3. SAI KHELO INDIA FITNESS
TEST
• SAI Khelo India Fitness Test Battery has
been designed to check the fundamental
(important) Motor Fitness. Components for
school going students. This test battery has
many test items which helps to evaluate the
fundamental. components of Motor Physical
Fitness. This test is made for two age
groups.
4. AGE GROUP 5-8 YEARS | CLASS 1 to 3
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. Abilities of children in class 1-3 which need to be
measured and tracked are
• 1. Body Composition (BMI)
• 2. Coordination (Plate Tapping)
• 3. Balance (Flamingo Balance)
• Which are important for controlling the body in various situations.
AGE GROUP: 9-18+ YEARS | CLASS 4 to 12
For Class 4 to 12, it is important for students to have an overall physical fitness. The following
Components are to be considered in Physical Health and Fitness Profile:
1. Body Composition (BMI)
2. Strength a. Abdominal (Partial Curl-up) b. Muscular Endurance (Push Ups for Boys, Modified Push Ups
for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk)
5. Speed (50 mt. Dash)
5. COMPUTING BASAL METABOLIC RATE (BMR)
• Basal metabolic rate measures the calories needed to perform
your body's most basic (basal) functions, like breathing,
circulation, and cell production. BMR is most accurately
measured in a lab setting under very restrictive conditions.
• Your basal metabolism rate is produced through the following
basal metablic rate formula:
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in
cm) – (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height
in cm) – (4.330 x age in years)
6. RIKLI AND JONES
• Rikli and Jones is an activity in physical education also
known as the senior citizen fitness test. Rikli and Jones
test was developed in 2001 at California State University,
Fullerton.
• The Individuаl fitness test items invоlve соmmоn
асtivities suсh аs getting uр frоm а сhаir, wаlking,
lifting, bending аnd stretсhing. The tests were
develорed tо be sаfe аnd enjоyаble fоr оlder аdults
while still meeting sсientifiс stаndаrds fоr reliаbility аnd
vаlidity.
7. • Chair Stand Test – to measure leg strength and endurance Procedure – The subject is advised to sit
on the chair with arms crossed around the wrists and hands are kept close to the chest. After this the
subject stands completely and then reaches again the same sitting position. This activity is repeated
for 30 seconds.
• Arm Curl Test – to measure upper body strength. Procedure – The subject sits on the chair keeping
the back straight and holds weight in ! strong hand. The subject performs arm curls in 30 seconds.
• Back Scratch Test – to measure range of motion of shoulder.
Procedure – The subject is advised to stand initially. After this one hand is placed behind the head and
other arm is bent behind the back. Test administrator helps in guiding the subject about the alignment of
the fingertips. If the tip of both index finger touches, then the score is awarded zero. In case it is not
touching the gap is measured and this is awarded as negative score. While overlapping distance is
given as positive score. Reading is taken twice and the best score is awarded.
Eight Foot Up and Go Test – to measure speed, agility and balance while moving.
Procedure – A cone is placed 8 feet away from the chair which is placed away from wall. On the
command “go” the subject starts before sitting on chair. The subject is advised to walk briskly and turn
around the cone and again sits on the chair. The time is measured for this whole activity. The two trials
are conducted. The best trial is counted for scoring,
Six Minute Walk Test – to measure aerobic fitness.
Procedure- the walking course is marked in a 50 yard (45.72 meters) rectangular area dimensions
45><5 yards.
9. PHYSIOLOGICAL FACTORS
DETERMINING THE COMPONENTS OF
PHYSICAL FITNESS
• Strength
• Speed
• Endurance
• Flexibility
• Muscle Composition
• Size of the muscle
• Body weight
• Intensive of nerve
impulse
10. EFFECTS OF EXERCISE ON MUSCULAR
SYSTEM
• Size and shape of muscle changes: Regular exercise changes the shape and size of
the muscle. Cells of the muscles are enlarged which change the shape and size of the
muscle.
• Correct body posture: regular exercise keeps the correct posture of the body by
strengthening the muscles. The postural deformities do not occur. If there is any physical
deformity, then it is removed.
• Food storage increases: the capacity of food storage in body can be enhanced by
doing regular exercises. This stored food can be utilized immediately when required.
• Toned muscles: regular exercise helps in keeping the muscles in toned position.
Muscles become firm and maintain a slight, a steady pull on the attachments.
• Efficient movement of muscles: The movement of muscles becomes efficient and
smooth. The movements during different activities become attractive.
• Change in connective tissues: the connective tissues become powerful. These tissues
can bear the stress of strenuous activity.
11. EFFECTS OF EXERCISE ON RESPIRATORY
SYSTEM.
• Increase in Tidal air capacity: by doing regular exercise it has been
noted that there is an increase in the amount of tidal air capacity of an
individual.
• Decrease in rate of respiration: When a beginner starts exercising
his rate of respiration increases. But when the same individual perform
exercise daily, his rate of respiration decreases in comparison to the
beginner at rest.
• Strong will power: regular exercise increases the will power of an
individual. As pranayama, the specific exercise for lungs increases the
will power of the doer.
• Unused alveolus becomes active : Regular exercise activates the
unused alveolus because much amount of oxygen is required in
vigorous activities of daily routine. The passive alveolus become active.
• Increase in vital air capacity: The capacity of vital air capacity varies
from 3500cc to 4500cc in a normal adult. Due to regular exercise its
12. ROLE OF REGULAR EXERCISE ON AGEING
PROCESS
Regular exercise keeps the human body livelier, fitter
and In better condition, thus delaying the ageing processes.
As Given below :
(I) exercise reduces the loss of elasticity from the lungs and
chest wall agencies increase muscle strength and
hypertrophy by increasing the cross-sectional area of the
Slow Twitch Fibers (sm and Fast Twitch Fibers (FTF). This
slows down ageing · The body composition changes due to
exercise by reducing the fat content of the body, thus slowing
down the ageing process. fu Exercise impel flexibility by
strengthening the musculoskeletal systems, thereby
preventing the bickering of joints. This also slows the ageing
