Physical Fitness

It is the capacity to do the work without any fatigue and after doing his work he has more
power to do some more work.

It is a combination of qualities that enable a person to perform well in vigorous physical

activities.

Physical fitness is the ability to perform the task effectively & efficiently.

Being physically fit, a person can enjoy the leisure time, be healthy and emergency
situations.

Wellness

Wellness is the state of being healthy and free from all the diseases.

It refers to man’s capacity of spending a good balanced life.

Lifestyle

It means the manner or style in which a person lives.

It can be healthy or unhealthy based on many factors like food choices, activity level and
behavior.

Importance of Physical Fitness & Wellness

Import
ance of Physical Fitness & Wellness
1. Quality Of Life

Improve the quality of life by regular exercises & fitness.

A physically fit person can manage the routine work efficiently without getting fatigued.

Easily tackle any difficult situation on his way.

It also possesses the qualities like good human relations, maturity & self respect.

2. Prevention from Diseases:

Regular fitness exercises can prevent many diseases specially related to heart.

Take personal responsibility for the health by avoiding such health risks like eating junk
food, tobacco use and less workouts.

3. Harmonious Growth and Development:

Regular training can improve the efficiency of various organs which can be beneficial for
the sports person.

Importance of Lifestyle
Improves physical fitness: Regular exercise is defined as physical activity done
for the purpose of getting physically fit.

Prevention of health problems: A healthy lifestyle keeps us free of diseases like

hypertension, diabetes, cardiac problems etc. can be prevented through healthy
lifestyle.

Development of mental health: It affects how think, feel and act and sometimes
it determines how handle the stressful situation especially in the field of physical
education so it developed only through a healthy lifestyle.

Components of Physical Fitness

1. Strength:

The ability to do things that need a lot of physical or mental effort and it is the amount of
force a muscle of muscle group can exert.

There are two types of strength:

(a) Dynamic Strength
(b) Static strength

2. Speed:

It is the ability to move the body as fast as possible.

Different sports skills require different fast movements like short distance running, shot-
putter body across the throwing circle, running between wicket.

3. Endurance:

It is the ability of the body to work for a longer time without getting fatigued or tired and
usually measured by the no. of repetitions like no. of sit-ups in 1 min. and no. of curling.

Two types of endurance:

(a) Short Term Endurance
(b) Long Term Endurance

4. Flexibility:
It is the range of movements of joints.

The individual, who has proper flexibility, can perform his work very easily.

Two types of flexibility:

(a) Passive Flexibility
(b) Active Flexibility

5. Coordinative Abilities:

It manly depends on Central Nervous System.

It is used in the place of ‘Agility’ which is difficult to explain.

The neuro-muscular coordination mainly dependent factor for coordinative abilities.

Components Of Wellness

1. Physical Wellness

It involves the ability to do daily tasks.

Do vigorous physical activities like swimming, sprint races etc.

Adopt healthful habits like routine checkups, a balanced diet, exercise etc.

Avoid destructive habits like consumption of tobacco, drugs, alcohol etc.

2. Social Wellness:

It creates the ability to interact with people around them that include family and friends.

Involves the quality of good communication skills, sympathy, cooperation and helpfulness
which makes a person well adjustable in the society.

3. Emotional Wellness:

It is the ability to understand ourselves and cope with challenges of life.

To control stress, anxiety and to express comfortably.

Share feelings of anger, fear, sadness, joy, love and happiness to become a well adjustable
in family and society.

4. Intellectual Wellness:

It helps in acting quickly and correctly in any situation of life.

It is the ability to think critically and make sound decisions.

For maintaining it we should try to expand our knowledge & improve our skills.

5. Spiritual Wellness:

It is the ability to establish peace and harmony in our lives.

Do meditation or perform prayer and always given respect to religion that directs to have
positive attitude towards life.

It makes a person ethically, morally and spiritually sound.

6. Nutritional Wellness:

Proper nutrition & a balanced diet are vital components for maintaining healthy lifestyle.

Avoid fried, junk and fast food.

Adopt fresh fruits, green vegetables, drink plenty of sugar-free liquids.

Preventing Health Threats through Lifestyle Change

Health threats like cancer, diabetes, hearts related diseases, blood pressure, obesity,
depression, and thyroid etc. can be minimized by the following facts:

1. Regular Physical Workout:

Be in regular exercise for at least 60 min. per day

It helps to prevent the body from various diseases.

Do stretching exercises, running, yoga, recreational activities etc.

Prefer only stairs instead of elevators even walking is best instead of motor bike.

2. Healthy Eating Habits:

Adopt good eating habits that keep us away from dangerous diseases.

It promotes Growth & Development in children, maintains body functioning in adults.

Take healthy diet which includes fresh vegetables, fruits, sprouts and whole grain cereals
etc.

3. Control Use Of Electronic Devices:

Excessive use of these devices can reduce the physical activity and increase the
consumption of dangerous food & beverages.

It also leads to a sedentary lifestyle.

Devices as TV, mobile and computers use them for at least 2 hrs. a day.

4. Quit For Bad Habits:

Smoking:

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 is important for controlling the body in various
situations.

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. The higher the score usually indicating higher levels of body fat.
Measuring Height Accurately Remove the participant’s shoes, bulky clothing, and
hair ornaments, and unbraid hair that interferes with the measurement. Take the
height measurement on flooring that is not carpeted and against a flat surface such
as a wall with no molding. Have the participant stand with feet flat, together, and
back against the wall. Make sure legs are straight, arms are at sides, and shoulders
are level. Make sure the participant is looking straight ahead and that the line of
sight is parallel with the floor. Take the measurement while the participant stands
with head, shoulders, buttocks, and heels touching the flat surface (wall). (See
illustration.) Depending on the overall body shape of the participant, all points may
not touch the wall. Use a flat headpiece to form a right angle with the wall and lower
the headpiece until it firmly touches the crown of the head. Make sure the
measurer's eyes are at the same level as the headpiece. Lightly mark where the
bottom of the headpiece meets the wall. Then, use a metal tape to measure from the
base on the floor to the marked measurement on the wall to get the height
measurement. Accurately record the height to the nearest 0.1 centimeter. Measuring
Weight Accurately Infrastructure/Equipment Required: Flat, Clean surface, Weighing
Machine, Stadiometer/Measuring Tape pasted on a wall Scoring: Height recorded in
cm and mm. Weight will be recorded in kilogram (kg) and grams (gms). Record the
weight to the nearest decimal fraction (for example, 25.1 kilograms). Accurately
record the height to the nearest 0.1 centimeter. Sports Authority of India | Khelo
India Fitness Assessment Use a digital scale. Avoid using bathroom scales that are
springloaded. Place the scale on firm flooring (such as tile or wood) rather than
carpet. Have the participant remove shoes and heavy clothing, such as sweaters.
Have the participant stand with both feet in the center of the scale. Record the weight
to the nearest decimal fraction (for example, 25.1 kilograms). Sports Authority of
India | Khelo India Fitness Assessment
Plate Tapping Test What does it measure: Tests speed and coordination of limb
movement How to Perform: If possible, the table height should be adjusted so that
the subject is standing comfortably in front of the discs. The two yellow discs are
placed with their centers 60 cm apart on the table. The rectangle is placed
equidistant between both discs. The non-preferred hand is placed on the rectangle.
The subject moves the preferred hand back and forth between the discs over the
hand in the middle as quickly as possible. This action is repeated for 25 full cycles
(50 taps). Infrastructure/Equipment Required: Table (adjustable height), 2 yellow
discs (20cm diameter), rectangle (30 x 20 cm), stopwatch Scoring: The time taken to
complete 25 cycles is recorded 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.
Sports Authority of India | Khelo India Fitness Assessment

Flamingo Balance Test what does it measure: Ability to balance successfully on a

single leg. This single leg balance test assesses the strength of the leg, pelvic, and
trunk muscle as well as Static balance. How to Perform: Stand on the beam. Keep
balance by holding the instructor's hand (if required to start).
Infrastructure/Equipment Required: Non Slippery even surface, Stopwatch, can be
done on just standing on beam. 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. Scoring: The total
number of falls or loss of balance in 60 seconds of balancing is recorded. Start the
watch as the instructor lets go of the participant/subject. If there are more than 15
falls in the first 30 seconds, the test is terminated. 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. Sports Authority of India | Khelo
India Fitness Assessment

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) Sports Authority of India Khelo India Fitness Assessment
1.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: 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. Infrastructure/Equipment Required: Flat clean
cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording
sheets, Pen Scoring: Record the maximum number of Curl ups in a certain time
period 30 seconds. 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. Sports Authority of India | Khelo India
Fitness Assessment

2. Push Ups (Boys)/Modified Push Ups (Girls) What does it measure: Upper body
strength endurance, and trunk stability. How to Perform: A standard push up begins
with the hands and toes touching the floor, the body and legs in a straight line, feet
slightly apart, the arms at shoulder width apart, extended and at a right angles to the
body. Keeping the back and knees straight, the subject lowers the body to a
predetermined point, to touch some other object, or until there is a 90-degree angle
at the elbows, then returns back to the starting position with the arms extended.
This action is repeated, and test continues until exhaustion, or until they can do no
more in rhythm or have reached the target number of push-ups. For Girls: push-up
technique is with the knees resting on the ground. Infrastructure/Equipment
Required: Flat clean cushioned surface/Gym mat Scoring: Record the number of
correctly completed pushups. 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. Sports Authority of India |
Khelo India Fitness Assessment
3. Sit and Reach -what does it measure: Common measure of flexibility, and
specifically measures the flexibility of the lower back and hamstring muscles. This
test is important as because tightness in this area is implicated in lumbar lordosis,
forward pelvic tilt and lower back pain How to Perform: 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. 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, 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.
Infrastructure/Equipment Required: Sit and Reach box with the following
dimensions: 12" x 12" (sides) 12" x 10" (front and back) 12" x 21" (top) Inscribe the
top panel with centimeter/mm gradations. It is crucial that the vertical plane against
which the subject's feet will be placed is exactly at the 23 cm mark. Flat clean
cushioned surface/Gym Mats Scoring: The score is recorded (difference between
initial position and final position), in cm and mm, as the distance reached by the
hand. 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. Sports Authority of
India | Khelo India Fitness Assessment

4. 600 Mtr Run/Walk What does it measure: Cardiovascular Fitness/Cardiovascular

Endurance How to Perform: Participants are instructed to run 600 mts. in the fastest
possible pace. The participants begin on signal, “ready, start” as they cross the finish
line elapsed time should be announced to the participants. Walking is permitted but
the objective is to cover the distance in the shortest possible time.
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. Scoring: Time
taken for completion (Run or Walk) in min, sec, mm Administrative Suggestion:
Participants should be encouraged to practice running with emphasis placed on the
concept of pace. Results are usually better if the participant can maintain constant
pace during most of the run and perhaps using a strong closing effort. Sports
Authority of India | Khelo India Fitness Assessment
5. 50 Mtr Dash (Standing Start) What does it measure: Determines acceleration and
speed How to Perform: A thorough warm up should be given, including some
practice starts and accelerations. Start from a stationary position, with one foot in
front of the other. The front foot must be on or behind the starting line. This starting
position should be static (dead start). The tester should provide hints for maximizing
speed (such as keeping low, driving hard with the arms and legs) and encouraged to
continue running hard through the finish line. Infrastructure/Equipment Required:
Measuring tape or marked track, stopwatch, cone markers, flat and clear surface of
at least 60 meters. Scoring: Time taken for completion Administrative Suggestion:
Participants should be encouraged to practice running with emphasis placed on the
concept of pace. Results are usually better if the participant can maintain constant
pace during most of the run and perhaps using a strong closing effort.

BMR Definition: Your Basal Metabolic Rate (BMR) is the number of calories you
burn as your body performs basic (basal) life-sustaining function. Commonly also
termed as Resting Metabolic Rate (RMR), which is the calories burned if you
stayed in bed all day. In either case, many utilize the basal metabolic rate formula
to calculate their body’s metabolism rate.

Your BMR defines your basal metabolism rate which makes up about 60-70% of
the calories we use (“burn” or expend). This includes the energy your body uses
to maintain the basic function of your living and breathing body, including:

The beating of our heart

Cell production

Respiration

The maintenance of body temperature

Circulation

Nutrient processing

Your unique metabolism rate, or BMR, is influenced by a number of factors

including age, weight, height, gender, environmental temperature, dieting, and
exercise habits.

Computing Basal Metabolic Rate (BMR)

Your basal metabolism rate is produced through the following basal metablic rate
formula: Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) –
(5.677 x age in years)

Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x
age in years)

Rikli and jones senior citizen fitness test

The Rikli and Jones Senior Citizen Fitness Test for assessing the functional fitness of
older adults describes easy to understand and effective tests to measure aerobic
fitness, strength and flexibility using minimam and inexpensive equipment. The
Individual fitness test items involve common activities such as getting up from a
chair, walking, lifting, bending and stretching.

The tests were developed to be safe and enjoyable for older adults while still
meeting scientific standards for reliability and validity. The tests are

1. Chair Stand Test-testing lower body strength

2. Arm Curl Test-testing upper body strength

3. Chair sit and Reach Test-lower body flexibility test

4. Back Scratch Test-upper body flexibility test

5. Eight Foot Up and Go Test-agility test

6. Walk Test (6 min) or Step in Place Test (2 min)

Rikli Jones-Senior Citizen Fitness Test

Test Item Parts of Body-Physical fitness
Components

1. Chair stand test for lower body 1. Lower body strength, leg strength &
strength Endurance

2. Arm curl test for upper body flexibility 2. The upper body strength, arm flexor,
strength & endurance

3. Chair sit & reach test for lower body 3. The hemi string and lower back
flexibility flexibility

4. Back-scratch test for lower body 4. The upper body flexibility of the body
& Flexibility range of motion of the
shoulders

5. Eight foot up & Go test for agility 5. The motor agility, speed & balance

6. Six minute walk test for aerobic 6. Cardio-vascular endurance & recovery
endurance
1. Chair Stand test for lower body strength

Purpose and Daily Benefit: The purpose of the Chair-Stand is to measure the strength
of lower body of adults over 60 years of age. Lower body strength is important for
activities such as getting out of a chair, on the bus, out of the car, and rising up from a
kneeling position in the house or garden. The, strength of your lower body can
directly affect the ease with which you perform the activities you do every day.

Equipment: Chair without arms, Stopwatch.

Procedure: Place the chair against a wall where it will be stable. Sit in the middle of
the chair with your feet flat on the floor, shoulder width apart, back straight. Cross
your arms at the wrist and place them against your chest. The test partner will tell
you when to begin and will time you for 30 seconds, using the stopwatch. You will
rise up to a full stand and sit again as many times as you can during the 30 second
interval.

(a) Each time you stand during the test is sure you come to a full stand.

(b) When you sit, make sure you sit all the way down. Do not just touch your
backside to the chair. You must fully sit between each stand.

(c) Do not push off your thighs or off the seat of the chair with your hands to help you
stand unless you have to.

(d) Keep your arms against your chest crossed and do not allow the arms to swing up
as you rise.

(e) If you are on your way up to stand when time is called you will be given credit for
that stand.

Scoring: The score is the number of completing correct chair stands in 30 minutes.

2. Arm Curl test for upper body strength

Purpose: This test measures upper body strength and endurance.

Equipment Required: 4 pound weight (women, AAHPERD), 5 pound weight (women,

SFT), 8 pound weight (for men). A chair without armrests, stopwatch.
Procedure: The aim of this test is to do as many arm curls as possible in 30 seconds.
This test is conducted on the dominant arm side (or strongest side). The subject sits
on the chair, holding the weight in the hand using a suitcase grip (palm facing
towards the body) with the arm in a vertically down position beside the chair. Brace
the upper arm against the body so that only the lower arm is moving (tester may
assist to hold the upper arm steady). Curl the arm up through a full range of motion,
gradually turning the palm up (flexion with supination). As the arm is lowered
through the full range of motion, gradually return to the starting position. 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.

Scoring: The score is given for the total number of controlled arm curls performed in
30 seconds.

3. Chair Sit and Reach test for Lower Body Flexibility

The Chair Sit and Reach test is a part of the Senior Fitness Test Protocol, and is
designed to test the functional fitness of seniors. It is a variation of the traditional sit
and reach flexibility test.

Purpose: This test measures flexibility of lower body.

Equipment Required: Ruler, straight back or folding chair, (about 17 inches/44 cm

high)

Procedure: The subject sits on the edge of a 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, the ankle bent at 90°. Place one hand on top of the
other with tips of the middle fingers even. Instruct the subject to inhale, and then as
they exhale, reach forward towards 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 seconds. The distance is
measured between the tips of the Chair sit & reach test for lower body flexibility
fingertips and the toes. If the finger tips 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).

Scoring: Perform two trials. A score is recorded to the nearest inch or 1 cm as the
distance reached, either a negative or positive score. Record with leg was used for
measurement.
4. Back Stretch for Upper Body Flexibility

Aim: The Back Scratch Test measure flexibility of your upper body. Upper body’s
flexibility affects your ability to reach for items that may be high on a shelf, change a
light bulb, or do any activity that requires arm and/or shoulder movement.
Maintaining flexibility in your upper body will assist you in continuing to live
independently.

Equipment: Ruler

Procedure: Place your left arm straight up in the air above your left shoulder. Bend
your left arm at the elbow to reach toward your back, with your fingers extended.
Your elbow pointed toward the ceiling. Place your right hand behind your back with
your palm out and your fingers extended up. Reach up as far as possible and attempt
to touch the fingers of your two hands together. Some people are not able to touch at
all, while other’s fingers may overlap. Take two practice stretches with each arm,
determining which side is more flexible. You will be measuring and recording only
your most flexible side. You are now ready to be measured. Perform the stretch as
outlined above. Without shifting your hands your test partner will position your
fingers so that they are pointing toward each other.

Scoring: The distance between the fingertips of one hand and the other is measured
to the nearest half inch or centimeters. If your fingers overlap, the amount of the
overlap will be measured. Fingertips just touching receive a score of “0”. If your
fingers do not touch, you receive a negative score of the distance between your
fingers, measured to the nearest half inch or centimeters.

5. Eight Foot Up and Go Test for Agility

Aim: The ‘8 Foot Up and Go’ is a coordination and agility test for the elderly, which is
a part of the Senior Fitness Test. This test measures speed, agility and balance while
moving.

Equipment required: Stopwatch, straight back or folding chair (about 17 inches/44

cm high), one marker, measuring tape, area clear of obstacles.

Procedure: Place the chair next to a wall (for safety) and the marker 8 feet 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.
6. Walk Test (6 min) or Step in Place Test (2 min)

Purpose: To assess aerobic fitness or aerobic endurance which is important for

walking distances, stair climbing, shopping and sightseeing etc.

Equipment: Stop watch. *Rectangular ground measuring 20 x 5 yds.