PRACTICAL 1:- FITNESS TESTS ADMINISTRATION.

(I) BODY MASS INDEX

Purpose of the test:- 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.

Infrastructure/Equipment Required: Flat Clean surface, Weighing Machine, Stadiometer/Measuring tape

Procedure:- Remove the participant’s shoes, bulky clothing, and hair ornaments. 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. 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 centimetre.

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 centre of the scale. Record the weight to the nearest decimal
fraction (for example, 25.1 kilograms).

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 centimetre.
(II) FLAMINGO BALANCE TEST

Purpose of the test: - 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.

Infrastructure/Equipment Required: Non Slippery even surface, Stopwatch, can be done on just standing on
beam.

Procedure: Stand on the beam with shoes removed. Keep balance by holding the instructor's hand. 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. Stop the stopwatch each time the person loses balance
(either by falling off the beam or letting go of the foot being held). Start 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 and a score of zero is given.

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.
(III) PLATE TAPPING TEST

Purpose of the test:- To assess the speed and the coordination of limb movement.

Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30 x
20 cm), and 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 centres 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.

START) Purpose of the test: - Determines acceleration and speed.

Infrastructure/Equipment Required: Measuring tape or marked track, stopwatch, cone markers, flat and clear
surface of at least 60 meters.

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.

Purpose of the test: - Cardiovascular Fitness/Cardiovascular Endurance.

Infrastructure/Equipment Required: Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or
400 mt with 1.22 mt (minimum 1 mt) widths preferably on a flat and even playground with a marking of
starting and finish line.

Procedure: 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.

Scoring: Time taken for completion (Run or Walk) in min, sec.

Purpose of the test: - Common measure of flexibility, and specifically measures the flexibility of the lower back and
hamstring muscles.

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 centimetre/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
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 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.
 (VII) STRENGTH TEST

(A)PARTIAL CURL UP (30 SEC)

Purpose of the test: - 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.

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

Purpose of the test: - 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 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.

Scoring: Record the number of correctly completed push ups.