This document discusses various tests and measurements used in sports. It begins by describing motor fitness tests like the 50m standing start, 600m run/walk, sit and reach, and pushups. It then discusses the Barrow three item general motor ability test and components like the standing broad jump, zig zag run, and medicine ball put. Next, it covers measurements of cardiovascular fitness including the Harvard step test and Rockport one mile test to calculate fitness index scores. It provides details on administering various tests and scoring procedures.
1. Planning in Sports 1. Meaning & Objectives of Planning 2. Various Committees & Its Responsibilities 3. Tournament – Knock-Out, League or Round Robin & Combination 4. Procedure to Draw Fixtures – Knock-Out (Bye & Seeding) & League (Staircase & Cyclic) 5. Intramural & Extramural – Meaning, Objectives & Its Significance 6. Specific Sports Programme (Sports Day, Health Run, Run For Fun, Run For Specific Cause & Run For Unity)
1.Balance diet and nutrition: macro and micro nutrients
2.Nutritive and non nutritive components of diet
3.Eating for weight control- a healthy weight , the pitfalls of dieting, food intolerance and food myths
1. Planning in Sports 1. Meaning & Objectives of Planning 2. Various Committees & Its Responsibilities 3. Tournament – Knock-Out, League or Round Robin & Combination 4. Procedure to Draw Fixtures – Knock-Out (Bye & Seeding) & League (Staircase & Cyclic) 5. Intramural & Extramural – Meaning, Objectives & Its Significance 6. Specific Sports Programme (Sports Day, Health Run, Run For Fun, Run For Specific Cause & Run For Unity)
1.Balance diet and nutrition: macro and micro nutrients
2.Nutritive and non nutritive components of diet
3.Eating for weight control- a healthy weight , the pitfalls of dieting, food intolerance and food myths
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Physical education, often abbreviated to Phys Ed. or P.E., is a subject taught in schools around the world. It is usually taught during primary and secondary education, and encourages psychomotor learning by using a play and movement exploration setting to promote health and physical fitness.[1] Activities in P.E. include football, netball, hockey, rounders, cricket, four square, racing, and numerous other children's games. Physical education also teaches nutrition, healthy habits, and individuality of needs.[2]
Physical education programs vary all over the world. When taught correctly, P.E. class can produce positive effects on students' health, behavior, and academic performance.[3]
Contents
1 Pedagogy
1.1 Technology use in physical education
2 By location
2.1 Asia
2.1.1 Philippines
2.1.2 Singapore
2.2 Australia
2.3 Europe
2.3.1 Ireland
2.3.2 Poland
2.3.3 Sweden
2.3.4 United Kingdom
2.4 North America
2.4.1 Canada
2.4.2 United States
3 See also
4 References
5 External links
Pedagogy
Young Portuguese children participating in a school race.
The main goals in teaching modern physical education are:[4]
To expose children and teens to a wide variety of exercise and healthy activities. Because P.E. can be accessible to nearly all children, it is one of the only opportunities that can guarantee beneficial and healthy activity in children.
To teach skills to maintain a lifetime of fitness as well as health.
To encourage self-reporting and monitoring of exercise.
To individualize duration, intensity, and type of activity.
To focus feedback on the work, rather than the result.
To provide active role models.
It is critical for physical educators to foster and strengthen developing motor skills and to provide children and teens with a basic skill set that builds their movement repertoire, which allows students to engage in various forms of games, sports, and other physical activities throughout their lifetime.[5]
These goals can be achieved in a variety of ways. National, state, and local guidelines often dictate which standards must be taught in regards to physical education. These standards determine what content is covered, the qualifications educators must meet, and the textbooks and materials which must be used. These various standards include teaching sports education, or the use of sports as exercise; fitness education, relating to overall health and fitness; and movement education, which deals with movement in a non-sport context.[5]
These approaches and curriculums are based on pioneers in P.E., namely, Francois Delsarte, Liselott Diem, and Rudolf von Laban, who, in the 1800s focused on using a child's ability to use their body for self-expression. This, in combination with approaches in the 1960s, (which featured the use of the body, spatial awareness, effort, and relationships) gave birth to the modern teaching of physical education.[6]
Exploiting Artificial Intelligence for Empowering Researchers and Faculty, In...Dr. Vinod Kumar Kanvaria
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Artificial Intelligence (AI) technologies such as Generative AI, Image Generators and Large Language Models have had a dramatic impact on teaching, learning and assessment over the past 18 months. The most immediate threat AI posed was to Academic Integrity with Higher Education Institutes (HEIs) focusing their efforts on combating the use of GenAI in assessment. Guidelines were developed for staff and students, policies put in place too. Innovative educators have forged paths in the use of Generative AI for teaching, learning and assessments leading to pockets of transformation springing up across HEIs, often with little or no top-down guidance, support or direction.
This Gasta posits a strategic approach to integrating AI into HEIs to prepare staff, students and the curriculum for an evolving world and workplace. We will highlight the advantages of working with these technologies beyond the realm of teaching, learning and assessment by considering prompt engineering skills, industry impact, curriculum changes, and the need for staff upskilling. In contrast, not engaging strategically with Generative AI poses risks, including falling behind peers, missed opportunities and failing to ensure our graduates remain employable. The rapid evolution of AI technologies necessitates a proactive and strategic approach if we are to remain relevant.
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June 3, 2024 Anti-Semitism Letter Sent to MIT President Kornbluth and MIT Cor...Levi Shapiro
Letter from the Congress of the United States regarding Anti-Semitism sent June 3rd to MIT President Sally Kornbluth, MIT Corp Chair, Mark Gorenberg
Dear Dr. Kornbluth and Mr. Gorenberg,
The US House of Representatives is deeply concerned by ongoing and pervasive acts of antisemitic
harassment and intimidation at the Massachusetts Institute of Technology (MIT). Failing to act decisively to ensure a safe learning environment for all students would be a grave dereliction of your responsibilities as President of MIT and Chair of the MIT Corporation.
This Congress will not stand idly by and allow an environment hostile to Jewish students to persist. The House believes that your institution is in violation of Title VI of the Civil Rights Act, and the inability or
unwillingness to rectify this violation through action requires accountability.
Postsecondary education is a unique opportunity for students to learn and have their ideas and beliefs challenged. However, universities receiving hundreds of millions of federal funds annually have denied
students that opportunity and have been hijacked to become venues for the promotion of terrorism, antisemitic harassment and intimidation, unlawful encampments, and in some cases, assaults and riots.
The House of Representatives will not countenance the use of federal funds to indoctrinate students into hateful, antisemitic, anti-American supporters of terrorism. Investigations into campus antisemitism by the Committee on Education and the Workforce and the Committee on Ways and Means have been expanded into a Congress-wide probe across all relevant jurisdictions to address this national crisis. The undersigned Committees will conduct oversight into the use of federal funds at MIT and its learning environment under authorities granted to each Committee.
• The Committee on Education and the Workforce has been investigating your institution since December 7, 2023. The Committee has broad jurisdiction over postsecondary education, including its compliance with Title VI of the Civil Rights Act, campus safety concerns over disruptions to the learning environment, and the awarding of federal student aid under the Higher Education Act.
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• The Committee on Ways and Means has been investigating several universities since November 15, 2023, when the Committee held a hearing entitled From Ivory Towers to Dark Corners: Investigating the Nexus Between Antisemitism, Tax-Exempt Universities, and Terror Financing. The Committee followed the hearing with letters to those institutions on January 10, 202
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Published classroom materials form the basis of syllabuses, drive teacher professional development, and have a potentially huge influence on learners, teachers and education systems. All teachers also create their own materials, whether a few sentences on a blackboard, a highly-structured fully-realised online course, or anything in between. Despite this, the knowledge and skills needed to create effective language learning materials are rarely part of teacher training, and are mostly learnt by trial and error.
Knowledge and skills frameworks, generally called competency frameworks, for ELT teachers, trainers and managers have existed for a few years now. However, until I created one for my MA dissertation, there wasn’t one drawing together what we need to know and do to be able to effectively produce language learning materials.
This webinar will introduce you to my framework, highlighting the key competencies I identified from my research. It will also show how anybody involved in language teaching (any language, not just English!), teacher training, managing schools or developing language learning materials can benefit from using the framework.
3. CONTENTS
6.1
• Motor Fitness Test – 50 M Standing Start, 600 M Run/Walk, Sit & Reach, Partial Curl Up, Push Ups
(Boys), Modified Push Ups (Girls), Standing Broad Jump, Agility – 4x10 M Shuttle Run
6.2
• General Motor Fitness – Barrow Three Item General Motor Ability (Standing Broad Jump, Zig Zag
Run, Medicine Ball Put – For Boys: 03 Kg & For Girls: 01 Kg)
6.3
• Measurement Of Cardio Vascular Fitness – Harvard Step Test/Rockport Test Computation Of Fitness
Index: (Duration Of The Exercise In Seconds X 100)/(5.5 X Pulse Count Of 1-1.5 Min After Exercise)
6.4
• Computation Of Fitness Index
6.5
• Rikli & Jones - Senior Citizen Fitness Test
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
4. MEANING OF TEST
Test Maybe Called As Tool, A Question, Set
Of Questions, An Examination Which Is Used
To Measure A Particular Characteristic Of An
Individual Or A Group Of Individuals.
Test Is The Form Of Questioning Or
Measuring Tool Used To Access The Status
Of One’s Skill, Knowledge, Attitude And
Fitness .
Test Is An Instrument Or Activity Used To
Accumulate Data On A Person’s Ability To
Perform A Specified Task.
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
5. MEANING OF MEASUREMENT
Measurement Is A Specific Score Obtained
Through An Expert Evaluation.
Measurement Is A Process Through Which
Our Level Of Performance, Fitness Level,
Ability, Knowledge, Personality, Traits & Skills
Are Measured With The Help Of Various
Standard Test.
Recording Of Measurement Has Two Parts:
A Number Indicating The Magnitude
A Unit Assigned By Experts
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
6. 6.1
MOTOR FITNESS
TEST
50 M Standing Start
600 M Run/Walk
Sit & Reach
Partial Curl Up
Push Ups (Boys)
Modified Push Ups (Girls)
Standing Broad Jump
Agility – 4x10 M Shuttle Run
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
7. 50 M STANDING START
PURPOSE: To Determine Speed
EQUIPMENT REQUIRED: Measuring Tape Or Marked Track,
2 Stop Watches
PROCEDURE: An Area Of 50 M Is Marked On A Track. Two
Parallel Lines Are Drawn 50 M Apart Considering One As The
Starting Line. The Subject Takes The Starting Position Behind
The Starting Line. The Starter Commands ‘Ready’ And ‘Go’.
The Word Go Is Accompanied By A Downward Sweep Of The
Starters Arm As A Signal To The Timer. Two Subjects Can
Run At The Same Time If There Are Two Stopwatches. The
Score Is Recorded In Seconds.
RESULTS: The Best Time Is Recorded To The Nearest 2
Decimal Places.
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
8. 600 M RUN/WALK
• PURPOSE: To Measure Endurance
• EQUIPMENTS REQUIRED: 600 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. During The Course Of Running He/She
May Walk Also. Many Students Can Run At A Same
Time, Time Is Recorded In Minutes And Seconds
• RESULTS: Time Is Recorded In Minutes And
Seconds
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
9. SIT & REACH
PURPOSE: The Sit-and Reach Test Is A Significant Test To Measure The
Flexibility Of Hip Region Including The Lower Back And Hamstring Muscles.
EQUIPMENT REQUIREMENT: 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: 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. Palm Should Be Facing Downwards. Hand Should Be On Top Of
The Each Other Or Side By Side. The Individual, Whose Flexibility Is To Be
Measured Tries To Extend His/Her Both Hands Forward Along The Measuring
Line On The Box As Far As He/She Can Extend.
SCORING: The Score Is Recorded To The Nearest Centimeter Or Half Inches
Based On The Distance Reached By The Fingertips Of Both Hands
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
10. PARTIAL CURL UP
PURPOSE: To Test The Strength And Endurance Of Abdominal
Muscles.
EQUIPMENT’S REQUIRED: A Flat Clean And Cushioned Surfaced,
Recording Sheet And Pen.
PROCEDURE: First Of All, The Complete Test Procedure Is Explained
To The Subject. After That The Subject Lies In Supine On Cushioned
Surface The Knees Should Be Flexed And Feet Should Be 12 Inches
From The Buttocks. Both The Feet’s Should Be Slightly Apart. Arms Are
Extended And Rested On Thighs. Head Should Be In Neutral Position.
This Is The Starting Position. Then, The Subject Curls Up With A Slow
Controlled Movement, Until His / Her Shouldered Come Off The
Cushioned Surface Or Mat Two Inches Then Back Down Again.
SCORING: Record The Total No Of Partial Curl Ups. It Should Not Be
Counted If The Shoulders Are Not Raised Up By Two Inches.
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
11. 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 Keens 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.
SCORING: Count The Total Numbers Of Push Ups Performed
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
12. MODIFIED PUSH UPS (GIRLS)
PURPOSE: To Measure The Upper Body Strength And Endurance.
EQUIPMENT REQUIRED: A Mat And Paper To Record The Basic
Information Like Age, Gender And Push-ups Performed.
PROCEDURE: The Subject Is Asked To Take Starting Positions, For
Modified Push-ups Hands And Knees Should Touch The Mat/Floor.
Both Hands Should Be 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.
SCORING: Count The Total Number Of Modified Push-ups For
Record.
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
13. STANDING BROAD JUMP
PURPOSE: To Measure Explosive Strength/ Power Of Legs
EQUIPMENT REQUIRED: A Sandy Long Jump Pit And
A Measuring Steel Tape.
PROCEDURE: A Take-off Line Is Marked On The Ground.
Subject Stands Just Behind The Take-off Line With The Feet
Several Inches Apart. The Subject Swings The Arms And
Bends The Knees To Take A Jump In The Long Jump Pit.
SCORING: The Measurement Is Noted In Feet And Inches
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
14. 4X10 M SHUTTLE RUN
PURPOSE: To Measure Agility
EQUIPMENT REQUIRED: Two Wooden Blocks Marker Cones,
Measuring Tape, Stopwatch And A Flat Surface With Two Lines 10
M Apart
PROCEDURE: Mark Two Parallel Lines 3 Meters In Length, 10
Meters Apart Using Marking Tape Or Cones, Considering One Line
As Starting Line. On The Signal ‘Go’ The Subject Runs To The
Wooden Blocks, Lifts One Block, Returns To The Starting Line And
Places The Block Behind The Line. Then The Subject Returns To The
Second Block, Lifts It And Then Runs Across The Starting Line
On The Way Back.
SCORING: Record The Best Time To Complete The Test In Seconds
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
15. 6.2 GENERAL MOTOR FITNESS BARROW THREE
ITEM GENERAL MOTOR ABILITY
Standing Broad Jump ( For Measuring Leg
Strength)
Zig Zag Run ( For Measuring Agility And
Speed)
Medicine Ball Put ( For Measuring Arm And
Shoulder Strength)
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
16. STANDING BROAD JUMP
PURPOSE: To Measure Explosive Strength/ Power Of
Legs
EQUIPMENT REQUIRED: A Sandy Long Jump Pit And
A Measuring Steel Tape.
PROCEDURE: A Take-off Line Is Marked On The Ground.
Subject Stands Just Behind The Take-off Line With The Feet
Several Inches Apart. The Subject Swings The Arms And
Bends The Knees To Take A Jump In The Long Jump Pit.
SCORING: The Measurement Is Noted In Feet And Inches
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
17. ZIG-ZAG RUN
PURPOSE: To Measure Agility And Speed.
EQUIPMENT: Measuring Tape, Two Stop Watches, Five
Cones
PROCEDURE: Set Up The Path, Which Is 10 × 16 Feet And
Marked With Coloured Tape On The Floor, And Place Cones In
Every Corner. Subject Stands Behind Starting Line. On The
Signal "Ready Go" The Subject Start Running In Zig-zag Way.
The Subject Runs Three Lap As Fast As Possible Around The
Zig-zag Path. If The Subject Does Not Round All Cones In
Completing The One Full Lap. Require Him/Her To Rest And
Then Retest Is Done.
SCORING: Record The Time To Perform Three Full Lap
Around The Path To The Nearest Tenth Of Second.
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
18. MEDICINE BALL PUT
PURPOSE: To Measure Arm And Shoulder Strength.
EQUIPMENT: Medicine Ball For Boys 3 Kg And For
Girls 1 Kg, Measuring Tape, Safe Place And An Assistant.
PROCEDURE: Warm Up Thoroughly. Stand With Both
Feet Behind A Marked Line. Hold The Ball At The Junction
Of Neck And Shoulder And The Ball Should Be Put Straight
Down The Course. Throw The Ball As Far As Possible.
Take Three Attempts And Record The Best Score.
SCORING: The Distance Is Computed To The Nearest
Foot
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
19. 6.3 MEASUREMENT OF CARDIO VASCULAR
FITNESS
A. Harvard
Step Test
B.ROCKPORT
ONE MILE
TEST
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
20. CARDIOVASCULAR FITNESS
It Is The Ability Of The Heart & Lungs To Supply Oxygen Rich Blood To The
Working Muscle Tissues And The Ability Of The Muscles To Use Oxygen To
Produce Energy For Body Movement. Cardiovascular Fitness Is Essential To
Perform Aerobic Activities.
HARVARD STEP TEST: It Is Used To Measure The
Cardiovascular Fitness By Checking The Recovery Rate.
ROCKPORT TEST: It Is Based On Maximum Rate Of Oxygen
Consumption Measured During Incremental Exercise.
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
21. A. Harvard Step Test
Equipment required: Step Or Platform 20 Inches High For
Men And 16 Inches For Women, Stopwatch, Metronome Or Cadence
Tape
Procedure: The Athlete Steps Up And Down On The Platform At A
Rate Of 30 Steps Per Minute For 5 Minutes (150 Steps). The Athlete
Immediately Sits Down On Completion Of The Test, And The Total
Numbers Of Heart Beats Are Counted Between 1 To 1.5 Minutes After
Finishing. This Is The Only Measure Required If Using The Short Form
Of The Test. If The Long Form Of The Test Is Being Conducted, There
Is An Additional Heart Rate Measures At Between 2 To 2.5 Minutes,
And Between 3 To 3.5 Minutes.
Fitness Index Score=
100×𝑡𝑒𝑠𝑡 𝑑𝑢𝑟𝑎𝑡𝑖𝑜𝑛 𝑖𝑛 𝑠𝑒𝑐𝑜𝑛𝑑
2×𝑠𝑢𝑚 𝑜𝑓 ℎ𝑒𝑎𝑟𝑡𝑏𝑒𝑎𝑡 𝑖𝑛 𝑟𝑒𝑐𝑜𝑣𝑒𝑟𝑦 𝑝𝑒𝑟𝑖𝑜𝑑
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
22. FITNESS INDEX SCORE
Rating For Men For Women
Excellent > 90 > 86
Good 80 – 89 76 – 85.9
High Average 65 – 79 61 – 75.9
Low Average 55 – 64 50 – 60.9
Poor < 55 < 50
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
23. ADVANTAGES AND DISADVANTAGES OF
HARVARD STEP TEST
ADVANTAGES
Procedure To Conduct The Test Is Simple.
It Requires Minimal Cost.
Chances Of Making Mistakes Are Minimum In Conducting The Test
And Calculating The Fitness Index.
DISADVANTAGES
Anthropometric Measurements Of Individuals Are Different But In
The Test, Box Of Same Height Is Used For All.
Body Weight Is Not Considered In This Test.
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
24. B. ROCKPORT ONE MILE TEST
PROCEDURE: The purpose of this test is to walk as fast as possible for 1
mile. After you have completed the mile, immediately take your pulse rate.
Note the time it took to complete the mile. You will also need to know your
body weight for the VO2max calculation.
SCORING: The formula used to calculate VO2 max is = 132.853 - (0.0769
× Weight) - (0.3877 × Age) + (6.315 × Gender) - (3.2649 × Time) - (0.1565
× Heart rate)
WHERE:
Weight is in pounds
Gender Male = 1 & Female = 0
Time in minutes and 100ths of minutes
Heart rate is in beats/minute
Age is in years
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
25. FITNESS INDEX SCORE
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
26. ADVANTAGES AND DISADVANTAGES OF
ROCKPORT ONE MILE TEST
ADVANTAGES
Minimal Equipment Required
Simple To Set Up And Conduct
More Than One Athlete Can Conduct The Test At The Same Time
The Test Can Be Administered By The Athlete
DISADVANTAGES
Specific Facilities Required
Assistant Required To Administer The Test Advantage Of
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
27. 6.4 COMPUTATION OF FITNESS INDEX
Fitness Index Score( long term)
100 × 𝑡𝑒𝑠𝑡 𝑑𝑢𝑟𝑎𝑡𝑖𝑜𝑛 𝑖𝑛 𝑠𝑒𝑐𝑜𝑛𝑑
2 × 𝑠𝑢𝑚 𝑜𝑓 ℎ𝑒𝑎𝑟𝑡𝑏𝑒𝑎𝑡 𝑖𝑛 𝑟𝑒𝑐𝑜𝑣𝑒𝑟𝑦 𝑝𝑒𝑟𝑖𝑜𝑑
Fitness Index Score( short term)
100 × 𝑡𝑒𝑠𝑡 𝑑𝑢𝑟𝑎𝑡𝑖𝑜𝑛 𝑖𝑛 𝑠𝑒𝑐𝑜𝑛𝑑
5.5 × pulse count between 1 to 1.5 minutes after exercise
Rating For Men For
Women
Excellent > 90 > 86
Good 80 – 89 76 – 85.9
High Average 65 – 79 61 – 75.9
Low Average 55 – 64 50 – 60.9
Poor < 55 < 50
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
28. 6.5
SENIOR CITIZEN
FITNESS TEST
A. Chair Stand Test — Testing Lower Body Strength
B. Arm Curl Test — Testing Upper Body Strength ( 5
Pounds For Women And 8 Pounds For Men In 30 Seconds)
C. Chair Sit And Reach Test — Lower Body Flexibility Test
D. Back Scratch Test — Upper Body Flexibility Test
E. 8-foot Up And Go Test — Agility Test
F. 6 Minutes Walk Test— The Walk Test Is Used To Assess
Aerobic Fitness For Walking, Stair Climbing Etc..
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29. 6.5 RIKLI & JONES - SENIOR CITIZEN
FITNESS TEST
The Senior Fitness Test Was Developed As Part Of The
Life Span Wellness Program At Fullerton University, By
Dr. Roberta Rikli And Dr. Jessie Jones.
The Test Is Sometimes Known As The Fullerton
Functional Test.
It Is A Simple, Easy-to-use Battery Of Test Items That
Assess The Functional Fitness Of Older Adults.
The Test Describes Easy To Understand And Effective
Tests To Measure Aerobic Fitness, Strength And
Flexibility Using Minimal And Inexpensive Equipment.
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30. A. CHAIR STAND TEST
PURPOSE: This Test Assesses Leg Strength And Endurance.
EQUIPMENT REQUIRED: A Straight Back Or Folding Chair Without Arm
Rests (Seat 17 Inches/44 Cm High), Stopwatch.
PROCEDURE: Place The Chair Against A Wall, Or Otherwise Stabilize It
For Safety. The Subject Sits In The Middle Of The Seat, With Their Feet
Shoulder Width Apart, Flat On The Floor. The Arms Are To Be Crossed At
The Wrists And Held Close To The Chest. From The Sitting Position, The
Subject Stands Completely Up, Then Completely Back Down, And This Is
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 Sitting Position When The Time Is Elapsed, The
Final Stand Is Counted In The Total.
SCORING: The Score Is The Number Of Completed Chair Stands In 30
Seconds.
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31. SCORING OF CHAIR STAND TEST
Age Below
Average
Average Above
Average
60-64 < 14 14 To 19 > 19
65-69 < 12 12 To 18 > 18
70-74 < 12 12 To 17 > 17
75-79 < 11 11 To 17 > 17
80-84 < 10 10 To 15 > 15
85-89 < 8 8 To 14 > 14
90-94 < 7 7 To 12 > 12
Age Below
Average
Average Above
Average
60-64 < 12 12 To 17 > 17
65-69 < 11 11 To 16 > 16
70-74 < 10 10 To 15 > 15
75-79 < 10 10 To 15 > 15
80-84 < 9 9 To 14 > 14
85-89 < 8 8 To 13 > 13
90-94 < 4 4 To 11 > 11
Men’s Results Women’s Results
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
32. B. ARM CURL TEST
PURPOSE: This Test Measures Upper Body Strength.
EQUIPMENT REQUIRED: 5 Pound Weight (Women) And 8 Pound Weight (For
Men), A Chair Without Armrests, Stopwatch.
PROCEDURE: The Aim Of This Test Is To Do As Many Arm Curls As Possible In
30 Seconds. This Test Is Conducted On The Dominant Arm Side (Or Stronger
Side). The Subject Sits On The Chair, Holding The Weight In The Hand Using A
Suitcase Grip (Palm Facing Towards The Body) With The Arm In A Vertically Down
Position Beside The Chair. Brace The Upper Arm Against The Body So That Only
The Lower Arm Is Moving (Tester May Assist To Hold The Upper Arm Steady). Curl
The Arm Up Through A Full Range Of Motion, Gradually Turning The Palm Up
(Flexion With Supination). As The Arm Is Lowered Through The Full Range Of
Motion, Gradually Return To The Starting Position. The Arm Must Be Fully Bent
And Then Fully Straightened At The Elbow
SCORING: The Score Is The Total Number Of Controlled Arm Curls Performed In
30 Seconds.
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33. SCORING OF ARM CURL TEST
Age Below
Average
Average Above
Average
60-64 < 16 16 To 22 > 22
65-69 < 15 15 To 21 > 21
70-74 < 14 14 To 21 > 21
75-79 < 13 13 To 19 > 19
80-84 < 13 13 To 19 > 19
85-89 < 11 11 To 17 > 17
90-94 < 10 10 To 14 > 14
Age Below
Average
Average Above
Average
60-64 < 13 13 To 19 > 19
65-69 < 12 12 To 18 > 18
70-74 < 12 12 To 17 > 17
75-79 < 11 11 To 17 > 17
80-84 < 10 10 To 16 > 16
85-89 < 10 10 To 15 > 15
90-94 < 8 8 To 13 > 13
Men’s Results Women’s Results
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
34. C. CHAIR SIT AND REACH TEST
PURPOSE: This Test Measures Lower Body Flexibility.
EQUIPMENT REQUIRED: Ruler, Straight Back Or Folding Chair, (About 17
Inches/44 Cm High)
PROCEDURE: The Subject Sits On The Edge A Chair (Placed Against A Wall For
Safety). One Foot Must Remain Flat On The Floor. The Other Leg Is Extended
Forward With The Knee Straight, Heel On The Floor, And Ankle Bent At 90°. Place
One Hand On Top Of The Other With Tips Of The Middle Fingers Even. Instruct The
Subject To Inhale, And Then As They Exhale, Reach Forward Toward The Toes By
Bending At The Hip. Keep The Back Straight And Head Up. Avoid Bouncing Or Quick
Movements, And Never Stretch To The Point Of Pain. Keep The Knee Straight, And
Hold The Reach For 2 Seconds. The Distance Is Measured Between The Tip Of The
Fingertips And The Toes. If The Fingertips Touch The Toes Then The Score Is Zero. If
They Do Not Touch, Measure The Distance Between The Fingers And The Toes (A
Negative Score), If They Overlap, Measure By How Much (A Positive Score). Perform
Two Trials.
SCORING: The Score Is Recorded To The Nearest 1/2 Inch Or 1 Cm As The
Distance Reached, Either A Negative Or Positive Score. Record Which Leg Was Used
For Measurement.
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35. SCORING OF CHAIR SIT AND REACH TEST
Age Below
Average
Average
(Inches)
Above
Average
60-64 < -2.5 -2.5 To 4.0 > 4.0
65-69 < -3.0 -3.0 To 3.0 > 3.0
70-74 < -3.5 -3.5 To 2.5 > 2.5
75-79 < -4.0 -4.0 To 2.0 > 2.0
80-84 < -5.5 -5.5 To 1.5 > 1.5
85-89 < -5.5 -5.5 To 0.5 > 0.5
90-94 < -6.5 -6.5 To -0.5 > -0.5
Age Below
Average
Average
(Inches)
Above
Average
60-64 < -0.5 -0.5 To 5.0 > 5.0
65-69 < -0.5 -0.5 To 4.5 > 4.5
70-74 < -1.0 -1.0 To 4.0 > 4.0
75-79 < -1.5 -1.5 To 3.5 > 3.5
80-84 < -2.0 -2.0 To 3.0 > 3.0
85-89 < -2.5 -2.5 To 2.5 > 2.5
90-94 < -4.5 -4.5 To 1.0 > 1.0
Men’s Results Women’s Results
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
36. D. BACK SCRATCH TEST
PURPOSE: This Test Measures Upper Body Flexibility.
EQUIPMENT REQUIRED: Ruler Or A Yardstick
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
Directed Downwards. Place The Other Arm Behind Your Back, Palm Facing
Outward And Fingers Upward And Reach Up As Far As Possible Attempting To
Touch Or Overlap The Middle Fingers Of Both Hands. An Assistant Is Required
To Direct The Subject So That The Fingers Are Aligned, And To Measure The
Distance Between The Tips Of The Middle Fingers. If The Fingertips Touch Then
The Score Is Zero. If They Do Not Touch, Measure The Distance Between The
Finger Tips (A Negative Score), If They Overlap, Measure By How Much (A
Positive Score). Practice Two Times, And Then Test Two Times. Stop The Test If
The Subject Experiences Pain.
SCORING: Record The Best Score To The Nearest Centimeter Or 1/2 Inch. The
Higher The Score The Better The Result.
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
37. SCORING OF BACK SCRATCH TEST
Age Below
Average
Normal
(Inches)
Above
Average
60-64 < -6.5 -6.5 To 0 > 0
65-69 < -7.5 -7.5 To -1.0 > -1.0
70-74 < -8.0 -8.0 To -1.0 > -1.0
75-79 < -9.0 -9.0 To -2.0 > -2.0
80-84 < -9.5 -9.5 To -2.0 > -2.0
85-89 < -10.0 -10.0 To -3.0 > -3.0
90-94 < -10.5 -10.5 To -4.0 > -4.0
Age Below
Average
Normal
(Inches)
Above
Average
60-64 < -3.0 -3.0 To 1.5 > 1.5
65-69 < -3.5 -3.5 To 1.5 > 1.5
70-74 < -4.0 -4.0 To 1.0 > 1.0
75-79 < -5.0 -5.0 To 0.5 > 0.5
80-84 < -5.5 -5.5 To 0 > 0
85-89 < -7.0 -7.0 To -1.0 > -1.0
90-94 < -8.0 -8.0 To -1.0 > -1.0
Women’s Results
Men’s Results
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
38. E. 8-FOOT UP AND GO TEST
PURPOSE: This Test Measures Speed, Agility And Balance While
Moving.
EQUIPMENT REQUIRED: Stopwatch, Straight Back Or Folding
Chair (About 17 Inches/44 Cm High), Cone Marker, Measuring Tape,
Area Clear Of Obstacles.
PROCEDURE: Place The Chair Next To A Wall (For Safety) And
The Marker 8 Feet In Front Of The Chair. Clear The Path Between The
Chair And The Marker. The Subject Starts Fully Seated, Hands Resting
On The Knees And Feet Flat On The Ground. On The Command, "Go,"
Timing Is Started And The Subject Stands And Walks (No Running) As
Quickly As Possible (And Safely) To And Around The Cone, Returning
To The Chair To Sit Down. Timing Stops As They Sit Down. Perform
Two Trials.
SCORING: Take The Best Time Of The Two Trails To The Nearest
1/10th Second.
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39. SCORING OF 8 FOOT UP AND GO TEST
Age Below
Average
Average Above
Average
60-64 > 5.6 5.6 To 3.8 < 3.8
65-69 > 5.7 5.7 To 4.3 < 4.3
70-74 > 6.0 6.0 To 4.2 < 4.2
75-79 > 7.2 7.2 To 4.6 < 4.6
80-84 > 7.6 7.6 To 5.2 < 5.2
85-89 > 8.9 8.9 To 5.3 < 5.3
90-94 > 10.0 10.0 To 6.2 < 6.2
Age Below
Average
Average Above
Average
60-64 > 6.0 6.0 To 4.4 < 4.4
65-69 > 6.4 6.4 To 4.8 < 4.8
70-74 > 7.1 7.1 To 4.9 < 4.9
75-79 > 7.4 7.4 To 5.2 < 5.2
80-84 > 8.7 8.7 To 5.7 < 5.7
85-89 > 9.6 9.6 To 6.2 < 6.2
90-94 > 11.5 11.5 To 7.3 < 7.3
Men’s Results Women’s Results
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
40. F. 6 MINUTES WALK TEST
PURPOSE: This Test Measures Aerobic Fitness
EQUIPMENT REQUIRED: Measuring Tape To Mark Out The
Track Distances, Stopwatch, Chairs Positioned For Resting.
PROCEDURE: The Walking Course Is Laid Out In A 50 Yard
(45.72m) Rectangular Area (Dimensions 45 X 5 Yards), With Cones
Placed At Regular Intervals To Indicate Distance Walked. The Aim
Of This Test Is To Walk As Quickly As Possible For Six Minutes To
Cover As Much Ground As Possible. Subjects Are Set Their Own
Pace (A Preliminary Trail Is Useful To Practice Pacing), And Are Able
To Stop For A Rest If They Desire.
SCORING: Measure The Distance Walked In 6 Minutes To The
Nearest Meter.
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41. 6. MINUTES WALK TEST NORMAL RANGE OF
SCORES
Age Below
Average
Average Above
Average
60-64 < 610 610 To 735 > 735
65-69 < 560 560 To 700 > 700
70-74 < 545 545 To 680 > 680
75-79 < 470 470 To 640 > 640
80-84 < 445 445 To 605 > 605
85-89 < 380 380 To 570 > 570
90-94 < 305 305 To 500 > 500
Age Below
Average
Average Above
Average
60-64 < 545 545 To 660 > 660
65-69 < 500 500 To 635 > 635
70-74 < 480 480 To 615 > 615
75-79 < 430 430 To 585 > 585
80-84 < 385 385 To 540 > 540
85-89 < 340 340 To 510 > 510
90-94 < 275 275 To 440 > 440
Men’s Results Women’s Results
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
42. For Any
QUERY feel Free to
contact me!!!
For Any
QUERY feel Free to
contact me!!!
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //