SAI Khelo India Fitness Test in School

Overview: Fitness defines the ability to perform physical activity, and

encompasses a wide range of abilities. Each activity and sports requires a
specific set of skills, and so being fit for an activity or a sport does not
necessarily make you fit for another.
Fitness is generally divided into specific fitness categories or components,
and each can be tested and trained individually.
BATTERY OF TESTS 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)

BODY MASS INDEX (BMI)

Purpose: Body Composition refers primarily to the distribution of muscle
and fat in the body. Body size such as height, lengths and girths are also
grouped under this component.
Infrastructure/Equipment Required: Flat and clean surface, Weighing
Machine,
Stadiometer/Measuring Tape pasted on a wall
Procedure: Measuring Height Accurately
Remove the participant’s shoes, bulky clothing, and hair 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 moulding. 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
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).
Scoring: 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. 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.

PLATE TAPPING TEST

Purpose: Tests speed and coordination of limb movement
Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs
(20cm diameter), rectangle (30 x 20 cm), stopwatch
Procedure: If possible, the table height should be adjusted so that the
subject is standing comfortably in front of the discs. The two yellow discs are
placed with their centers 60 cm apart on the table. The rectangle is placed
equidistant 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). Scoring: The time taken to complete
25 cycles is recorded
 FLAMINGO BALANCE TEST
Purpose: Ability to balance successfully on a single leg. This single leg
balance test assesses the strength of the leg, pelvic, and trunk muscles as
well as Static balance.
Infrastructure/Equipment Required: Non-slippery even surface,
Stopwatch, can be done while standing on beam.
Procedure:
Stand on the beam. Keep balance by holding the instructor’s hand (if
required to start). While balancing on the preferred leg, the free leg is flexed
at the knee and the foot of this leg held close to the buttocks. Start the
watch as the instructor lets go of the participant/subject. Pause the
stopwatch each time the subject loses balance (either by falling off the beam
or letting go of the foot being held). Resume over, again timing until they
lose balance. Count the number of falls in 60 seconds of balancing. If there
are more than 15 falls in the first 30 seconds, the test is terminated.
Scoring: The total number of falls or loss of balance in 60 seconds of
balancing is recorded. If there are more than 15 falls in the first 30 seconds,
the test is terminated.

AGE GROUP: 9-18+ YEARS | CLASS 4 TO 12

For Class 4 to 12, it is important for students to have an overall physical
fitness. The following Components are to be considered in Physical Health
and Fitness Profile:
1. Body Composition (BMI)
2. Strength a. Abdominal (Partial Curl-up) b. Muscular Endurance (Push Ups
for
Boys, Modified Push Ups for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk)
5. Speed (50 mt. Dash)
ABDOMINAL (PARTIAL CURL-UP)
Purpose: The curl up test measures abdominal muscular strength and
endurance of the abdominals and hip flexors, important in back support and
core stability.
Infrastructure/Equipment Required: Flat clean cushioned surface with
two parallel strips (6 inches apart), Stopwatch, Recording sheets, Pen
Procedure: The subject lies on a cushioned, flat, clean surface with knees
flexed, usually at 90 degrees, with hands straight on the sides (palms facing
downwards) closer to the ground, parallel to the body. The subject raises the
trunk in a smooth motion, keeping the arms in position, curling up the
desired amount (at least 6 inches above/along the ground towards the
parallel strip). The trunk is lowered back to the floor so that the shoulder
blades or upper back touch the floor.
Scoring: Record the maximum number of Curl ups in a certain time period
(30 seconds).

PUSH UPS (BOYS)/MODIFIED PUSH UPS (GIRLS)

Purpose: Upper body strength endurance, and trunk stability.
Infrastructure/Equipment Required: Flat clean cushioned surface/Gym
mat
Procedure: A standard push up begins with the hands and toes touching the
floor, the body and legs in a straight line, feet slightly apart, the arms at
shoulder width apart, extended and at a right angle to the body. Keeping the
back and knees straight, the subject lowers the body to a predetermined
point, to touch some other object, or until there is a 90-degree angle at the
elbows, then returns back to the starting position with the arms extended.
This action is repeated, and the test continues until exhaustion, or until they
can do no more in rhythm or have reached the target number of push-ups.
For Girls: push-up technique is with the knees resting on the ground.
Scoring: Record the number of correctly completed pushups.

SIT AND REACH

Purpose: Common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles. This test is important
because tightness in this area is implicated in lumbar lordosis, forward pelvic
tilt and lower back pain.
Infrastructure/Equipment Required: Sit and Reach box with the following
dimensions:
12” x 12” (sides) 12” x 10” (front and back) 12” x 21” (top).
Inscribe the top panel with centimeter/mm gradations. It is crucial that the
vertical plane against which the subject’s feet will be placed is exactly at the
23 cm mark.
Flat clean cushioned surface/Gym Mats
Procedure: This test involves sitting on the floor with legs stretched out
straight ahead. Shoes should be removed. The soles of the feet are placed
flat against the Sit and Reach box. 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 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 a one-two seconds while the distance is recorded. Make sure there are no
jerky movements.
Scoring: The score is recorded (difference between initial position and final
position), in cm and mm, as the distance reached by the hand.

600 MTR RUN/WALK

Purpose: Cardiovascular Fitness/Cardiovascular Endurance
Infrastructure/Equipment Required: Stopwatch, whistle, marker cone,
lime powder, measuring tape, 200 or 400 mts with 1.22 mt (minimum 1 mt)
width preferably on a flat and even playground with a marking of starting
and finish line.
Procedure: Participants are instructed to run 600 mts. at the fastest
possible pace.
The participants begin on signal, “ready, start”. As they cross the finish line,
the elapsed time should be announced to the participants. Walking is
permitted but the objective is to cover the distance in the shortest possible
time.
Scoring: Time taken for completion (Run or Walk) in min and sec.

50 MTR DASH (STANDING START)

Purpose: Determines acceleration and speed
Infrastructure/Equipment Required: Measuring tape or marked track,
stopwatch, cone markers, flat and clear surface of at least 60 metres.
Procedure: A thorough warm up should be given, including some practice
starts and accelerations. Start from a stationary position, with one foot in
front of the other.
The front foot must be on or behind the starting line. This starting position
should be static (dead start). The tester should provide hints for maximizing
speed (such as keeping low, driving hard with the arms and legs) and
encouraged to continue running hard through the finish line.
Scoring: Time taken for completion
General Instructions before Exercise/Testing
Clothes- Students should wear comfortable, loose fitting sportswear during
the test.
Food- Students should take food at least three hours before testing. Plenty
of fluids should be taken 24 hours before testing. Alcohol and caffeine should
be avoided 24 hours before testing.
Rest- Students should take proper rest and sleep on the night of testing. Any
strenuous exercise should be avoided on the day of tests.
Warming up and cooling down- Students should do proper warm up and
cooling down exercises before and after the testing respectively.
Equipment- Equipment should be calibrated, organized, sterilized and
tested before the test. Administration- Temperature should not be too hot,
cold, or humid. All stationary item should be ready before the test. Students
should be informed about the procedure of the test and consent should be
taken well in advance.