utilisation of insulin in the body. The cells need sufficient
amount of insulin to absorb glucose. Initially, pancreas fulfils this demand but gradually
t carnot generate sufficient amount of insulin. The level of insulin increases initially and
later on starts decreasing in the blood.
Due to diabetes the possibility of heart attack, kidney failure, loss of vision and nerve
damage increases. If pancreas keeps working properly then diabetes can be prevented.
The following yogicasanas are recommended to people suffering from diabetes:
) Bhujangasana (ii) Paschimottanasana
() Bhujangasana
Namaskar
Bhujangasana is also called the snake or the cobra pose. It forms part of the Surya
Sun Salutation).
Procedure:
such that the toes are flat on the
1. Lie down on your stomach. Keep your legs straight
ground and touch each other.
level, keeping elbows parallel.
2 Place your hands (palms downward) at shoulder
3. Inhale and raise your head, chest and
abdomen.
4. Arch your back as much as possible,
tilt your head back and look up. The
elbows should be straight.
5. Hold this position while breathing
normally.
0. Exhale, bend your elbows and bring
your body down to the floor. Fig. 27,1o Bhujangasana

Benefits: improves circulation of blood and oxvgen in

the body.
Kegular practice of this asana
This helps to control diabetes.
back, shoulders and arms.
Ihis asana strengthens the
Record File 239
 " This asana strengthens the spine, helps in decreasing stiffness and provides relief from
backache and sciatica.

" Daily practice reduces fatigue and stress.

" Regular practice tones the abdomen.
" This asana improves the respiratory system and helps treat asthma.
Contraindications:

" Pregnant women should avoid practising this asana.

People with fractured ribs or wrists should avoid this asana.
People who have undergone any abdominal surgeries recently, e.g., hernia, should also
avoid this asana.
People suffering from Carpal Tunnel Syndrome should avoid doing this asana.
(ii) Paschimottanasana
Paschimottanasana is the seated forward bend pose. The name comes from the Sanskrit
words paschim' meaning back; 'uttana' meaning intense stretch and 'asana' meaning pose.

Procedure:
1. Sit with your legs stretched out in front of you. Keep the spine straight and your toes
flexed towards you.
2. Inhale, raising your arms over
your head. Stretch as much as
possible.
3. Exhale and bend forward. Try to
hold the toes with your index
finger and thumb. If you cannot
hold your toes then, place your
hands on your legs tillwherever
Fig. 27.11 Paschimottanasana
they reach.
4. Gradually, focus on moving forward towards the toes. Place your forehead on the
knees. The knees should not be lifted fromn the floor.
5. Breathe normally while holding this position for 30 seconds to aminute.
6. Inhale, raising the head up and come back to the sitting position.

Benefits:
" This asana regulates the flow of blood in the body which is very effective against
diabetes.
" It stretches your lower back, hamstrings and hips, thereby improving flexibility.
" It helps tone the shoulders and the abdomen.
" This asana cures constipation and digestive disorders.
" It reduces anger, anxiety and irritability.
Performing this asana calms the mind and acts as astress reliever.

240 - Practicals in Physical Education

Contraindications:

. Pregnant women should avoid performing this asana.

. People suftering from asthma should avoid this asana.
.Avoid this asana when suffering from diarrhoea.
. People suffering from back injury should perform this asana under expert guidance.
3. ASTHMA

Acthma is a disease which affects the nasal passage and the lungs. People
suffering rom
asthma often experience irritation in their nasal passage. This makes it difficult for them
to breathe properly. Such people often complain of shortness of breath. Symptoms like
wheezing, tightness in chest, breathing problems, coughing and swelling of airways can
be commonly seen in such people.
To prevent asthma, the factors that trigger asthma attacks should be avoided. Such
factors are:

(a) Cigarette smoking/passive smoking and polluted air.

(b) Exposure to animals that cause allergies including household pets.
(c) Exposure to dust from carpets and other common household items.
Every person suffering from asthma should have asthma management plan which is as
follows:
(a) Knowing what triggers the symptoms of asthma.
(b) Understanding how to take medications for asthma.
(c) Awareness about the steps to be taken in emergency situations if the person does
not respond to the drugs he usually takes.
(d) Knowledge of how to monitor breathing regularly in case of an asthma attack.
Some yogic asanas that are recommended for people suffering from asthma are as
follows:
(i) Sukhasana (ii) Chakrasana

(i) Sukhasana
Sukhasana is best suited for meditation. This pose is also
known as the easy pose or relaxing pose.
Procedure:
1. Sit straight with your legs stretched out in front of you.
.Cross your legs such that your right foot is beneath the
left knee and left foot is beneath the right knee.
J. Place your hands on your knees with palm facing
downwards.
*. Close your eyes and breathe normally.
OKelax your whole body and maintain this posture for
SOme time.
[Link] your eyes and come back to the initial position.
Fig. 27.12 Sukhasana

Record File 241

 Benefits:
" This asana relaxes the mind and body.
" It improves the body posture.
" It strengthens the spine and back muscles.
" It helps in reducing fatigue.
" It stretches the ankles and knees.
It broadens the chest and collar bones and helps fight asthma.
Contraindications:
" People suffering from hip or knee injuries should avoid doing this asana.
" It is not recommernded to people having spinal disc problems or inflammation in the
knees or hip.
(i)Chakrasana
Chakrasana or the wheel pose is called so because
when the pose is assumed, it resembles a wheel.
Procedure:
1. Lie down on your back. Bend your knees so that
the feet are flat on the floor and close to the
buttocks.
2. Now place your palms (on the ground) near
your shoulder such that the fingers point towards
the shoulders. The elbows should be shoulder
width apart.
Fig. 27.13 Chakrasana
3. Inhale, press you° palms firmly against the floor
and lift your entire body off the floor. Let the head hang gently.
4. Straighten the arms and legs as much as possible. Push up the hips and the chest.
5. Breathe comfortably while holding this pose. Try to hold the pose for 15-30 seconds.
6. To come out of this pose, bend the elbows and lower the head and the shoulders. Then
bend the knees and bring the spine and the hips back to the ground.
7. Relax in shavasana.

Benefits:
This posture is excellent for people suffering from asthma as it stretches the chest and
the lungs.
" It strengthens the arms, wrists, legs, buttocks, abdomen and spine.
" This asana also strengthens the heart, liver, pancreas and kidneys.
" This asana is excellent for people suffering from osteoporosis.
Contraindications:
" People suffering from hernia, back injury, cardiac or spinal problems should avoid
doing this asana.

242 --- Practicals in Physical Education

 " People with high or low blood pressure should avoid practising this asana.
" If you have headache or diarrhoea, avoid performing chakrasana.
A. HYPERTENSION

Hypertension or blood pressure is the pressure exerted on the walls of the arteries due to
inod flowing through them. More the pressure exerted by the walls of the arteries, higher
al be the blood pressure. Fluctuations in blood pressure may depend upon the level of
physical. activity performed by an individual. For
instance, a person may experience high
blood pressure when he/she is nervous, tensed or under extreme stress.
The ideal blood pressure level in an adult should be 120/80 mm Hg. However, if blood
pressure is 140/90 mm Hg or more than this level, then it is known as high blood pressure.
Normally, the blood pressure of an adult is more than that of a child. This is nmainly
because with age the blood vessels in our body become weak and the level of cholesterol
in our blood increases. However, due to hectic and stressful life even children have started
oexperience high blood pressure. Apart from this, smoking, drinking, diabetes, obesity,
etc. are also responsible for causing high blood pressure.
Aperson suffering from high blood pressure may experience symptoms like excessive
sweating, shortness of breath, redness of the face, blood clot in the eyes, nose bleeding,
etc. If high blood pressure is not treated on time it may lead to heart attack or brain
haemorrhage. Yogic asanas are very helpful in controlling high blood pressure or
hypertension. The asanas recommended for this purpose are:
(i) Tadasana (ii) Ardha Chakrasana

() Tadasana
Tadasana is also known as the 'mountain pose and 'palm tree pose'.
Itmeans assuming astanding still pose.
Procedure:
1. Stand erect on the ground with feet together.
2. Inhale slowly and raise your arms upward by interlocking your
fingers.
weight should
3. Raise your heels and stand on your toes. The body
be on the toes.
head and hold the pose for
4. Feel the stretch from your feet to the
a few seconds.
5. Exhale slowly and release the pose.

Benefits: nervous and respiratory

Practising this asanaregulates the digestive,
Systems.
It helps to improve the body posture.
and ankles.
It strengthens the knees, thighs Fig. 27.14 Tadasana

Record File 243

 flat feet
" This asana tones the buttocks and abdomen and reduces
theT

" It also helps to reduce hypertension and anxiety. t u e

" Regular practice improves flexibility of spine and reduces pain in backbone c o m p .

Yo

Contraindications:

" People suffering from chronicshoulder injury should avoid doing this asana.
" Do not perform this asana during headache as it could aggravate the pain. () V
Vakra

(ii)Ardha Chakrasana rersic

Ardha Chakrasana is derived from the

Sanskrit words 'ardha' meaning half,'chakra' Proc

meaning wheel and 'asana' meaning pose. 1. S

Procedure:
2. F
1. Stand straight with feet together and
arms by the side.
3.
2. Inhale and extend your arms above the
head, palms facing forward.
3. Gently bend backwards pushing the 4.
pelvis forward. Keep the arms in ine
with the ears. Elbows and knees should 5.
be kept straight. 6.
4. Hold this pose for 30 seconds while Fig. 27.15 Ardha Chakrasana 7.
breathing normally. Ber
5. Exhale and straighten the spine to come back to the initial position.
6. Bring the armns down and relax.

Benefits:
" This asana stretches the chest, arms and shoulders.
" It helps to strengthen the back, spine and abdominal muscles.
Regular practice of this asana reduces back pain.
Co
" It also strengthens the calf and thigh muscles.
Contraindications:
" This asana is not recommended for people with brain ailments.
People with chronic hip or spinal problems should avoid this asana.
Pregnant women should not perform this asana. It should also be avoided during Sa
menstruation. T
" People suffering from peptic ulcers or hernia should not do this asana.
P,
5. BACK PAIN
back pain is a common problem in people of all age groups today, be it a child or an
adult, male or female. It is mostly experienced by people over 35 years of age. The major
244 " Practicals in Physical Education
cause of back pain 1s leading a sedentary lifestyle like sitting for long hours in
he T.V., computer or -pad, or driving car or scooter for a long time. It front of
is also often caused
Aue to the habit of assuming wrong postures. Some
complications can also
result in back pain.
anatomical or physiologiCal
Yogic asanas recommended for the prevention
and cure of back pain are:
)Vakrasana (ii) Salabhasana

()Vakrasana
Vakrasana is the twisted pose. It is a simplified
ersion of the Ardh Matsyendrasana.
Procedure:

1Sit with legs stretched in front of you. Palms

should be on the side, resting on the floor.
2. Fold the right leg and place the right foot on
the right side of left knee.
3. Now bring the left arm down around the right
knee and hold the right foot. Place your right
hand on the floor behind you. Fig. 27.16 Vakrasana
4. Exhale and twist as far as possible to the right. Look over
the right shoulder.
5. Hold the posture for 30 seconds while breathing normally.
6. Release the hands and come back to the initial pose. Sit in
relaxed position.
7. Repeat this asana with your left leg and right hand.
Benefits:
" Regular practice of this asana stretches and tones the spine, increasing flexibility of the
spinal column.
"It provides relief from pain in neck, back and hip.
" This asana reduces fat from the waist, hence it is good for obese people.
" This asana massages internal organs--kidneys, pancreas, liver and adrenal glands.
Contraindications:
" People with back injury or severe back pain should avoid doing this asana.
"Hernia and ulcer patients should not practise this asana.
(i) Salabhasana
Salabhasana derives its name from the Sanskrit word 'salabh which means grasshopper.
Ihis pose is one of the yoga poses for beginrners.
Procedure:
LLie down on your stomach and place both hands under the thighs with palms facing
downward.
2. Inhale, lifting your right leg up. Ensure that your leg is not bent at the knee and the
chin is resting on the ground.

Record File --245

 to 20
3. Hold this position for about 10
seconds.

4. Exhale and bring your leg down to the

initial position.
5. Repeat these steps with your left leg.
6. Repeat the entire sequence 5 times.
7. Then, inhale and lift both your legs up,
as much as you can. Ensure that your
legs do not bend at the knees.
Fig. 27.17 Salabhasana
8. While breathing normally, hold this pose
for 30 seconds.
from under the thighs and rolav
9. Exhale, bringing down both legs. Remove the arms
10. Repeat the process thrice.
Benefits:
flexibility of the entire spine
Regular practice of this asana increases strength and
providing relief from back pain.
suffering from sciatica.
" This asana is extremely useful for people
" It strengthens shoulders and arms.
and spinal cord ailments.
Regular practice of this asana can cure cervical spondylitis
" This asana also helps in improving digestion.
Contraindications:
" People whohave had spinal surgery should not do this pose.
" People with hernia problem should avoid practicing this pose.
CITIZEN FITNESS
PRACTICAL 3: PROCEDURE FOR ADMINISTERING SENIOR
TEST FOR 5 ELDERLY FAMILY MEMBERS
body strength,
Senior citizen fitness tests are suggested by Rikli and Jones for measuring
flexibility, agility and endurance of senior citizens.

1. Chair Stand Test for Measuring Lower Body Strength

Equipment Required:
"Stopwatch
" Chair

Procedure:
1. In this test, the subject is made to sit on a chair with hands
crossed across the shoulders.
2. The individual has to stand up and sit down repeatedly
for 30 seconds.
3. The number of stands completed within 30 seconds
becomes his or her score. Fig. 27,18 Chair Stand Test

246 Practicals in Physical Education

 Table 27.1: Normal Range of Scores
Age-’ 60-64 65-69 70-74 75-79 80-84 85-89 90-94
Male 14-19
Chair Stand/ 12-18 12-17 11-17 10-15 8-14 7-12
No. of stands Female 12-17 11-16 10-15 10-15 9-14 8-13 4-11

2. Arm Curl Test for Measuring Upper Body Strength

[guipment Required:
. Weight for men (8 lbs)
. Weight for women (5 lbs)
"One chair
"Stopwatch

Procedure:

1 In this test, the subject is required to sit on a chair

the prescribed and hold
weight in the dominant hand.
2 The arm holding the weight is in a vertically down
beside the chair. position,
2 The subject is asked to curl the lower arm towards the
So that only the lower arm moves and then return to theshoulder
position. starting
4. This exercise is repeated for 30 seconds. The number of bicep Fig. 27.19 Arm Curl Test
curls in 30 seconds is the score of the subject.

Table 27.2: Normal Range of Scores

Age’ 60-64 65-69 70-74 75-79 80-84 85-89 90-94

Male 16-22 15-21 14-21 13-19 13-19 11-17 10-14

Arm Curls/
No. of Curls Female 13-19 12-18 12-17 11-17 10-16 10-15 8-13

3. Chair Sit and Reach Test for Measuring Lower Body Flexibility
Equipment Required:
"Chair
"Scale (marked with inches)
Procedure:
I. The subject is asked to sit on a chair with one leg
stretched out straight with heel on the floor and toe
pointing upwards.
. He/She is asked to place one hand over the other Fig. 27.20 Chair Sit and Reach Test
and reach forward to touch the toe of the stretched
leg.
The number of inches (+ or -) between the tip of the fingers is the subject's score.

Record File -247

 4. The score is 0if the fingertips touch. If they overlap the score is in positive and if they
negative.
do not touch, then the score is in
Table 27.3: Normal Range of Scores (inch)
70-74 75-79 80-84 85-89
Age -’ 60-64 65-69 90-94
-2.5 to -3,0 to -3.5 to 4.0 to -5.5 to -5.5 to -6.5 to
Male
Chair Sit +4.0 +3.0 +2.5 42.0 +1.5 +0.5 +0.5
& Reach -0.5 to -1,0 to -1,5 to -2.0 to -2.5 to -4.5 to
Female -0.5 to
(inches +/-) +5.0 +4.5 +4.0 +3.5 +3.0 +2.5 +1.0

4. Back Scratch Test for Measuring Upper Body Flexibility

Procedure
as
1. The subject is asked to place both hands on his/her back
shown in Fig. 27.21.
each
2. Then, he/she is asked to point the middle finger of
hand towards each other and try to touch them.
3. The distance in inches between the extended middle fingers
gives the score.
Fig. 27.21 Back Scratch Test

Table 27.4: Normal Range of Scores (inch)

65-69 70-74 75-79 80-84 85-89 90-94
Age ’ 60-64
-6.5 to -7.5 to -8.0 to -9.0 to -9.5 to -10.0 to -10.5 to
Male
+0.0 -1.0 -1.0 -2.0 -2.0 -3.0 -4.0
Back Scratch
Female -3.0 to -3.5 to -4.0 to -5.0 to -5.5 to -7.0to -8.0 to
(inches +/-) -1.0
+1.5 +1.5 +1.0 0.5 +0.0 -1.0

5. Eight Feet Up and Go Test for Measuring Agility

Equipment Required:
Stopwatch
" Chair
" Marker cone
Procedure:
1. In this test, the subject is required to get up from
a seated position on a chair, walk eight feet ahead,
where the marker is placed and turn around and
return to the seated position. and Go Test
Fig. 27.22 Eight Feet Up
2. The time taken in seconds gives the score.

248 Practicals in Physical Education

 Table 27,5: Normal Range of Scores
Age ’ 60-64 65-69 70-74 75-79 80-84 85-89 90-94
Male 5.6 to 5.7 to 6.0 to 7.2 to 7.6 to 8.9 to 10.0 to
3.8 4.3 4.2 4.6 5.2 5.3 6.2
Time taken
Female 6.0 to 6.4 to 7.1 to 7.4 to 8.7 to 9.6 to 11.5 to
4.4 4.8 4.9 5.2 5.7 6.2 7.3

Six Minute Walk Test for Measuring Endurance

Equipment Required:
40 yds. 35 yds 39 yds.
" Stopwatch 45 yds. 25 yds.

. Rectangular ground measuring 20 x 5 yards

(as shown)

Procedure:
50 yds. 0 20 yds.
5 yds. 10 yds. 15 yds
[Link] subject is asked to walk for six minutes
around the 50 yards course as shown in Fig.
Fig. 27.23 Six Minute Walk Test
27.23
2. The distance covered by the subject in six minutes is expressed in yards and is calculated
as shown in the table:

Table 27.6: Normal Range of Scores

Age’ 60-64 65-69 70-74 75-79 80-84 85-89 90-94
Male 610 to 560 to 545 to 470 to 445 to 380 to 305 to
Distance 735 700 680 640 605 570 500
covered
Female 545 to 500 to 480 to 430 to 385 to 340 to 275 to
in yards
660 635 615 585 540 510 440

Note: The scores given in tables indicate average scores. Subjects scoring more or less
than these scores are to be categorised as 'above average' or (below average', respectively.
Table 27.7: Fitness Test Scores of 5 Senior Citizens
S. No. Name Age Gender Chair Arm Chair sit Back Eight Six minute
stand curl and scratch feet up walk test
test test reach test and go
test test

1 Parul 62 Female 12 13 0.0 +1 6.0 500

2 Suman 64 Female 12 12 -1 +1 7.0 550
3 M.P. Singh 68 Male 17 14 +1 -2 6.0 550
4 Male 18 +2 0.0 5.0 650
V. Singh 62 14
5 Shyam 61 Male 18 20 +4 -1 5.5 660

Note: By conducting senior citizen fitness test, weak areasof an individual can be found
Out. By bringing changes in lifestyle, possibilities of lifestyle diseases can be decreased.

Record File -- 249