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Khelo India Test For Practical 1

The document outlines the SAI Khelo India Test components for assessing physical health and fitness, including BMI, partial curl-ups, push-ups, a 50m dash, a 600m run/walk, and a sit-and-reach test. Each component includes its purpose, required equipment, procedure, and scoring method. The BMI section provides a formula for calculation and categorizes weight status from underweight to obesity class III.

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50 views3 pages

Khelo India Test For Practical 1

The document outlines the SAI Khelo India Test components for assessing physical health and fitness, including BMI, partial curl-ups, push-ups, a 50m dash, a 600m run/walk, and a sit-and-reach test. Each component includes its purpose, required equipment, procedure, and scoring method. The BMI section provides a formula for calculation and categorizes weight status from underweight to obesity class III.

Uploaded by

poojaluv25
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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NATIONAL PUBLIC SCHOOL, WHITEFIELD

SUBJECT: PHYSICAL EDUCATION(048)

Practical 1: SAI KHELO INDIA TEST

The following components are to be considered in physical health and fitness profile:
1. Body composition (BMI)
2. Partial curl-up
3. Push-ups for boys
4. Modified Push-ups for girls
5. 50 m Dash or 50 m Standing start
6. 600 m Run/walk
7. Sit and Reach Test (Flexibility Test)

1. Body Mass Index (BMI)


The Body Mass Index is also known as Quetelet Index because it was invented by Adolphe Quetelet. In fact, it
is a statistical measurement which compares an individual’s weight and height. Although, it does not actually
measure the percentage of body fat, yet it is a very useful tool to estimate a healthy body weight based on how
tall an individual is. With the help of BMI one can come to know whether one is underweight, normal weight,
overweight or in the category of obesity.
Calculation of BMI
BMI of any individual can be calculated with the help of the following formula:
Body Mass Index (BMI) = Body weight/Height × Height
Here, the weight of an individual is measured in kilograms and the height of that student is taken in meters

Category BMI

Underweight < 18.5

Normal weight 18.5 – 24.9

Overweight 25 – 29.9

Obesity Class I 30 – 34.9

Obesity Class II 35 – 39.9

Obesity Class III > 40

2. Partial curl-up
Purpose: To test the strength and endurance of abdominal muscles.
Equipment Required: A flat clean and cushioned surface, recording sheet and pen.
Procedure: The subject lies in supine position on a cushioned surface. The knees should be flexed and feet
should be 12 inches from the buttocks. Both the feet should be slightly apart. The arms are extended and are
rested on thighs. The head should be in a neutral position. This is the starting position. Then, the subject curls
up with a slow controlled movement, until his/her shoulders come off the cushioned surface or mat two inches
then back down again. These are continued until the subject feels unable to maintain the rhythm. There should
not be any pause in the up or down position. It should be a continuous process.
Scoring: Record the total number of partial curl ups in 30 seconds. Curl up should not be counted if the
shoulders are not raised up by 2 inches.

3. Push Ups (Boys)

Purpose: To test or measure the upper body strength and endurance.


Equipment Required: A floor mat and a paper to record basic information such as age, gender and total
number of push ups performed.
Procedure: After proper warming up, ask the subject to take position. In a push up position hands and toes
should touch the mat/floor. Hands should be shoulder-width apart. The upper body and legs should be in a
straight line. Elbows should be fully extended keeping the back and the knees straight, the subject lowers the
upper body so that elbows may bend to 90 degrees or chest may touch the mat/floor, then returns back to the
starting position with the arms extended. This is one repetition. The same action is repeated and the test
continues until exhaustion or until the subject can do more in rhythm.
Scoring: Record the total number of push ups performed correctly.

4. Modified Push Ups (Girls)

A modified version of the test is used for girls.


Purpose: To measure the upper body strength and endurance.
Equipment Required: A mat and paper to record the basic information such as age, gender and a total number
of push ups performed.
Procedure: After proper warming up, the subject is asked to take the starting position for modified push ups. In
a modified push up position, hands and knees should touch the mat/floor. Both the hands should shoulder-width
apart and elbows fully extended. The body from the knees, to the hips and to the shoulders should be in a
straight line. While keeping this position, the subject should lower her upper body, so that elbows may bend to
90 degrees. Then the subject returns back to the starting position. This is one repetition. The same action is
repeated and the test continues until exhaustion or until she can do no more in rhythm.
Scoring: Record the total number of push ups performed correctly.

5. 50 m Dash or 50 m Standing Start


Purpose: The purpose of this test is to determine or measure speed and acceleration.
Equipment Required:Measuring tape or marked track, 2 stopwatches, flat and clean surface of
60 meters.
Procedure: An area of 50 m is marked on a track. Two parallel lines are drawn 50 m apart from considering one
as a starting line. The subject takes the starting position behind the starting line. The starter commands,
“Are you ready?” and “Go”. The word ‘Go’ is accompanied by a downward sweep of the starter’s arm as a
signal to the timer. Two subjects can run at the same time if There are two stopwatches.
Scoring: The score is recorded in seconds to the nearest 10th of a second.

6. 600 m Run/Walk

Purpose: To measure cardiovascular endurance.


Equipment Required: 6 0 0 m running area in 200 or 400 m track and stop watches.
Procedure: The subject takes the position of standing right behind the starting line.
At the signal of “Ready” and “Go” the subject starts running 600m distance. During the course of running he
may walk. In this test, many students can run at the same time.
Scoring: Time is recorded in minutes and seconds.

7. Sit and Reach Test (Flexibility Test)

The sit-and-reach test was first propounded by Wells and Dillon in 1952. This test is widely used as a normal
test to assess flexibility.
Purpose: The sit-and-reach test is a significant test to measure the flexibility of the hip region including the
lower back and hamstring muscles.
Equipment Required: Sit-and-reach box or a makeshift ruler and a box may be used in which the zero mark
can be adjusted for each individual according to their sitting reach level because there is a variation of lengths
of individual’s arms and legs.
Procedure: First of all, shoes and socks should be removed. Then sit down on the floor with legs stretched out
straight ahead. The soles of the feet should be kept flat against the box. Both the knees should be locked and
pressed flat to the floor. An assistant may hold the knees down. Palms should be facing downwards. Hands
should be on top of each other or side by side. The individual, whose flexibility is to be measured, tries to
extend his both hands forward along the measuring line on the box as far as he can extend. His fingertips of
both hands should remain equal and at the same level. He should not jerk or bounce to reach maximum
distance. He should hold the full reach position for two seconds and the score (distance) should be recorded.
Scoring: The score is recorded to the nearest centimeter or half inch based on the distance reached by the
fingertips of both hands.

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