De inition

F,imass doflnas tho ablllty to perform physlcal activity and

encompauos a wldo rango of abllltlcs. Eath activity and sports
rcqulros a specific sat O•f skills, and so bolng fl t for an activity or a
~ ort doas nat nccossarlly mako a person fit for anothOT. Flhu1s1 Is
generally ,divided Into specific fl tne.ss categories o, componcmts , and
each can bo f,osted and trained lnd.lvlduaJly.

Age group 5-8 yrs/ class 1-3: BMI, Flamingo

Balance Test, Plate Tapping Test
• Age group 9-18 yrs/ class 4-12: BMI, SOmt Spe,ed
test, 600mt Run/Walk, Sit & Reach flexibility test,
Strength Test (Abdominal Partial Curl Up, Push-Ups
for boys, Modified Push-Ups for girls).
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.
Following are the abilities of children in class 1-3 which need
to be measured and tracked and are important for
controlling the body in various situations:
• Body Composition (BMI)
• Coordination (Plate Tapping)
• Balance (Flamingo Balance)
BMI (Body Mass Index )
Body Composition refers primarily to the
distribution of muscle and fat in tih e body. Body size
1

such as height, lengths and girths are allso grouped

n der this component. The test perforimed is Body
u1 1

Mass lnde>< (BMIJ, which is calculated from body

Weight (W ) and Height (H) such as:

Fomiul;1 :
BMI c v,a,ght (,.g}
Heigh1 • (m7 )

Where: W = body weight in kilogra1 ms and H =

height in meters. The higher the score usually
indicating higher levels of body fat.
Equipments Required:
• Flat, Clean surface, Weighing
• Machine, Stadiometer/Measuring Tape
pasted 0n a wall
1
Plate Tapping Method
Purpose: It measures speed and coordination of limb
movement of children .
Equipment: Table (adjustable he,ght),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 1n front of
the discs. The two yellow discs are placed with their
centers 60 cm apart on the table. The rectangle 1s
placed equidistant between both discs.
• The non-preferred hand 1s 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 (SO taps) .
Suggestions:
• Participants should be encouraged to stand 1n a
balanced posture, feet apart to shoulder width .
• Results are usually better 1f the part1c1pant can
maintain constant pace during most of the run .
 Flamingo Balance Test
Purpose It measures the 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.
Equipment Required: Non- Slippery ev,en
surface,Stopwatch, can be done j ust standing on the
beam

Procedure:
Stand on the beam Keep balance by holding the mstructor s hand (1f
required to start)
While balancing on the preferred leg, the free leg is flexed at the knee
and the foot of this leg 1s held dose to the buttocks Start the watch as
the instructor lets go of the part1c1pant/subJect Pause the stopwatch
each lime the subJect loses balance (either by falhna off the beam or
letting go of the fool being held) Resume over, agam Urning until they
lose balance Count the number of falls in 60 seconds of balancing tr
there are more than 15 falls m the fust 30 seconds, the test 1s
terminated
 • .•
.

For Class 4 to 12, it is important for students to have overall

physical fitness. The following components are to be
,considered in Physi,cal Health and Fitness Profile
• Body Compo:sition (BMI)
• Speed (50 mt speed test)
• Cardiovascular Endurance (600 mt Run/Walk)
• Flexibility (Sit and Reach Test)
• Strength (Abdominal Partial Curl-up, Push Ups for
Boys, Modified Push Ups for Girls)
 SOm standing
start
• Purpose - to determine the
speed.
• Equipment - measuring tape or
Marked track, Stopwatch

• Procedu1
re - The test involves running a
single maximum sprint over 50 meters, with
the time recorded. A thorough warm up should
be given, including some practice starts and
accelerations. Start from a stationary standing
position (hands cannot touch the 1
ground}, with
one foot in frant of the other.
600 metre run /
walk
Purpose -10
measure
endurance
Equipment - 600 metre track and
stopwatch

Procedure - ·the subject clicks the position

of standing right behind the starting line. At the
signal of ' GO • the subject starts running 600
yard distance. Time is recorded 1n minute and
seconds
Sit a■d reacll
Purpose to measure the flexibil ity of hip
region including back and hamstring
Equipment - sit and reach box

Procedure - This test mvolves s1ttmg on lhe floor

with legs stretched out straigh t ahead. Shoes should be
removed The soles of the feel are placed flat agamst
the box. Both knees should be locked and pressed Oat
to the floor • the tester may assist by holding them
down With the palms facing downwards, and the hands
on top or each other or side by side. the sub1ect reaches
forward along the measuring line as rar as possible
Ensure that the hands remain at the same level. not one
reaching fur ther forward than the other. After some
practice reaches, the sub1ect reaches oul and holds that
pos1 t1on for at one-two seconds while the di stance 1s
recorded . Make su re there are no Jerky movements
 Partial curl up
• Purpose - To test the strength and
endurance of abdominal muscles
• Equipment - a flat clean and cushioned
surf ace, recording sheet

Procedur,e - The starting pos1llon 1s lying on the back

with the knees 'flexed and feet 12 inches horn the
buttocks. The feet cannot be held or rest against an
object. The arms are extended and are rested on the
1

thighs. The head is ,n a neutral position. The subJect

curls up with a slow controlled movement, until the
student's shoulders come off the mat two inches, then
back down again. One complete curl-up is completed
every three seconds (1 .5 seconds up and 1.5 seconds
down, with no hesitation), and are continued until
exhaustion (e.g. the subject cannot maintain the
rhyth m). There 1s no pause 1n the up or down position,
1

the curl-ups should be continuous with the abdominal

muscles engaged throughout
 Push- up Test
• Purpose - To measure the upper body strength and
endurance
• Equipment - floor mat record sheet

• Procedure - A standard push-up begins with the hands and

toes touching the floor, the body and legs in a straight line,
reet 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 the ,ground or some other object, or until there 1s a
90-degree angle at the elbows, then returns back to the
starting position with the arms extended. This action 1s
repeated without rest, and the test continues until exhaustion,
or until they can do no more 1n rhythm or have reached the
target number of push-ups. -
 , · s,ular FilJl
c.:=~
Cardiovascular fitness refers to the ability of our
heart, lungs and organs to consume, transport and
utilize oxygen. The maximum volume of oxygen our
body can consume and use is our VO, Max. When we
exercise regularly, we can increase our
cardiovascular fitness as our heart becomes more
efficient at pumping blood and oxygen to the body,
and the body becomes more efficient at using that
oxygen.
 Harvard Step Test
The purpose of this test Is to predict a clients aerobic fitness using a
simple test \Yith minimal equipment.

Equipment required : step or platform 50.8 cm high, stopwatch,

metronome or cadence tape.

Procedure: The client steps up onto, and back dov,n from the step at a
rate of 30 completed steps per minute (one second up, one second down)
for 5 minutes or until exhaustion. Exhaustion Is defined as when the client
cannot maintain the stepping rate for 15 con11nuous seconds. The client
Immed1ately sits down on completion of the test, and the total number of
their heart beats are counted from 1 to 1½ minutes after fin1sh1ng and
from 2 to 2~'1 minutes after f1n1sh1ng and finally from 3 to 3½ minutes
after f1n1sh1ng. The client's hean beats are counted through feeling the
client's pulse at their v,rist.

Scoring the clients fitness index score Is then determined by the

following equations.

Fitness Index = (100 x test durauon In seconds) d1v1ded by (2 x sum of

heart beats In the recovery periods)
Body Metabolic Rate BMR
Basal Metabolic Rate (BMR) 1s the number of caloraes our body needs
to accomplish its most basic (basal) l1fe-susta1n1ng functions such as
breathing, circulation, nutrient processing and cell production Around
60-75\ of our daily calories are burned during these processes

It 1s the rate of one's metabolism when waking up 1n the morning after

fastIng dunng sleep.
The BMR 1s enough energy for the bra,n and central nervous system,
heart, kidneys, liver, lungs, muscles. sex organs, and skin to function
properly.
In fact, their BMR Is usually faster to accommodate for extra fat and
for their body to work harder to perforn1 norrnal body functions
Building lean muscle mass can increase BMR, but there 1s a l1m1t ror
both men and women as to how much lean muscle mass can be built
Some supplements may increase BMR, but also only to a hm1t. and
they ma~ have serious srde effects
Computing Basal Metabolic Rate
CBMR)
One: popular way ro estimate BM R is tl1ro ugh the
Harris- Benedict formula , which rakes inco account
weight, hcighr, age: and gender such as
For Women
BMR =655 + (9.6 x ..vcight in kg) + ( 1.8 x height in
cm) - (4.7 x age in years)
For Men
BMR = ~6 b ( 3.7 f wcigh1 in kg) + (5 X hcigl1t in cm)
6
- (6.8 x age an years)
 Chair stand test
• Purpose - to measure the lower body
strength
_. Equipment - chair with the straight
i back and seat of at least 44 cm &
stopwatch
Procedure . Place the chair against a wall. or otherwise
stabilize 1t for safety. The subJect sits In the middle of the
seat, with then feet shoulder width apart, Oat on the floor
The arms are to be crossed at the wrists and held close to
the chest From the sutIng pos1t1on. the subJect stands
completel1y up, then completely back down, and this 1s
repeated for 30 seconds. Count the total number of
complete chair stands (up and down equals one stand). If
the subJect has completed a full stand from the s1tt1ng
posItIon when the time Is elapsed, the final stand 1s
counted 1n the total.
 Arm curl test
• Purpose - to measure the upper body
strength and endurance
• Equipment - 5 pound weight for
women and 8 pound weight for men,
chair without arms and stopwatch

Procedure 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.
Chair sit and ,each test
Purpose - to measure the flexibility of lower body
Equipment - ruler, chair with straight back
approximately 44 cm height sit and reach test
procedure
Procedure · Sil on the edge of the chair (placed against a wall for safety)
One fool must remain na1 on the floor The other leg 1s extended forward with
1he knee straight. heel on the noor, and ankle bent at go• Place one hand on
top of the other with lips or the middle ringers nush Inhale. and then as you
exhale, slowly reach forward toward the toes by bending at the hip Keep the
back strn1ght and head up Avoid bouncmg or quick movements, and never
stretch to the pomt of pain Keep the knee straight. and hold the reach for 2
seconds If your knee bends. straighten your leg and star1 agam The distance
1s measured between the tips of the fingertips and the toes If the frnger11ps
touch the toes then the score 1s zero If they do not touch. measure the
distance between the fingers and the toes (a negative score), 1f they overlap,
measure by how much (o positive score) Record the measurement to the
nearest 1 cm and which leg you performed the test
Repeal the tesl 2 times on each leg
 Back scratch test
• Purpose - To measure the flexibili ty
of shoulder or upper body
• Equipment - ru ler back stretch test

• Procedure : This test is done in the standing

position. Place one hand behind the head and
back over the shoulder, and reach as far as
possible down the middle of your back, your
palm touching your body and the fingers
1

directed downwards.
 Six minute Walk Test
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rt.'C:lnn(Cu lnr uroo (:.?O x 6 yordti) of 6 yu rda with oonc11 plnccd nl roiul.ur anlcrvnl11 to
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tame af h e de111re,- &n

~5 Yffi!S
< '<J y1ro, 35 yaro, <~ 30 yards zs yaros

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SOOyardi
St~l1
• 10 ytlfds

Slt•m tnute Walk Teit

> 1S Y110i •
20 yards
 Eight fqgt up & go test
Purpose: This tes t measures speed. agility and balance while moving.

Equi pment required: c;topwatch. straight back or folding chair (about 17

,nches/44 cn1 high). cone nlarker. measunng tape. area clear of obstacles

Procedure: Place the chair neJi.t to a -.vall (for safet\•) and the rnarker 8 feet ,n

front of the chair Clc.,r th~ path l>eh-.•een tht: chat, ,ind th!:' ,narker The

subJect S'l iHts fully se,lled. hands resting on the knees and feet flat on the

ground On the con,mand. Go. t1m1ng 1s stdrtcd and the sub1ect stands and

walks (no running) a.-; qu1c~cly ..1s possible (and safely) to and .1round the cone

returning to the chair to sit dovvn T1m1ng stops as they c;1t dO\vn Perfonn two

tr1alc,
 Johnson Metheny Test
Purpose: The Metheny·Johnson test 1s actually a test used to
evaluate the physical abilities of athletes, & 1t measures factors such
as strength, agility, and speed. It may 1nd1rectly assess some aspects
of neuromuscular function.

JOHNSON - METHENY TEST OF MOTOR EDUCABILITY

Thts Test consist of four motor stunts are given below:
• Front Roll
• Back Roll
• Jumping Half-Turns
• Jumping Full-Turns

TEST AREA: Mat area length 1s 15 feet and it 1s 2 feet wide

And the 15 feet length d1v1ded into 1Osecuons.
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