Physical Fitness Test
SAI Khelo India Fitness Test:
The SAI Khelo India Fitness Assessment is part of the School Health and Fitness
Programme initiated by the Ministry of Youth Affairs and Sports, Government
of India, to promote fitness and well-being among school students.
Objective:
To assess students' physical fitness through standardized tests that measure
various components of health-related and skill-related fitness.
1. Body Mass Index (BMI)
•Purpose: Assesses body composition to identify if the student is underweight,
normal, overweight, or obese.
•Formula:
BMI = Weight (kg) / Height (m²)
•Procedure:
• Measure height using a stadiometer.
• Measure weight using a weighing scale.
• Calculate BMI using the formula.
•Interpretation:
• <18.5 – Underweight
• 18.5–24.9 – Normal
• 25.0–29.9 – Overweight
• ≥30 – Obese
2. 50 Metres Sprint
•Purpose: Measures speed and explosive acceleration.
•Equipment: Stopwatch, measuring tape, cones/markers.
•Procedure:
• The student starts from a standing position.
• On the command "Go", the student sprints 50 meters as fast as
possible.
• Time is recorded using a stopwatch.
•Scoring: Based on the time taken (in seconds).
3. Standing Broad Jump
•Purpose: Assesses leg power and explosive strength.
•Equipment: Measuring tape, flat jumping area.
•Procedure:
• The student stands behind the take-off line with feet slightly apart,
then bends their knees and swings their arms.
• They jump forward as far as possible, and the distance is measured
from the take-off line to the back of their heels.
•Scoring: Best of three attempts is recorded in centimeters.
4. 4 x 10 Metres Shuttle Run
•Purpose: Measures speed, agility, and coordination.
•Equipment: Two cones placed 10 meters apart, stopwatch.
•Procedure:
• The student starts behind one cone.
• On signal, they run to the second cone, touch the line, and return. This
is repeated four times (total 40 meters).
•Scoring: Time is recorded with a stopwatch.
5. 600 Metres Run/Walk (for girls) / 1000 Metres Run/Walk (for boys)
•Purpose: Measures cardiovascular endurance.
•Equipment: Track/field, stopwatch.
•Procedure:
• The student runs or walks the given distance as fast as possible.
• They should maintain a steady pace and complete without stopping.
•Scoring: Time taken to complete the run/walk is recorded in minutes
and seconds.
6. Plate Tapping Test
•Purpose: Measures upper-body reaction time and coordination.
•Equipment: Two plastic plates (20 cm diameter), a rectangle base, stopwatch.
•Procedure:
• The student sits at a table with the dominant hand in between two
plates 60 cm apart.
• On start, they tap the plates alternately with the dominant hand for 25
cycles (50 taps).
•Scoring: Total time to complete 25 cycles is noted.
Brockport Physical Fitness Test
The Brockport Physical Fitness Test (BPFT) is a health-related fitness test
designed for students with physical and intellectual disabilities. It assesses the
components of muscular strength, endurance, flexibility, and aerobic
functioning.
Objective:
To provide a fitness testing system that can be customized to the needs of
individuals with disabilities and promote lifelong physical activity.
1. Modified Curl-Ups (Abdominal Strength and Endurance)
•Purpose: Measures the strength and endurance of abdominal muscles.
•Equipment: Mat, audio cadence or metronome, measuring strip.
•Procedure:
• Student lies on their back, knees bent, arms at sides with palms facing
down.
• A 10 cm measuring strip is placed under fingertips.
• At the beep, student curls up and slides hands forward across the strip
and returns to the starting position at each beep.
•Scoring: Count the number of curl-ups performed correctly in rhythm
(maximum 75).
2. Trunk Lift (Back Strength and Flexibility)
•Purpose: Evaluates strength and flexibility of the lower back.
•Equipment: Yardstick or ruler.
•Procedure:
• Student lies on the stomach with arms by the side.
• They lift the upper body off the ground as high as comfortably possible.
• The height from the chin to the floor is measured.
•Scoring: Best of two attempts recorded in inches or centimeters (maximum
12 inches recommended).
3. Push-Ups (Upper Body Strength and Endurance)
•Purpose: Assesses strength and endurance of chest, shoulders, and triceps.
•Equipment: Mat, stopwatch.
•Procedure:
• Student lies prone, hands shoulder-width apart, legs straight.
• On command, they push the body upward, keeping the back straight,
then lower without touching the chest to the ground.
• Performed at a steady pace without rest.
•Scoring: Total number of correctly performed push-ups.
4. Sit and Reach (Flexibility of Lower Back and Hamstrings)
•Purpose: Measures flexibility of the lower back and hamstrings.
•Equipment: Sit-and-reach box (or ruler and step setup).
•Procedure:
• Student sits with legs extended, feet against the sit-and-reach box.
• With hands overlapping, they reach forward along the measuring scale.
• Best of three trials is taken.
•Scoring: Distance reached beyond toes is recorded in centimeters.
5. Shoulder Stretch (Upper Body Flexibility) •Purpose: Measures shoulder joint
flexibility.
•Equipment: None.
•Procedure:
• Student tries to touch the fingertips of both hands together behind the
back (one hand over shoulder and one up from waist).
• Try both sides.
•Scoring:
• If fingers touch – "Yes”, If not – "No"
• Best side is recorded.
6. 1-Mile Walk Test (Cardiovascular Endurance)
•Purpose: Evaluates aerobic capacity and endurance.
•Equipment: Stopwatch, track or measured path.
•Procedure:
• Student walks 1 mile (1.6 km) as fast as possible without running.
• Heart rate is taken immediately after completing the walk.
•Scoring: Total time taken (in minutes and seconds), and optionally
postexercise heart rate.
Proficiency in Games and Sports
Game Chosen: -
(Recognised by IOA and included in the Physical Education curriculum)
1. Historyo
2. Rules and Regulations
3. Terminology
4. Basic Skills Required
5. Famous Tournaments
6.Famous players
Yoga practices
I-Standing Asanas (any 3 asanas)
Procedure:
Contraindications:
Benefits:
II-Sitting Asanas (any 3 asanas)
Procedure:
Contraindications:
Benefits:
III- Lying Asanas (any 3 asanas)
Procedure:
Contraindications:
Benefits:
CHOOSE ANY ONE GAME
🏅 IOA Authorized Games for Class 11 and 12
Team Games:
1. Basketball
2. Football (Soccer)
3. Handball
4. Hockey
5. Kho-Kho
6. Volleyball
7. Cricket
8. Kabaddi
Individual Games:
1. Athletics (Track and Field Events)
2. Badminton
3. Table Tennis
4. Tennis
5. Boxing
6. Wrestling
7. Judo
8. Gymnastics
9. Swimming
Combat Sports:
1. Taekwondo
2. Karate
