Motor fitness describes an athlete's ability to perform effectively during physical activity and sports. It involves six main components: agility, balance, coordination, speed, power, and reaction time. Tests such as the zig-zag run, single-leg balance, wall toss, sprint, vertical jump, and reaction time test can measure these aspects of motor fitness. Developing motor fitness requires training all six components to improve overall athletic performance and ability.

2. BY
GULFAM NAWAZ

3. Andleeb
Nayyar
Azam

5. WHAT IS MOTOR FITNESS?
• Motor fitness is a term that describes an athlete’s ability to
perform effectively during sports or other physical activity.
• Improving this form of fitness is an indirect result of training
in any of these attributes.

7. GLENCOE/MCGRAW-HILL EDUCATION
• A motor skill is associated with muscle activity.
• You carry out motor skills when your brain, nervous system
and muscles work in concert to move parts of your body in
large or small maneuvers.
• Motor skills improve with practice and all six components
determine your level of athletic ability.
• A well-rounded athlete works to improve each of the six
equally.

8. 1- AGILITY
• It is the capacity to
change course,
controlling the
direction and position
of your body while
maintaining your
momentum.
• Changing course while
sprinting to hit a tennis
ball is an example of
agility.
• Sports coach Brian
Mackenzie offers a
simple zig-zag and
shuttle run to test
agility.

9. SIGNIFICANCE
• Agility is not only critical in most sports such as a boxer
dodging a punch, a wrestler finishing a take-down, or a
running back changing on a dime could all be considered
examples of agility.
• In addition, changing directions is a common cause of injury,
so proper movement control from high levels of agility is
essential.

10. ZIG-ZAG TEST
Equipment required: marker cones, stopwatch, non-slip surface.
Procedure:
1. Similar to the Shuttle Run test, this test requires the athlete
to run a course in the shortest possible time.
2. A standard zig-zag course is with four cones placed on the
corners of a rectangle 10 by 16 feet, with one more cone
placed in the center.
3. If the cones are labeled 1 to 4 around the rectangle going
along the longer side first, and the center cone is C, the test
begins at 1, then to C, 2, 3, C, 4, then back to
modifications: This test procedure can be modified by changing
the distance between cones, and the number of circuits
performed.

11. SHUTTLE RUN
Purpose: This is a test of speed and agility, which is important in many
sports.
Equipment required: wooden blocks, marker cones, measurement
tape, stopwatch, non-slip surface.
Procedure:
1. This test requires the person to run back and forth between two
parallel lines as fast as possible.
2. Set up two lines of cones 30 feet apart or use line markings, and
place two blocks of wood or a similar object behind one of the
lines.
3. Starting at the line opposite the blocks, on the signal "Ready? Go!"
the participant runs to the other line, picks up a block and returns
to place it behind the starting line, then returns to pick up the
second block, then runs with it back across the line.

12. SCORING
• Two or more trials may be performed, and the quickest time is
recorded. Results are recorded to the nearest tenth of a
second.
Variations / modifications: The test procedure can be varied by
changing the number of shuttles performed, the distance
between turns and by removing the need for the person pick up
and return objects from the turning points.
Advantages: This test can be conducted on large groups
relatively quickly with minimal equipment required.

13. 2- BALANCE
• Balance is the ability to stabilize your body,
whether standing still or maintaining motion.
Ice- skating, skiing and bicycle riding are balance
exercises.
• There are two types of balance – static and
dynamic.

15. . Measurement:
• Tests can be
performed on a
balance beam, or on
the ground while
holding various
positions.
• Tests can be
dynamic, or static.
Significance:
• Especially as we age,
balance becomes
increasingly
important to prevent
falls, which can result
in serious injury.
• Balance is one of the
most overlooked
areas of fitness.

16. PERFORMING BALANCE TESTS
• 1-legged standing balance test. This is pretty self explanatory.
Stand on 1 leg without holding onto anything. Normal balance
is one minute, less than 30 seconds will need some work.
• The 5 times sit to stand test. Sit in a chair. Whenever ready,
stand up and down 5 complete times as fast as possible. You
have to stand up fully, and sit down with your butt touching
the chair. Persons without balance problems can do this test in
less than 13 seconds.

18. 3- COORDINATION
• Coordination describes
the synchronization of
your senses and your
body parts in a way
that enhances motor
skills.
• Volleying a table tennis
ball is an example of
hand-eye coordination.
• A variety of tests
measure coordination,
including juggling or
hitting a ball.

19. .
Measurement:
There are many
different types of
coordination, some of
which require different
movement patterns,
muscle groups, and
body positions such as
juggling, dribbling a
ball, or hitting an
object.
Significance:
Whether you want to
play a musical
instrument like the
drums, or just get into
your car while
balancing your
morning coffee,
coordination is
involved in many daily
activities.

20. ALTERNATE HAND WALL
TOSS TEST
(COORDINATION TEST)
• Purpose: to measure hand- eye coordination
• Equipment required: tennis ball or baseball, smooth and solid
wall, marking tape, stopwatch (optional)

21. PROCEDURE
1. A mark is placed a certain distance from the wall (e.g. 2
meters, 3 feet).
2. The person stands behind the line and facing the wall.
3. The ball is thrown from one hand in an underarm action
against the wall, and attempted to be caught with the
opposite hand.
4. The ball is then thrown back against the wall and caught
with the initial hand.
5. The test can continue for a nominated number of attempts
or for a set time period (e.g. 30 seconds).
6. By adding the constraint of a set time period, you also add
the factor of working under pressure.

22. SCORING
• This table lists general ratings for the Wall Toss Test, based on
the score of the number of successful catches in a 30 second
period.
Rating: Score (in 30 seconds)
Excellent > 35
Good 30 – 34
Average 20- 29
Fair 15 – 19
Poor < 14

23. Variations / modifications:
1. There are numerous variation that can be made to the
procedures of this test depending on the desired outcomes:
the size, weight and shape of the object, the distance from
the wall, the number of attempts or time period can all be
varied.
2. The procedure should be recorded with the results and kept
consistent for future testing of the same subjects.

24. 4- SPEED
• Speed is the facility to
move your body
swiftly.
• Speed is usually
associated with
running, but other
exercises, like throwing
or kicking a ball,
depend on moving
your arms or legs
rapidly.
• Some athletic coaches
measure speed with a
40-yard dash.

25. .
Measurement:
There are many
different types of
speed, which including
running, swimming,
and speed of hand, or
foot movement.
Significance:
Some sports are based
purely on speed, and
most sports require
speed. Speed is also
helpful in everyday life,
especially when you
leave your wallet in a
cab and need to run
after it.

26. SPRINT OR SPRINT TEST
Purpose: The purpose of this test is to determine acceleration,
maximum running speed and speed endurance, depending on
the distance run. sprinting start
Equipment required: measuring tape or marked track,
stopwatch or timing gates, cone markers.

27. PROCEDURE
1. The test involves running a single maximum sprint over a set
distance, with time recorded.
2. After a standardized warm up, the test is conducted over a
certain distance, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying to
measure.
3. The starting position should be standardized, starting from a
stationary position with a foot behind the starting line, with
no rocking movements.
4. If you have the equipment (e.g. timing gates), you can
measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and peak
velocity can also be determined.

28. RESULTS
1. You can use a measure of the time for the first 10 meters or
yards from a stationary start as a score for acceleration, and
the time to run between 30-60 meters for a flying sprint
speed, or maximum running speed..
2. This score can also be presented as a running velocity
(distance / time).
3. For sprint tests conducted over 100 meters or yards or so,
comparing the time for the final 40 compared to the first 40
can be used as a speed endurance score.

29. RELIABILITY
Reliability is greatly improved if timing gates are used. Also
weather conditions and running surface can affect the results,
and these conditions should be recorded with the results. If
possible, set up the track with a crosswind to minimize the
effect of wind.

30. 6- POWER
• Power is a combination
of speed and muscular
force.
• A football linebacker
uses power to blast
through a line of men.
• A gymnast uses power
during a performance on
the rings and uneven
bars.
• Measure your power by
throwing a heavy object
or lifting weights.

31. .
Measurement:
Many different tests can
be employed to test
power, which can also be
split into various
movement patterns.
(For example, testing
power could be done by
using exercises like hang
cleans, or push press,
the height of a vertical
jump, or the amount of
time it takes to sprint up
a staircase. The
components of power
are strength and speed.).
Significance:
The ability to move a
body quickly through
space is very important
in all sports, and is also
required in daily living
such as getting out of a
chair, which requires not
just strength, but power.

32. VERTICAL JUMP TEST
Vertical jump equipment required: measuring tape or marked wall,
chalk for marking wall (or Vertec or jump mat).
Procedure (see also variations):
1. The athlete stands side on to a wall and reaches up with the hand
closest to the wall.
2. Keeping the feet flat on the ground, the point of the fingertips is
marked or recorded. This is called the standing reach height.
3. The athlete then stands away from the wall, and leaps vertically as
high as possible using both arms and legs to assist in projecting
the body upwards.
4. The jumping technique can or cannot use a countermovement
(see vertical jump technique). Attempt to touch the wall at the
highest point of the jump. The difference in distance between the
standing reach height and the jump height is the score.
5. The best of three attempts is recorded.

33. VARIATIONS
1. Jump height can also be measured using a jump mat which
measures the displacement of the hips.
2. To be accurate, you must ensure the feet land back on the
mat with legs nearly fully extended.
3. Vertical jump height can also be measured using a timing
mat. The vertical jump test is usually performed with a
counter movement, where there is bending of the knees
immediately prior to the jump.
4. The test can also be performed as a squat jump, starting
from the position of knees being bent.

34. .
Variations are to perform the test with no arm
movement (one hand on hip, the other raised
above the head) to isolate the leg muscles and
reduce the effect of variations in coordination of
the arm movements.
The test can also be performed off one leg, with a
step into the jump, or with a run-up off two feet
or one foot, depending on the relevance to the
sport involved.

35. SCORING
The jump height is usually recorded as a distance
score.
Advantages: this test is simple and quick to
perform.
Disadvantages: technique plays a part in
maximizing your score, as the subject must time
the jump so that the wall is marked at the peak of
the jump.

36. REACTION TIME
• Reaction time measures how
swiftly you interpret and then
react to expected and
unexpected events happening
around you.
• (An example of reaction time
to an expected event is the
interim between hearing the
starter’s pistol and beginning
to run. Your reaction time to
unexpected events, such as a
bicycle crash just ahead of you
in a race, relies on how quickly
you can make sense of the
event and come to a decision
about how to react to it.)

37. REACTION TIME TEST
1. This test measures the time taken for you to press the stop
button after the background color changes.
2. You can select the color of the background will change to.
3. Click the start button, and the background will change
within 20 seconds.
4. Click the stop button as quickly as possible after the
background color changes (release the mouse button
quickly, as time stops when you release the button, not
when you press down)
5. Your time taken will be displayed..
6. Try it a few times (beware, it can get addictive!) and then
enter your results, and see how you compared to others
who have tried this previously.

38. REFERENCES
• https://www.slideshare.net/neilpulan/motor-fitness
• https://bmcpublichealth.biomedcentral.com/articles/10.1186
/s12889-017-4105-
2#:~:text=Fundamental%20movement%20skills%20consist%2
0of,throwing)%2C%20non%2Dmanipulative%20skills
• https://classroom.google.com/u/0/c/Mjk2NTA4MDA2ODc1/m
/Mjk2NTE3OTU5MDIy/details

39. THANK YOU
ANY QUESTIONS FOR ME?