PHYSICAL EDUCATION PRACTICAL RECORD

WRITING FOR CLASS XII

@

Educate  Enrich  Enlighten

TOPIC
1. KHELO INDIA PROGRAMME
2. YOGA
3. BPFT
4. INVESTIGATORY REPORT ON SPORTS
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PRACTICAL- 1
KHELO INDIA PROGRAMME

INTRODUCTION
The importance of sports and fitness in one’s life is invaluable.
Playing sports inculcates team spirit, and develops strategic
& anal ytical thinking, leadership skills, goal setting and
risk-taking. A fit and healthy individual leads to an equally
healthy society and strong nation.

Sports is an extremely important component for the overall develop-

ment of our nation. India, in the last few years has made steady
progress in the field of sports. This tremendous potential needs to
be showcased on a global platform. It’s time we inspire young talent, and
give them top-notch infrastructure and training of the highest
level. We need to inculcate a strong spirit of participation in sports
that enables players to demonstrate their true potential. Only then
can India realize its dream of becoming a sports superpower.

The Khelo India program has been introduced to revive the sports
culture in India at the grass-root level by building a strong frame-
work for all sports played in our country and establish India as a
great sporting nation.

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TEST ITEMS OF THE KHELO INDIA PROGRAMME:

1. BODY COMPOSITION
2. STRENGTH
a. Abdominal Strength (Partial Curl-Up)
b. Muscular Endurance (Push Ups for Boys, Modified Push
Ups for Girls)

3. FLEXIBILITIES (Sit & Reach Test)

4. CARDIOVASCULAR ENDURANCE (600 Meter Run/Walk)
5. Speed (50 mt. Dash)

I. BODY COMPOSITION
I. BMI

OBJECTIVE OF TEST: To calculate the BMI (Body Mass Index) which

refers to the distribution of muscle and fat in the body.
Body size such as height, length, and girth are also grouped under
this component. The test performed is Body Mass Index (BMI),
which is calculated from body Weight (W) and height(H).
BMI = W / (H x H), where W = body weight in kilograms and H =
height in meters. The higher the score usually indicates higher
levels of body fat.

INFRASTRUCTURE/EQUIPMENT REQUIRED: Flat, Clean surface,

Weighing Machine, Stadiometer/Measuring Tape pasted on a wall

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ADMINISTRATION OF TEST
A. Measuring Height Accurately

a. Remove the participant’s shoes, bulky clothing, and hair ornaments,

and unbraid hair that interferes with the measurement.
b. Take the height measurement on flooring that is not carpeted
and against a flat surface such as a wall with no molding.
c. Have the participant stand with feet flat, together, and back
against the wall. Make sure legs are straight, arms are at
the sides, and shoulders are level.
d. Make sure the participant is looking straight ahead and
that the line of sight is parallel with the floor.
e. Take the measurement while the participant stands with
the head, shoulders, buttocks, and heels touching the flat
surface (wall). (See illustration.)

f. Depending on the overall body shape of the participant, all

points may not touch the wall.
g. Use a flat headpiece to form a right angle with the wall and
lower the headpiece until it firmly touches the crown of the
head.
h. Make sure the measurer’s eyes are at the same level as the
headpiece.

i. Lightly mark where the bottom of the headpiece meets the

wall.
j. Then, use a metal tape to measure from the base on the floor
to the marked measurement on the wall to get the height
measurement.

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k. Accurately record the height to the nearest 0.1 centimeters.

B. Measuring Weight Accurately

a. Use a digital scale. Avoid using bathroom scales that are
spring-loaded. Place the scale on firm flooring (such as
tile or wood) rather than carpet.
b. Have the participant remove shoes and heavy clothing,
such as sweaters.
c. Have the participant stand with both feet in the center of
the scale.
d. Record the weight to the nearest decimal fraction (for
example, 25.1 kilograms).

ANALYSIS OF TEST

a. Once the test is done and the BMI is calculated the “BMI
Slab Chart” can be referred to conclude in what category
the subject’s fat and muscle distribution falls into.

PRESCRIPTION
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
_______________________________________ ________________________________

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II. STRENGTH
1. Abdominal Strength (Partial Curl-Up)
OBJECTIVE OF TEST: To test the abdominal strength of the
subject is tested through this test.

INFRASTRUCTURE/EQUIPMENT REQUIRED: Flat clean cushioned

surface with two parallel strips (6 inches apart), Stopwatch,
Recording sheets, and Pen.

ADMINISTRATION OF TEST:

a. The subject lies on a cushioned, flat, clean surface with

knees flexed, usually at 90 degrees, with hands straight on
the sides (palms facing downwards) closer to the ground,
parallel to the body.

b. The subject raises the trunk in a smooth motion, keeping

the arms in position, and curling up the desired amount
(at least 6 inches above/along the ground towards the
parallel strip). The trunk is lowered back to the floor so

that the shoulder blades or upper back touch the floor.

ANALYSIS OF TEST
a. Record the maximum number of Curl ups in a certain time
period 30 seconds.
PRESCRIPTION
____________________________________________________________________
____________________________________________________________________

____________________________________________________________________

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2. Push Up (For Boys and Modified Push Up for (Girls))

OBJECTIVE OF TEST: This test is done to measure the Upper

body strength endurance and trunk stability.

INFRASTRUCTURE/EQUIPMENT REQUIRED: Flat clean cushioned

surface/Gym mat.

ADMINISTRATION OF TEST:

a. A standard push-up begins with the hands and toes touching

the floor, the body and legs in a straight line, feet slightly
apart, the arms at shoulder width apart, extended, and at a
right aright angles body.

b. Keeping the back and knees straight, the subject lowers the
body to a predetermined point, to touch some other object, or
until there is a 90-degree angle at the elbows, then returns to
the starting position with the arms extended.

c. This action is repeated, and test the continues until exhaustion,

or until they can do no more in rhythm or have reached the
target number of push-ups.
d. For Girls: push-up technique is with the knees resting on the
ground.

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 ANALYSIS OF TEST: The score is recorded (difference between the
initial position and final position), in cm and mm, as the distance
reached by the hand.)

PRESCRIPTION:

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

__________________________________________________________________

III. FLEXIBILITY (SIT & REACH TEST)

OBJECTIVE OF THE TEST: Common measure of flexibility, and

specifically measures the flexibility of the lower back and ham-
string muscles. This test is important because tightness in this area
is implicated in lumbar lordosis, forward pelvic tilt, and lower
back pain.

INFRASTRUCTURE/EQUIPMENT REQUIRED:
Sit and Reach box with the following dimensions: 12” x 12” (sides)
12” x 10” (front and back) 12” x 21” (top) Inscribe the top panel
with centimeter/mm gradings. It is crucial that the vertical plane
against which the subject’s feet will be placed is exactly at the 23
cm mark. Flat clean cushioned surface/Gym Mat.

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ADMINISTRATION OF TEST
a. This test involves sitting on the floor with legs stretched out
straight ahead. Shoes should be removed. The soles of the feet
are placed flat against the Sit and Reach box.
b. Both knees should be locked and pressed flat to the floor - the
tester may assist by holding them down.
c. With the palms facing downwards, and the hands-on top of
each other, the subject reaches forward along the measuring
line as far as possible.

d. Ensure that the hands remain at the same level, not one
reaching further forward than the other.
e. After some practice reaches, the subject reaches out and holds
that position for one or two seconds while the distance is re-
corded. Make sure there are no jerky movements.

ANALYSIS OF TEST:
The score is recorded (difference between initial position and fi-
nal position), in cm and mm, as the distance reached by the hand.

PRESCRIPTION:
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
____________________________________

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IV. CARDIOVASCULAR ENDURANCE

OBJECTIVE OF TEST: This test is done to examine Cardiovascular Fit-

ness/Cardiovascular Endurance.

INFRASTRUCTURE/EQUIPMENT REQUIRED: Stopwatch, whistle,

marker cone, lime powder, measuring tape, 200 or 400 mts with
1.22 mt (minimum 1 mt) width preferably on a flat and even play-
ground with a marking of starting and finish line.

ADMINISTRATION OF TEST:
a. Participants are instructed to run 600 mts. at the fastest
possible pace.
b. The participants begin on signal, “ready, start” and as they
cross the finish line elapsed time should be announced to the
participants.

c. Walking is permitted but the objective is to cover the distance

in the shortest possible time.

PRESCRIPTION:

__________________________________________________________________________
__________________________________________________________________________
___________________________________________________________________________
________________________________ __________________________________________

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V. SPEED
OBJECTIVE OF THE TEST: This test is done to determine the accel-
eration and speed of the subject.
INFRASTRUCTURE/EQUIPMENT REQUIRED: Measuring tape or
marked track, stopwatch, cone markers, flat and clear surface of
at least 60 meters.

ADMINISTRATION OF TEST:
a. A thorough warm-up should be given, including some practice
starts and accelerations.
b. Start from a stationary position, with one foot in front of the
other. The front foot must be on or behind the starting line.
This starting position should be static (dead start).
c. The tester should provide hints for maximizing speed (such
as keeping low and driving hard with the arms and legs)
and be encouraged to continue running hard through the
finish line.

ANALYSIS OF TEST: Time taken for completion should be marked

down in Minutes & Seconds (00:00)
PRESCRIPTION:

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

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PRACTICAL- 2
YOGA

INTRODUCTION:
Yoga is essentially a spiritual discipline based on an extremely
subtle science, which focuses on bringing harmony between mind
and body. It is an art and science of healthy living. The word
‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or
‘to yoke’ or ‘to unite. As per Yogic scriptures, the practice of Yoga
leads to the union of individual consciousness with that of the
Universal Consciousness, indicating a perfect harmony between
the mind and body, Man & Nature. According to modern sci-
entists, everything in the universe is just a manifestation of the
same quantum firmament. One who experiences this oneness of
existence is said to be in yoga and is termed as a yogi, having
attained a state of freedom referred to as mukti, nirvana, or
moksha. Thus, the aim of Yoga is Self-realization, to overcome
all kinds of suffering leading to ‘the state of liberation (Moksha)
or ‘freedom’ (Kaivalya). Living with freedom in all walks of life,
health and harmony shall be the main objectives of Yoga prac-
tice. “Yoga” also refers to an inner science comprising of a variety
of methods through which human beings can realize this union
and achieve mastery over their destiny. Yoga, being widely
considered as an ‘immortal cultural outcome’ of Indus Saraswa-
ti Valley civilization – dating back to 2700 B.C., has proved itself

catering to both material and spiritual upliftment of humanity.

Basic humane values are the very identity of Yoga Sadhana.

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YOGA FOR CONCENTRATION:
I. VRUKSHASANA
II. TADASANA
III. EAGLE POSE
IV. USTRASANA
V. MATSYASANA
VI. DHANURASANA

I. VRUKHSASANA

OBJECTIVE OF YOGASANA: This yoga pose is a beginner level

hatha yoga asana. As the name suggests, this pose aims at
attaining the humility, stability, and grace like a tree. Ideally,
you should per form this asana in the morning on an empty
stomach.

ADMINISTRATION OF ASANA:
a. Stand straight with your arms by your sides.
b. Slowly place your left leg on your right inner thigh while
maintaining your balance.
c. Gently take both your arms over your head and make a
namaskar pose.
d. Hold this position for some time while maintaining your
balance.
e. Get your arms back and release your left leg.

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BENEFITS OF ASANA:
a. It strengthens the legs, and opens the hips
b. It improves your neuromuscular coordination
c. It helps with balance and endurance
d. It improves alertness and concentration
e. It may help those who suffer from sciatica (nerve pain in the leg)

PRECAUTIONS OF ASANA:
Do not place the foot of the knee while doing the asana as it may
put pressure on the knee. Place it above or blew the knee joint. Hy-

pertension patients should not take their arms above the head for
long; they can place the hands in front of the chest too.

CONTRAINDICATION: Do not place the foot of the knee while doing

the asana as it may put pressure on the knee. Place it above or
blew the knee joint. Hypertension patients should not take their
arms above the head for long; they can place the hands in front
of the chest too.

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 II. TADASNA
OBJECTIVE OF YOGASANA
1. Tadasana centers your body and mind, which helps cre-
ate a calm sense of inner peace.
2. Maintaining alignment and body awareness is a constant
process.
3. Increases the height

ADMINISTRATION OF YOGASANA
1. Stand straight and keep your feet at some distance apart, on
a flat surface.
2. Keep your hands hanging alongside your body and keep
your body straight and look in front.
3. Now take a deep breath, raise your toes, stretch your body
gently upwards and balance yourself on your heels.
4. Be in this position for 10 to 30 seconds or as long as you can.
5. Now come back to the starting position gently while exhaling.
6. You can repeat it 10 times.

BENEFITS OF YOGASANA
1. Tadasana improves your posture
2. It tones and firms your abdomen and buttocks
3. Great for increasing your height
4. Mountain pose improves functioning of digestive and respiratory
systems
5. It reduces Flat Feet (fallen arch)
6. Makes your ankles and knees strong

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 7. Helps in relieving Sciatica
8. Stimulates nervous system
9. How to do Tadas

PRECAUTIONS OF YOGASANA
1. Avoid practicing this asana for too long as prolonged standing
may cause strain on the muscles of the legs.
2. Don’t put too much pressure on the knees as it may cause
pain in the knees.
3. People suffering from any of these conditions should avoid
practicing this asana: migraine, insomnia, joint pain or
low blood pressure.

CONTRAINDICATION OF YOGASANAS
1. Do not practice it if you suffer from Insomnia
2. People with headache problems should not practice mountain
pose
3. Don’t do it if your blood pressure is low
4. Tadasana should not be done by pregnant women
5. Do not over-restrain yourself.

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 III. GARUDASANA
OBJECTIVE OF YOGASANA:
Garudasana translates as Eagle Pose. It helps one to balance
his or her body and calibrates the neuro-muscular coordination.

ADMINISTRATION OF YOGASANA
a. Begin by standing in Tadasana.

b. Bend your knees and lift your left foot up to cross it over the
right one.
c. Ensure that the right foot is firmly placed on the floor and the
left thigh is over the right thigh. Your left foot’s toes should be
pointing downwards.
d. Bring your arms forwards while keeping them parallel to the
floor.
e. Cross the right arm over the left one and bend your elbows
so that your arms are now perpendicular to the floor. Ensure
that the back of your hands are facing each other.
f. Slowly turn the hands so that the palms face each other.
g. Pressing the palms together, stretch the fingers upwards.
h. Keeping your gaze focused at one place, stay in this pose for
a couple of breaths.
i. Garudasana Yoga Pose - Eagle Yoga Pose Slowly release the
hands and bring them to the side of your body.
j. Raise your left leg and place it back on the floor and slowly
come back into Tadasana.

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BENEFITS OF YOGASANA
a. Stretches the hips, thighs, shoulders, and upper back.
b. Improves balance.
c. Strengthens the calves.
d. Helps alleviate sciatica and rheumatism.
e. Loosens the legs and hips, making them more flexible.

PRECAUTIONS OF YOGASANA
a. Always practice yoga with a trained instructor who can
correct your posture, breath, and gaze.
b. Stop immediately if you experience any dizziness, though
this is unlikely to happen unless you have a condition such
as an ear infection or low blood pressure.
c. If you are doing this asana during early pregnancy, stop if
you experience any dizziness. Do the easier modification of
the asana if that feels more comfortable during pregnancy.

d. Make sure to prepare the body before you perform this asana:
do abdominal breathing and Tadasana to focus your
attention and achieve better balance.

CONTRAINDICATION OF YOGASANA: Avoid practicing this pose if

you’ve had a recent knee, ankle, or elbow injury.

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 IV. USTRASANA
OBJECTIVE OF YOGASANA
Ustrasana is a backbend that boosts shoulder flexibility, in
creases core strength, and stretches the entire front of the body.

ADMINISTRATION OF YOGASANA
a. Kneel on the yoga mat and place your hands on the hips.
b. Your knees should be in line with the shoulders and the sole
of your feet should be facing the ceiling.
c. As you inhale, draw in your tailbone towards the pubis as if
being pulled from the navel.
d. Simultaneously, arch your back and slide your palms over
your feet till the arms are straight.
e. Do not strain or flex your neck but keep it in a neutral position.
f. Stay in this posture for a couple of breaths.
g. Breathe out and slowly come back to the initial pose. Withdraw your
hands and bring them back to your hips as you straighten up.

BENEFITS OF YOGASANA

a. Improves digestion.
b. Stretches and opens the front of the body. It also strengthens
the back and shoulders.
c. Relieves the body of lower back ache.
d. Improves flexibility of the spine and improves posture.
e. Helps overcome menstrual discomfort.
PRECAUTIONS OF YOGASANA
Breath normally throughout the practice. Avoid long and deep
breaths as the chest is already stretched during this asana and
taking long, deep breaths may create discomfort in breathing.

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V. MATSYASANA
OBJECTIVE OF YOGASANA
Matsyasana, the fish pose, aims at being focused and resilient
when one feel out of balance and shaken, just as the Lord Vishnu,
in the avatar of Matsyasana, struck that balance between the
earth and the sea.

ADMINISTRATION OF YOGASANA

a. Spread a yoga mat on the ground and sit on it with the legs
stretched.
b. Bend the right leg and place the heel on the left hip joint.
c. Bend the left leg and place the heel on the right hip joint.
This is Padmasana.

d. Start bending backward, supporting the body with the arms

and elbows the padmasana should not be raised from the
ground.
e. Take the head back, raise the chest slightly, and keep on
lowering the crown of the head, by sliding the elbows down-
wards towards the buttocks, until the crown touches the
floor.
f. Adjust the position of the head so that the maximum arch of
the back can be attained.

g. Catch hold of the big toes allowing the elbows to rest on the
floor.
This is Matsyasana.
h. It is mostly performed immediately after Sarvangasana or
Halasana.

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 i. Close the eyes and breathe slowly and deeply.
j. Remain in the asana for 2 to 3 minutes. For returning to the
final position, reverse the order of the movement.
k. Lie in Savasana and allow the breath and blood circulation
to return to normal.

BENEFITS OF YOGASANA
a. The asana relieves the stiffness in the neck caused by Sarvan-
gasana. Matsyasan naturally massages the congested parts
of the neck and shoulders.
b. In Sarvangasana, the neck is bent well forwards whereas in
the Matsyasan the neck is bent backward.
c. In Matsyasana the thyroid and parathyroid (endocrine
glands) receive plenty of blood.

d. The practice of this asana makes the waist, the back, and the
neck strong.

e. In Matsyasana, the practitioner can breathe freely and deeply,

as the larynx or wind box and the trachea or windpipe are

thrown open wide. The practitioner gets deep breathing benefits.

f. The apices of the lungs which are located just behind and
above the clavicular bone, receive a proper amount of fresh
air and sufficient supply of pure oxygen.
g. The cervical nerves are nourished with a good quantity of
blood and so toned up properly.

h. The pituitary gland and pineal gland that are in the brain
are also stimulated and toned up. These glands play a vital

role in the physiological functioning of the various systems of

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 the body.
i. In this yoga pose, the abdominal muscles are exercised. So,
the asana removes constipation and other gastrointestinal

disorders by massaging the abdominal viscera or organs.

Youthfulness and vitality are increased.
j. For the added advantage, the practitioner can combine the
final position of asana with light Ujjayi.

PRECAUTIONS OF YOGASANA
People who suffer from heart disease, peptic ulcers, hernia, poor
back conditions, high blood pressure, knee injury or any other
serious illness, should not practice this asana or should consult a
Yoga expert before doing it.

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 VI. DHANURASANA
OBJECTIVE OF YOGASANA : Stretches the abdominal muscles and
improves the digestion process.

ADMINISTRATION OF YOGASANA:
a. Lie on your stomach with your feet apart, in line with your
hips, and your arms by the side of your body.
b. Fold your knees, take your hands backward, and hold your

ankles.
c. Breathe in, and lift your chest off the ground and pull your
legs up and towards the back.
d. Look straight ahead with a smile on your face.
e. Keep the pose stable while paying attention to your breath.
Your body is now curved and as taut as a bow.
f. Continue to take long, deep breaths as you relax in this pose.
But, bend only as far as your body permits you to. Do not
overdo the stretch.

g. After 15 -20 seconds, as you exhale, gently bring your legs

and chest to the ground. Release the ankles and relax.

BENEFITS OF YOGASANA

a. Lie on your stomach with your feet apart, in line with your
hips, and your arms by the side of your body.
b. Fold your knees, take your hands backward, and hold your
ankles.
c. Breathe in, and lift your chest off the ground and pull your
legs up and towards the back.

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 3

BROCKPORT FITNESS TEST (BPFT)

I.MUSCULOSKELETAL FUNCTIONING, MUSCULAR STRENGTH/ENDURANCE

• TRUNK LIFT — while lying face down, lift the upper body off
the floor as high as you can using the muscles of the back.
The Trunk Lift back extensor strength test requires the
particpant to lift the upper body off the floor using the muscles
of the back, and hold that position while the height is mesured.

PURPOSE: This test measures trunk extensor strength, flexibility and

endurance.

EQUIPMENT REQUIRED: Gym mat, measuring device (e.g. yar

stick, ruler, tape measure), marker.

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Prpare
forms and record basic information such as age, height, body
weight, gender, test conditions. Perform an appropriate warm
up. See more details of pre-test procedures.

PROCEDURE: The aim of the test is to lift the upper body off the
floor using the muscles of the back and hold the position to
allow for the measurement. The subject lies on the mat in a
face-down position, with toes pointed back behind the body\
and hands placed under the thighs. Place a marker on the
floor in line with the eyes (a coin or other marker), which
they must maintain focus on throughout the movement (to
help keep head in alignment). When ready, the upper body is

47
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lifted off the floor, in a very slow and controlled manner, to
a maximum height of 12 inches. The head should be
maitained in a straight alignment with the spine. The position
must be held long enough for a measurement to be made of
the distance - from the floor to the chin. Once the measurement
has been made, the participant returns to the starting
position. Two trials are allowed, with the best score recorded.

SCORING: This test will be assessed as the distance from the

floor to the chin. The maximum score on this test is 12 inches,
anything over this distance is recorded as 12 inches.
advantages: this is a simple test to perform, with minimal
equipment disadvantages: You are only able to test one person
at a time, so may take a while to test large groups. You can
get participants to partner up, with one measuring and one
performing the test.

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• GRIP STRENGTH — a measure of hand and arm strength,
using the dominant hand to grip a dynamometer with as
much force as possible.
HANDGRIP STRENGTH TEST

The purpose of the handgrip strength test is to measure the

maximum isometric strength of the hand and forearm
muscles. Handgrip strength is important for any sport in
which the hands are used for catching, throwing or lifting.
Also, as a general rule people with strong hands tend to be
strong elsewhere, so this test is often used as a general test of
strength. See also the finger pinch strength test.

EQUIPMENT REQUIRED: handgrip dynamometer

pre-test: Explain the test procedures to the subject. Prepare

forms and record basic information such as age, height,
body weight, gender, hand dominance. Calibrate dyna
mometer, adjust to suit the subject. See more details of pre-
test procedures.

procedure: The subject holds the dynamometer in the hand

to be tested, with the arm at right angles and the elbow
by the side of the body. The handle of the dynamometer is
adjusted if required - the base should rest on the first meta
carpal (heel of palm), while the handle should rest on middle of
the four fingers. When ready the subject squeezes the dyna
mometer with maximum isometric effort, which is

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maintained for about 5 seconds. No other body movement is
allowed. The subject should be strongly encouraged to give a
maximum effort. See videos of the Handgrip Strength Test.

VARIATIONS: The position of the arm and hand can vary in

different grip strength protocols. Various positions include

the elbow being held at right angles as per the above

procedure, the arm hanging by the side, and the
extended arm being swung from above the head to by the
side during the squeezing motion. The Eurofit Test Manual
recommends squeezing for 3 seconds. The procedure for the
Groningen Elderly Tests has the subject hang their hand by
their side, one practice trial, best of three attempts with 30
seconds rest between.

SCORING: The best result from several trials for each hand is
recorded, with at least 15 seconds recovery between each ef

fort. The values listed below (in kg and lbs) give a guide to
expected scores for adults. These values are the average of
the best scores of each hand. See more Hand Grip Strength
Norms. Other protocols will just use the score from the
dominant hand, or compare the left and right hand results.
See also examples of some actual athlete results.

VALIDITY: The validity of this test as a measure of general

strength has been questioned, as the strength of the forearm
muscles does not necessarily represent the strength of

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other muscle groups. If you wish to measure the strength of a
particular muscle group, there are other specific tests that can
be performed.

Reliability: the dynamometer may need to be calibrated

regularly to ensure consistent results. Having consistent
technique and adequate rest is required to ensure reliability.

Advantages: This is a simple and commonly used test of

general strength level, well researched and many norms are
available.

DISADVANTAGES: The dynamometer must be adjusted for hand

size, how successfully this is done will affect the accuracy of the
measurement.

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• BENCH PRESS — perform as many bench presses as possible
using a 35lb (15.9kg) barbell.
BENCH PRESS TEST (BROCKPORT)
This set-weight maximum bench press test is part of the Brock
port fitness testing battery, tests designed primarily for
children with disabilities. It is a upper body strength and
endurance test in which the subject performs as many bench
presses as possible using a 35lb (15.9kg) barbell. This test
protocol, originally adapted from Johnson & Lavay (1989), is
summarized from The Brockport Physical Fitness Test Manual
(Winnick & Short, 2014). For more details please see the
official Brockport manual.
See also a similar fitness test, the Relative Bench Press Test,
which uses a resistance set to a certain percentage of body
weight rather than a set weight. There are also several other
bench press tests.

PURPOSE: to measure maximum strength endurance of the

chest and arm muscles.

EQUIPMENT REQUIRED: a sturdy bench and a 35lb (15.9kg)

barbell (or barbells and weights that together weigh 35lbs),
spotter.

pre-test: Explain the test procedures to the subject, and

demonstrate the technique for a correct repetition. Perform
screening of health risks and obtain informed consent.

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Prepare forms and record basic information such as age,
height, body weight, gender and test conditions. Check
equipment for safety and calibrate weights if required.
Perform a standard warm-up. See more details of pre-test
procedures.

PROCEDURE: The subject begins by lying in a face up

position on the bench, with their feet flat on the floor and
the upper and lower back in contact with the bench. The bar
is grasped at shoulder distance apart with the arms flexed.
A complete successful lift is counted from this starting
position with the arms flexed with the weight resting on the
chest, to the arms fully extended, then returned to the
starting position. The subject repeats this action, without
rest. The bar should be moved with a controlled and
smooth motion, one repetition completed approximately
every 3 to 4 seconds. The testing ends as soon as the subject
is unable to complete a repetition, or when 50 (males) or
30 reps (females) are completed.

SCORING: the maximum number of full repetitions

successfully completed is recorded, up to a maximum of 50
for males and 30 for females.

TARGET POPULATION: as part of the Brockport testing

protocols, this test is designed for children with
disabilities, but it would be suitable for all children, and
with a heavier weight could be adapted for use with adults.

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• ISOMETRIC PUSH-UP — hold a raised push-up position for
up to 40 seconds.
ISOMETRIC PUSH-UP TEST (BROCKPORT)
The Isometric Push-Up Test is part of the Brockport fitness
testing battery in which participants are required to hold
a raised push-up position for as long as 40 seconds. It is
different than the Isometric Push-Up Hold Test, which
involves holding the lowered push-up position for as long as
possible.

purpose: to measure maximum strength endurance of the

chest and arm muscles.

EQUIPMENT REQUIRED: flat and clean surface, stopwatch,

recording sheets, pen.

pre-test: Explain the test procedures to the subject, and

demonstrate the correct technique. Perform screening of
health risks and obtain informed consent. Prepare forms
and record basic information such as age, height, body
weight, gender and test conditions. Perform a standard
warm-up. See more details of pre-test procedures.

procedure: The subject assumes the standard starting

position for a push-up — the hands directly below the
shoulders, the arms extended, the whole body in a straight

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line, and the toes touching the floor or mat. The testing ends
as soon as the subject is unable to maintain the correct
position (any movements such as bending, sagging, or
swaying), or when the maximum time of 40 seconds has
elapsed.

This test protocol, originally adapted from Johnson & Lavay

(1989), is summarized from The Brockport Physical Fitness Test
Manual (Winnick & Short, 2014). For more details please see
the official Brockport manual. There are also related fitness
tests, the Plank Fitness Test and Side Ramp Tests and several
other push-up tests.

SCORING: record the length of time the correct position was

held, to the nearest second. The maximum score is 40 seconds.
target population: as part of the Brockport testing protocols,
this test is designed for children with disabilities, but it would
be suitable for all children, and with a longer maximum time
period could be adapted for use with adults.

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• PUSH-UP — complete as many push-ups as possible at a rate
of 1 push-up every 3 seconds.
CADENCE PUSH-UP TEST
The push-up test measures upper body strength and
endurance. In this test, the maximum number of push-ups
performed at a rate of one every three seconds is recorded (20
push-ups per minute). The following information describes
the procedures as used for many testing protocols, such as
the FitnessGram Program, the President’s Challenge
Fitness Awards, the Connecticut Physical Fitness Test and the
Brockport fitness testing battery. There is also another
push-up beep test though it is performed at a faster rate of 25
per minute.

EQUIPMENT REQUIRED: floor mat, a method of indicating the

desired pace of 20 per minute (simply, you can call out at the
set cadence using a stopwatch. Other options are using a
metronome or our free online push-up metronome. We have
also created a pushup audio file for this test with the correct
rate. The PACER cd also includes a push-up cadence track.
You can also create an audio track using the Team Beep Test
software).

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PRE-TEST: Explain the test procedures to the subject. Perform
screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age, height,
body weight, gender and test conditions. Perform a standard
warm-up. See more details of pre-test procedures.

PROCEDURE: Start in the push-up position - with the hands

and toes touching the floor, the body and legs are in a
straight line, feet 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 until
there is a 90-degree angle at the elbows, with the upper arms
parallel to the floor. A partner holds their hand at the point
of the 90-degree angle so that the subject being tested goes
down only until their shoulder touches the partner’s hand,
then back up. The push-ups are done in time to a metronome
or similar device with one complete push-up every three
seconds (1.5 seconds down and 1.5 seconds up, 20 complete
push-ups per minute). The subject continues until they can do
no more in rhythm (has not done the last three in rhythm)
or has reached the target number of push-ups. (see push-up
videos for some examples)

VARIATIONS: the alternative test to this push-up test for the

President’s Challenge is the pull-up or flexed arm hang. There
is also a cadence Bench Press Test.

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SCORING: Record the number of correctly completed push-ups
that were performed in time to the rhythm.

TARGET POPULATION: sports in which upper body strength is

important.

ADVANTAGES: this test is easy and quick to perform.

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• SEATED PUSH-UP — extend the arms and raise the body out

of a chair, and hold this position for as long as possible.

The Seated Push-Up Test is part of the Brockport fitness testing
battery in which participants are required to extend their
arms and raise their body out of a chair, and hold this
position for up to 20 seconds. This test protocol is summarized
from The Brockport Physical Fitness Test Manual (Winnick &
Short, 2014). For more details please see the official Brockport
manual. See also a similar fitness test, the Plank Fitness Test
and Side Ramp Tests. There are also several other push-up
tests.

PURPOSE: to measure upper body strength and endurance.

EQUIPMENT REQUIRED: a wheelchair, chair or blocks to push

up off, stopwatch, recording sheets, pen.

PRE-TEST: Explain the test procedures to the subject, and

demonstrate the correct technique. Perform screening of

health risks and obtain informed consent. Prepare forms and

record basic information such as age, height, body weight,
gender and test conditions. Perform an appropriate warm-up.
See more details of pre-test procedures.

PROCEDURE: participants start by placing their hands on the

handles of push-up blocks, the arms of a chair, or on the

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armrests (or wheels if there is no armrest) of a wheelchair.
When ready, they fully extend their elbows (straighten the
arms) to lift the body off the supporting surface. Participants
maintain that position for as long as possible (up to a maxi
mum of 20 seconds).

SCORING: record the length of time the correct position was

held, to the nearest second. The maximum score is 20 seconds.

TARGET POPULATION: as part of the Brockport testing protocols,

this test is designed for children with disabilities, but it would
be suitable for all children, and with a longer maximum
time period could be adapted for use with adults.

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• Dumbbell Press — lift a 15lb (6.8kg) dumbbell as many
times as possible at a specific cadence while sitting in a
chair.
SEATED DUMBBELL PRESS TEST (BROCKPORT)
This dumbbell press fitness test is part of the Brockport fitness
testing battery, tests designed primarily for children with dis
abilities. It is an upper body strength and endurance test
in which the subject performs as many overhead presses as
possible using a 15lb (6.8kg) dumbbell, while sitting in a
chair. This test protocol is summarized from The Brockport
Physical Fitness Test Manual (Winnick & Short, 2014). For
more details please see the official Brockport manual. See also
a similar fitness test, the Brockport Bench Press Test.

PURPOSE: to measure the maximum strength endurance of

the shoulder and arm muscles.

EQUIPMENT REQUIRED: a 15lb (6.8kg) dumbbell, a sturdy

chair, stopwatch, spotter.

PRE-TEST: Explain the test procedures to the subject, and

demonstrate the technique for a correct repetition. Perform
screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age, height,
body weight, gender and test conditions. Check equipment for
safety and calibrate weights if required. Perform an
appropriate warm-up. See more details of pre-test procedures.

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procedure: The subject sits in a wheelchair or some other
sturdy chair. The subject then grasps the dumbbell with the
dominant hand, holding it close to the shoulder. From this
starting position, they extend the elbow and lift the weight
straight up and above the shoulder, making sure the elbow is
completely extended (arm straight). The weight is then
re turned to the starting position. The exercise continues this
action at a steady pace (3 to 4 seconds per rep) until they can
no longer perform a correct repetition or they complete 50
repetitions.

SCORING: the maximum number of full repetitions successfully

completed is recorded, up to a maximum of 50. The test is
also terminated if the subject rests for more than 4 seconds.

TARGET POPULATION: as part of the Brockport testing

protocols, this test is designed for children with disabilities,
but it would be suitable for all children, and with a heavier
weight could be adapted for use with adults.

COMMENTS: for safety, a spotter should stand next to the

participant throughout the test.

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• REVERSE CURL — a measure of hand, wrist, and arm
strength. While sitting in a chair, the subject must perform
one repetition of bringing a 1lb (0.5kg) dumbbell from the
thigh to the flexed-arm position, holding it there for 2 sec-
onds, then returning it to the thigh in a controlled manner.

• PUSH/WALK (40m) — walk or push a wheelchair at a comfortable

speed for 40m, with a 5m start zone. It is not a race, partici-
pants are encouraged to travel at the speed they usually use
for mobility. To pass, they must cover the 40-meter distance
in less than 60 seconds while keeping the heart rate below
120 bpm (walkers) or 114 bpm (wheelchair users).

• WHEELCHAIR RAMP TEST — a test of upper-body strength and

endurance, participants attempt to push their wheelchairs
up a standard wheelchair ramp. The ramp must be at least 8
feet (2.4 meters) long, at a gradient of 8.3%.

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• CURL-UP — complete up to 75 curl-ups at a rate of 1 every 3
seconds. The hands slide 4.5 inches along the ground for a
complete repetition.
Good strength and endurance of the abdominal muscles are
important in promoting correct posture and pelvic
alignment. The curl-up abdominal fitness test requires the
participants to perform as many curl-ups as possible following
a cadence of one every three seconds. The following
information describes the curl-up procedures as used in the
FitnessGram Program and the Brockport Physical Fitness Test.
There is also a similar Curl-Up test as part of the Connecticut
Physical Fitness Test and a beep curl-up test used for the NHL
testing. See the general guidelines for Abdominal Endurance
Tests.

PURPOSE: The curl-up test measures abdominal strength and

endurance, which is important in back support and core
stability.

EQUIPMENT REQUIRED: A flat, clean, cushioned surface.

PACER cd with curl-up cadence track. We have an online
sit-up metronome that you can use. A sit up beep test mp3
which uses the same cadence is also available. If the
cadence cd is not available, you can call out at the set
cadence using a stopwatch, use a metronome, or create an
audio track using the Team Beep Test software.

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3.0” or 4.5” Curl-Up Measuring Strip. The 3.0 inch measuring
strip is for 5-9 year olds, the 4.5” is used for students age 10
and up. If the manufactured measuring strips are not avail
able, you can mark the floor with some tape, or use a piece of
cardboard cut to the right dimensions (see make your own)
pre-test: Explain the test procedures to the subject. Perform
screening of health risks and obtain informed consent.
Prepare forms and record basic information such as age,
height, body weight, gender, test conditions. See more details
of pre-test procedures.

PROCEDURE: The student begins by lying on their back, knees

bent at approximately 140 degrees, feet flat on the floor, legs
slightly apart, arms straight and parallel to the trunk with
palms of the hands resting on the mat. The fingers are
stretched out and the head is in contact with the mat. The
measuring strip is placed on the mat under the students
legs so that their fingertips are just resting on the nearest
edge of the measuring strip. The feet cannot be held or rest
against an object. Keeping heels in contact with the mat, the
student curls up slowly, sliding their fingers across the mea
suring strip until the fingertips reach the other side, then curls
back down until their head touches the mat. Movement should
be smooth and at the cadence of 20 curl-ups per minute
(1 curl-up every 3 seconds).

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Scoring: Record the total number of curl ups. The test is
continued until exhaustion (e.g. the subject cannot
maintain the set rhythm), or until they complete 75 curl-ups.
The test is also stopped if the student has two technique
warnings - if the heels come off the floor, the head does not
return to the mat, or the fingertips do not reach the far side
of the measuring strip.

ADVANTAGES: this test is simple and quick to perform

requiring minimal equipment, and large groups may be
tested all at once.

DISADVANTAGES: a cd with the correct cadence or the

measuring strip may not always available, although it is
possible to conduct the test without these.

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• CURL-UP (MODIFIED) — the curl-up test, though with the
hands resting on the thighs rather than by the side.
Good strength and endurance of the abdominal muscles are
important in promoting correct posture and pelvic
alignment. The curl-up abdominal fitness test requires the
participants to perform as many curl-ups as possible
following a cadence of one every three seconds. The following
information describes the curl-up procedures as used in the
FitnessGram Program and the Brockport Physical Fitness Test.
There is also a similar Curl-Up test as part of the Connecticut
Physical Fitness Test and a beep curl-up test used for the NHL
testing. See the general guidelines for Abdominal Endurance
Tests.

PURPOSE: The curl-up test measures abdominal strength and

endurance, which is important in back support and core
stability.

EQUIPMENT REQUIRED: A flat, clean, cushioned surface.

PACER cd with curl-up cadence track. We have an online

sit-up metronome that you can use. A sit up beep test mp3
which uses the same cadence is also available. If the
cadence cd is not available, you can call out at the set
cadence using a stopwatch, use a metronome, or create an
audio track using the Team Beep Test software.

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3.0” or 4.5” Curl-Up Measuring Strip. The 3.0 inch measuring
strip is for 5-9 year olds, the 4.5” is used for students age 10
and up. If the manufactured measuring strips are not avail
able, you can mark the floor with some tape, or use a piece of
cardboard cut to the right dimensions (see make your own)
pre-test: Explain the test procedures to the subject. Perform
screening of health risks and obtain informed consent.
Prepare forms and record basic information such as age,
height, body weight, gender, test conditions. See more details
of pre-test procedures.

PROCEDURE: The student begins by lying on their back, knees

bent at approximately 140 degrees, feet flat on the floor, legs
slightly apart, arms straight and parallel to the trunk with
palms of the hands resting on the mat. The fingers are
stretched out and the head is in contact with the mat. The
measuring strip is placed on the mat under the students legs
so that their fingertips are just resting on the nearest edge of
the measuring strip. The feet cannot be held or rest against an
object. Keeping heels in contact with the mat, the student curls
up slowly, sliding their fingers across the measuring strip until
the fingertips reach the other side, then curls back down until
their head touches the mat. Movement should be smooth and
at the cadence of 20 curl-ups per minute (1 curl-up every 3
seconds).

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scoring: Record the total number of curl ups. The test is
continued until exhaustion (e.g. the subject cannot
maintain the set rhythm), or until they complete 75 curl-ups.
The test is also stopped if the student has two technique
warnings - if the heels come off the floor, the head does not
return to the mat, or the fingertips do not reach the far side
of the measuring strip.

ADVANTAGES: this test is simple and quick to perform

requiring minimal equipment, and large groups may be
tested all at once.

DISADVANTAGES: a cd with the correct cadence or the

measuring strip may not always available, although it is
possible to conduct the test without these.

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• EXTENDED-ARM HANG — hanging from an overhead bar
with straight arms for up to 40 seconds.
The Extended-Arm Hang Test (or straight arm-hang, dead
hang) measures upper body strength and endurance,
particularly the grip strength. In this test the participants
hang from an overhead bar with the arms straightened for as
long as possible (for up to 40 seconds in the Brockport fitness
testing battery). It is more common to perform a flexed-
arm hang test, a similar test in which the arms are flexed
(bent), though by flexing at the elbows there is more stress on
the arm muscles to hold the position. To assess maximum grip
strength (rather than grip strength endurance as in this test)
you can perform a hand-grip strength test.

PURPOSE: to measure hand, arm, and shoulder strength and

endurance by timing how long they can hang with straight
arms from a bar.

EQUIPMENT REQUIRED: stopwatch, a horizontal overhead bar

at an adequate height, stool or step.

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age, height,
body weight, gender and test conditions. Record the height of
the overhead bar. See more details of pre-test procedures.

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PROCEDURE: Grasp the overhead bar using an overhand
(pronated) grip - meaning the palms are facing away from
body, with the thumbs wrapped around the bar. The subject
may jump up to grab the bar, use a step or be lifted into this
position. Elbows and knees must not be bent. You may want
to initially steady the subject so they do not sway. The subject
holds this fully extended position for as long as possible with
the feet clear of the floor throughout the test. Only one trial is
required.

scoring: The total time the subject remains hanging from the
bar in seconds is recorded. The Brockport protocol limits the
maximum time as 40 seconds. On YouTube, Tazio Il Biondo
can be seen holding a “dead hang” position for 19 minutes
33 seconds, possibly a world record.

ADVANTAGES: the equipment is readily available, and the test

is easy and quick to perform.

DISADVANTAGES: The body weight of the subject has a great

effect on the results of this test. A better test of upper body
strength endurance in which body weight is not as important
is the push-up test.

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• Flexed-Arm Hang — timing how long someone can hang

with the chin above the bar.

The Extended-Arm Hang Test (or straight arm-hang, dead

hang) measures upper body strength and endurance,
particularly the grip strength. In this test the participants
hang from an overhead bar with the arms straightened for
as long as possible (for up to 40 seconds in the Brockport
fitness testing battery). It is more common to perform a
flexed-arm hang test, a similar test in which the arms are
flexed (bent), though by flexing at the elbows there is more
stress on the arm muscles to hold the position. To assess
maximum grip strength (rather than grip strength
endurance as in this test) you can perform a hand-grip
strength test.

PURPOSE: to measure hand, arm, and shoulder strength

and endurance by timing how long they can hang with
straight arms from a bar.

EQUIPMENT REQUIRED: stopwatch, a horizontal overhead

bar at an adequate height, stool or step.

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age, height,
body weight, gender and test conditions. Record the height

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of the overhead bar. See more details of pre-test procedures.

PROCEDURE: Grasp the overhead bar using an overhand

(pronated) grip - meaning the palms are facing away from
body, with the thumbs wrapped around the bar. The subject
may jump up to grab the bar, use a step or be lifted into this
position. Elbows and knees must not be bent. You may want to
initially steady the subject so they do not sway. The subject
holds this fully extended position for as long as possible with
the feet clear of the floor throughout the test. Only one trial is
required.

SCORING: The total time the subject remains hanging from the
bar in seconds is recorded. The Brockport protocol limits the
maximum time as 40 seconds. On YouTube, Tazio Il Biondo
can be seen holding a “dead hang” position for 19 minutes 33
seconds, possibly a world record.

ADVANTAGES: the equipment is readily available, and the test

is easy and quick to perform.

DISADVANTAGES: The body weight of the subject has a great

effect on the results of this test. A better test of upper body
strength endurance in which body weight is not as important
is the push-up test.

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• PULL UP — grasp an overhead bar and pull up the body so

the chin raises above the bar, then return to arms fully extended
position.
PULL-UP / CHIN UP TEST
The pull up test (also called the chin-up test) is widely used as
1a measure of upper body strength. Participants must grasp an
overhead bar and pull up the body so the chin raises above the
bar, then return to the position with the arms fully extended.
The following information describes the procedures of this
test as used in the President’s Challenge, FitnessGram, and
Brockport assessments.

purpose: This test measures upper body muscle strength and

endurance.

EQUIPMENT REQUIRED: Horizontal overhead bar, set at an

ade quate height so that the participants can hang from it

with their arms fully extended and feet not touching the
floor. (see pull-up bars)

pre-test: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age, height,
body weight, gender and test conditions. Measure and record
the height of the bar. Perform a standard warm-up. See more
details of pre-test procedures.

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PROCEDURE: Grasp the overhead bar using either an overhand
grip (palms facing away from body) or underhand grip
(palms facing toward body), with the arms fully extended. The
subject then raises the body until the chin clears the top of the
bar, then lowers again to a position with the arms fully ex
tended. The pull-ups should be done in a smooth motion. Jerky
motions, swinging the body, and kicking or bending the legs
are not permitted. As many complete pull-ups as possible are
performed.

GRIP TO BE USED: the Brockport protocol states that the over

hand (pronated) grip is to be used (see more about grip
types).

SCORING: The total number of correctly completed pull-ups is

re corded. The type of grip should also be recorded with the
results. See these pull-up test norms.

VARIATIONS / ALTERNATIVES:

There is a similar PFT Pull-Up test and NAPFA pull-up.

The NAPFA pull-up includes an incline version for younger
students, similar to the Modified Pull-Up and Horizontal
Pull- Up in which the feet are supported.
Alternative tests to the pull-up are the flexed-arm hang or
push-up test.

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target population: sports in which upper body strength is
important, such as rowing.

advantages: the equipment is readily available, and this test

is easy and quick to perform.

DISADVANTAGES: due to variations in technique and

whether the arms are extended or the chin reaches the bar,
the scoring can be subjective, therefore it is difficult to
standardize the results. For those with poor upper body
strength, no pull-up may be achieved. For such groups, an
alternative test of upper body strength may be appropriate.
The body weight of the subject has a great effect on the results
of this test.

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• PULL UP (MODIFIED) — with the body horizontal, grasp a
bar set just out of reach, and pull up towards the bar.
MODIFIED PULL-UP TEST (BROCKPORT)
The Modified Pull-Up Fitness Test is a variation of the
hanging pull-up or chin-up test, made easier as the whole
body weight does not need to be pulled up. Participants lie
straight horizontally, grasp a bar placed just out of reach,
and pull up towards the bar. There is a similar Horizontal
Pull-Up Test in which the legs are bent. The following
information describes the procedures of this test as used in
the Brockport Fitness Assessment.

PURPOSE: This test measures upper body pulling strength and

endurance.

EQUIPMENT REQUIRED: Pull-up apparatus (or any adjust

able horizontal bar).

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age,
height, body weight, gender and test conditions. Measure
and record the height of the bar. Perform a standard warm-
up. See more details of pre-test procedures.

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TEST SETUP: The participant lies on their back, shoulders in
line with the horizontal bar. Set up the bar at the
appropriate height, ensuring that the bar is 1 to 2 inches
(2.5-5cm) above the participant’s fully extended arms.
An elastic band is placed 7 to 8 inches (18-20cm) below the
bar. This band marks the height to which the participant’s
chin must rise for completion of one repetition.

PROCEDURE: The participant positions themselves with their

shoulders directly below the horizontal bar, then reaches up
to grip the bar slightly wider than shoulder width using an
overhand grip. The hips are lifted so that the body is straight
and the arms fully extended with the elbows locked. Weight
should be resting on the heels of the feet. They then pull their
body up towards the bar until the chin rises above the elastic
band, keeping the body straight. Repeat as many times as
possible, ensuring that the chin reaches the elastic for each
repetition.

SCORING: The maximum number of correctly performed pull

ups is recorded. See these pull-up test norms.

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II. Body Composition
• SKINFOLD MEASURES — calipers are used to measure the
thickness of the skin at the triceps, subscapular, and calf
measurement sites.

SKINFOLD MEASUREMENT
Taking skinfold measurements is a common method for deter
mining body fat composition. Calipers are used to measure
the thickness of the skin at a range of sites around the body.
Accurate measurement technique is important. Here is the
standard technique that is used. You should read this
information in conjunction with the description of each of the
standard measurement sites.

PURPOSE: to estimate body fat level by the measurement of

skinfold thickness

EQUIPMENT: skinfold calipers (e.g. Harpenden, Slimglide,

Lange), tape measure, marker pen, recording sheets. Read the
Skinfold Guide for a comparison of available calipers.

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent.
Prepare forms and record basic information such as age,
height, body weight, gender, test conditions. Calipers should
be calibrated for correct jaw tension and gap width. See more
details of pre-test procedures.

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procedure: Skinfold measurement can use from 3 to 9 different
standard anatomical sites around the body. The right side is
usually only measured (for consistency). The tester pinches the
skin at the appropriate site to raise a double layer of skin and
the underlying adipose tissue, but not the muscle. The
calipers are then applied 1 cm below and at right angles
to the pinch, and a reading in millimeters (mm) taken
two seconds later. The mean of two measurements should
be taken. If the two measurements differ greatly, a third
should then be done, then the median value taken.
the sites: there are many common sites at which the skinfold
pinch can be taken. See the descriptions and photographs of
each skinfold site.

TARGET POPULATION: suitable for all populations, though it is

sometimes difficult to get reliable measurements with obese
people.

VALIDITY: using skinfold measurements is not a valid

predictor of percent bodyfat, however they can be used as a
monitoring device to indicate changes in body composition
over time. It is important to maintain correct calibration of
the calipers (more about calibrating calipers)

RELIABILITY: the reliability of skinfold measurements can

vary from tester to tester depending on their skill and
experience. There are accreditation courses available through
ISAK.

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Harpenden Skinfold Calipersadvantages: Skinfold
measurements are widely utilized to assess body composition. It
is a lot simpler than hydrostatic weighing and many of the
other body composition techniques. After the original outlay
for calipers, the daily tests costs are minimal.
Other considerations: some participants may feel uncomfort
able stripping down in front of the tester, therefore every effect
should be made to make them feel comfortable. For legal rea
sons, it is wise to have another person present, and to have fe
males testers for female participants. The right side measure
ment is standard, though in some situations you may need to
test someone on the left side. If so, you must record this and en
deavor to always test on the same side for that person. Reasons
for testing on the left side may include injuries, amputation,
deformities, or other medical conditions.

KEYWORDS: Caliper adipometro, plicometro, Adipometro

RESULTS: Because of the increased errors involved, it is

usually not appropriate to convert skinfold measures to per
centage body fat (%BF). It is best to use the sum of several sites

to monitor and compare body fat measures. In order to satisfy

those who want to calculate a percentage body fat measure,
there is a sample of equations for calculating this here. Below
is a table of general guidelines (based on personal experience)
for using total sum (in millimeters) of the seven main skinfold
sites (tricep, bicep, subscap, supraspinale, abdominal, thigh,
calf). There are also examples of some actual athlete results.

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• BODY MASS INDEX — calculated by taking a person’s weight
and dividing by their height squared
BODY MASS INDEX (BMI)
BMI stands for Body Mass Index. It is a measure of body
composition. The higher the figure the more overweight you
are. Like any of these types of measures it is only a guide, and
other issues such as body type and shape have a bearing as
well. Remember, BMI is just a guide - it does not accurately
apply to elderly populations, pregnant women or very muscular
athletes such as weight lifters.
Calculate your own BMI !

BMI is calculated by taking a person’s weight and dividing by

their height squared. The standard is to use metric units. For
instance, if your height is 1.82 meters, the divisor of the calcu
lation will be (1.82 * 1.82) = 3.3124. If your weight is 70.5 kilo
grams, then your BMI is 21.3 (70.5 / 3.3124). Using pounds
and inches, BMI can be calculated by multiplying by a con
version factor of 703, so BMI = weight (lb) / [height (in)]2 x
703

IT IS EASIER IF YOU USE THESE CALCULATORS.

If you are from the US and want to enter your height in feet
and inches, and weight in pounds, use this calculator.
For the rest of the world, there is a metric version for
entering height in meters and weight in kilograms.

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TEST DETAILS
equipment required: scales and stadiometer required for
measuring weight and height.

procedure: BMI is calculated from body mass (M) and height

(H). BMI = M / (H x H), where M = body mass in kilograms and
H = height in meters. The higher the score usually indicating
higher levels of body fat.

SCORING: Generally, a BMI between 20 and 25 is considered

normal weight for height, and outside these values is either

underweight or overweight. The rating scale is the same for
males and females. See the table of BMI Norms based on the
World Health Organization BMI classification system. You can
also use the reverse lookup BMI table for determining your
ideal weight based on height.

TARGET POPULATION: BMI is often used as a general population

measure to determine the level of health risk associated with
obesity.

ADVANTAGES: only simple calculations are required from stan

dard height and weight measurements.

DISADVANTAGES: in certain populations BMI can be

inaccurate as a measure of body fatness, for example large
and muscular though lean athletes may score high BMI levels
which incorrectly rates them as obese.

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• BIOELECTRICAL IMPEDANCE ANALYSIS — a measure the
resistance of body tissues to the flow of a small electrical
signal, and from that the proportion of body fat is calculated

BIOELECTRIC IMPEDANCE
Bioelectric impedance is a method to measure the resistance
of body tissues to the flow of a small electrical signal, and
from that calculate the proportion of body fat. A Bioelectric
Impedance Analyzer is a sophisticated scientific instrument,
used in research and analysis. On a budget level, many bath
room-type weighing scales are also available with a
Bioelectric Impedance Analyzer, which is two built-in foot
pad electrodes on the base of the scale which the person
stands on.

EQUIPMENT REQUIRED: Bioelectric Impedance Analyzer or

scale.

PROCEDURE: As the bioelectric impedance device measures

the resistance of body tissues to the flow of a small electrical
signal, the person being measured should not be in contact
with any other non-conducting surface, with legs apart and
arms away from the body. Some devices require a pair of
electrodes are placed on the hand and wrist, and another
pair placed on the ankle and foot (usually opposite sides of
the body), while other devices simply require you to stand on
two foot plates. Follow the instructions of your particular de
vice. See Video of a BI Test.

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how it works: Bioelectrical impedance measures the resistance
of body tissues to the flow of a small, harmless electrical
signal. The proportion of body fat can be calculated as the
current flows more easily through the parts of the body that

are composed mostly of water (such as blood, urine & muscle)

than it does through bone, fat or air. It is possible to predict
how much body fat a person has by combining the bioelectric
impedance measure with other factors such as height, weight,
gender, fitness level and age.

ADVANTAGES: this method of body composition analysis is very

simple and quick to perform, and if you have the right
equipment can be done at home.

DISADVANTAGES: The equipment is relatively expensive (units

on the low end of the scale are available for about $100),
with prices ranging up to thousands of dollars.

RELIABILITY: The impedance measure is affected by body

hydration status, body temperature, time of day, and there
fore requires well controlled conditions to get accurate and
reliable measurements. If a person is dehydrated, the amount
of fat will likely be overestimated

OTHER COMMENTS: Bioelectric impedance analysis is based on

the principle that the resistance to an applied electric current

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 is inversely related to the amount of fat-free mass within the

body. This method does not take into account the location of
body fat.

CONTRAINDICATIONS: People with pacemakers should not use

Bioelectrical Impedance for body composition analysis.

III. AEROBIC FUNCTIONING

• PACER test (20m or 15m) — There is also a modified version
for vision impaired children.
The Progressive Aerobic Cardiovascular Endurance Run
(PACER) test is a variation of the Beep Test, and is part of
the FitnessGram and Brockport test batteries. It is a
maximal aerobic fitness test, where the participants run
20m shuttles at increasing speeds. The speeds and levels of
the 20 meter PACER test is based on the original details of
the shuttle run test developed by Leger et al. (1988). There
is also a 15m PAC ER test for use where space is limited.

equipment required: Flat non-slip surface, marking cones,

up to 20m measuring tape, PACER test cd, cd player,
recording sheets.

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age, height,
body weight, gender and test conditions (indoors/outdoors,

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 weather, running surface). Measure and mark out the
course. Perform a standard warm-up. See more details of
pre-test procedures.

procedure: There are two variations of this test, with the lines
placed either 15 or 20 meters apart. The 15 m test distance
is used for 2nd and 3rd grade students or when there are
space limitations. The test involves continuous running
between the two lines in time to recorded beeps. The initial
speed is 8.5km/hr, which increases by 0.5km/hr each level
(approximately every minute). The time between recorded
beeps decrease each minute (level) requiring an increase in
pace. The participants continue until they are unable to keep
pace with the beeps. (see details of PACER test levels and
speeds).

BEEP TEST DIAGRAMSCORING: The score is the total number of

shuttles reached before the athlete was unable to keep up with
the recording for two consecutive ends. The test scores can be
entered into the FitnessGram software for analysis. If the 15m
version is used, there is a conversion chart to convert scores
on the 15m PACER to a 20m score to enter in the FitnessGram
software.

TARGET POPULATION: The test is suitable for sports teams and

school groups of all ages, but not for people in which a
maximal exercise test could be considered dangerous.

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RELIABILITY: Reliability would depend on how strictly the test
is run, and the practice allowed for the participants. Several
practice trials would be ideal.

advantages: Large groups of children can perform this test all

at once for minimal costs. Also, the test continues to
maximum effort unlike many other tests of endurance ca
pacity. If there is not enough room to conduct the 20m test,
there is a 15m version. If required you can convert the score
for the 15m to 20m versions using this conversion chart.

DISADVANTAGES: Practice and motivation levels can

influence the score attained, and the scoring can be
subjective. As the test is usually conducted outside, the
environmental conditions can also affect the results.

• Target Aerobic Movement Test — test the ability to sustain a

moderate intensity of (any) physical activity by
maintaining a heart rate between 70 and 85 percent of
maximal predicted heart rate for 15 minutes.

• ONE-MILE RUN/WALK — run or walk as fast as possible over

a one-mile distance
1-MILE ENDURANCE RUN / WALK TEST
The one-mile endurance run or walk test is a commonly used
walk/run test of aerobic endurance. The aim is to complete
one mile in the fastest possible time. Many other variations of

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running and walking tests are described elsewhere on this
website.

PURPOSE: this test measures aerobic endurance, as a measure

of health and an important component of many sporting ac
tivities.

EQUIPMENT REQUIRED: stopwatch, smooth and level marked

1 mile track, paper and pencil.

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age, height,
body weight, gender and test conditions. Measure and use
cones to mark out the course. See more details of pre-test
procedures.

DESCRIPTION: The purpose of this test is to complete one mile

in the fastest possible time. After the purpose of the test and in
structions are given, the participants begin running on the
count “Ready? Go!”. If they desire, walking may be inter
spersed with running, however, they should be encouraged to
cover the distance in as short a time as possible.

COOPER RUNNING FITNESS TESTVARIATIONS / MODIFICATIONS:

for younger children a shorter test can be performed, using
the same procedures: 1/4 mile for 6-7 years old, and 1/2 mile
for 8-9 years old.

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 SCORING: Note the time, in minutes and seconds, it took to
complete the mile. These results can be compared to published
norms for similar age groups.

ADVANTAGES: minimal equipment and costs are involved, and

if required the test can be self-administered.

DISADVANTAGES: the accuracy of this test depends on your

pacing ability and level of motivation.

IV. FLEXIBILITY
• Back-Saver Sit & Reach — performed with one leg bent, de-
signed to measure the flexibility of the left and right legs
separately.
BACK-SAVER SIT & REACH TEST
This variation of the traditional sit and reach flexibility test
is designed to measure the flexibility of the left and right legs
separately. Read about the other versions of the sit and reach
test.

EQUIPMENT REQUIRED: sit and reach box

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Pre
pare forms and record basic information such as age, height,
body weight, gender, test conditions. Perform an appropriate
warm-up. See more details of pre-test procedures.

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PROCEDURE: Shoes should be removed first. Sit on the floor
with one leg out straight and the other leg with the knee bent
and its foot flat on the floor (see image). The outstretched foot
is placed flush against the measurement box. With hands
placed on top of each other and palms facing down, the
subject reaches slowly forward along the measuring line as far
as possible. After three practice reaches, the fourth reach is
held for at least one second while the distance is recorded.
The subject may repeat the test three times and the best score
taken. See also video demonstration of the Backsaver Sit and
Reach Test.

SCORING: The score is recorded to the nearest centimeter or

half inch as the distance reached by the tip of the fingers.

SIT AND REACH FLEXIBILITY TESTVARIATIONS: See the general

sit and reach procedure page for a list of other sit and reach \
test variations.

VALIDITY: This tests only measures the flexibility of the lower

back and hamstrings, and is a valid measure of this.

RELIABILITY: The reliability will depend on the amount of

warm-up allowed, and whether the same procedures are fol
lowed each time.

ADVANTAGES: It is a easy and quick test to perform. FitnesGram

uses the zero mark 9 inches before the feet, meaning that
most scores will be a positive number, which is easier to com-
pare and analyze.

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DISADVANTAGES:
Variations in arm, leg and trunk length can make
comparisons between individuals misleading.
The version of the test is not commonly performed, so
normative values for comparison may not be available.
Also, this flexibility test is specific to the range of motion
and muscles and joints of the lower back and hamstrings,
and is not necessarily transferable to other regions. More
flexibility tests are required to measure the specific regions
of the body.

• SHOULDER STRETCH — touch the fingertips together behind

the back by reaching over the shoulder and down the back
with one arm and across the back with the other arm.
SHOULDER STRETCH TEST
The Shoulder Stretch is a simple flexibility test to determine if
the hands can be brought together behind the back. This test
is part of the FitnessGram Program, as an alternative to the
Backsaver Sit and Reach Test. It is also part of the Brockport
Assessment. See also the Back Scratch Test and the Shoulder
Flexibility tests, effectively the same tests which additionally
measure the distance between the hands.

PURPOSE: This test measures upper arm and shoulder girdle

flexibility

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EQUIPMENT REQUIRED: none

pre-test: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent.
Prepare forms and record basic information such as age,
height, body weight, gender, test conditions. Perform an ap
propriate warm-up. See more details of pre-test procedures.

shoulder stretch testprocedure: 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 the fingers of each
hand. The tester may be required to direct the subject so that
the fingers are aligned. See if the subject can touch their fin
gers. Test the left and right shoulders.

SCORING: The score is recorded as either a YES or NO, for each

side.

ADVANTAGES: no equipment required.

DISADVANTAGES: with the simple yes and no result, there is

no discrimination of the level of flexibility. If you require a
test in which you can monitor changes in flexibility for this
movement, try the back scratch test.

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• Apley Scratch Test (modified) — attempt to reach overhead
with one hand and touch the top of the opposite shoulder
blade.
APLEY’S SHOULDER SCRATCH TEST

Apley’s Scratch Test is a simple flexibility test of the shoulder.

There are two parts of the test, reaching the opposite scapula
(shoulder blade) from either above or below. A modified
version of this test, only reaching from above, is part of the
Brockport Assessment. See also the similar Back Scratch Test.

PURPOSE: This test measures shoulder range of motion.

EQUIPMENT REQUIRED: none

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent.

Prepare forms and record basic in

formation such as age, height, body weight, gender,
test conditions. Perform an appropriate warm-up, in
cluding shoulder-stretching activities. See more de
tails of pre-test procedures.

procedure: This test is performed in the standing position. The

subject attempts to reach back with one hand and touch the
superior medial angle of the opposite scapula. No rapid

movement is allowed, they must be able to hold that position

for 1 to 2 seconds. This is an assessment of the shoulder’s ab\
duction and external rotation.

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With the same hand, reach back and attempt to touch
the in ferior angle of the opposite scapula, and hold
that position for 1-2 seconds. This is an assessment of
the shoulder’s internal rotation and adduction.
Test both the left and right shoulders.

SCORING: One trial is given for each arm. For the Brockport as
sessment, the scoring is between 0 and 3, as follows:

3—Touch the superior medial angle of opposite scapula

2—Touch the top of the head
1—Touch the mouth
0—Unable to touch the mouth

ADVANTAGES: this is a simple test to conduct requiring no

equipment.

• THOMAS TEST (MODIFIED) — requires the subject to sit at

the very edge of a bench, then roll back onto the bench
while pulling both knees to the chest. Measures hip flexibility.

MODIFIED THOMAS TEST

The Thomas Test is a flexibility test, measuring hip flexibility,
specifically of the iliopsoas and quadriceps muscles. The test
requires the participant to sit at the very edge of a bench, then
roll back onto the bench while pulling both knees to the chest.
Described below is the Modified Thomas test (Harvey, 1998).
The Thomas test is named after British orthopaedic surgeon
DR. HUGH OWEN THOMAS (1834-1891).

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purpose: to assess hip flexibility, specifically of the iliopsoas
and quadriceps muscles

EQUIPMENT REQUIRED: goniometer with extended arms and

spirit level (optional), and a firm table.

PRE-TEST: Explain the test procedures to the subject. Perform

screening of health risks and obtain informed consent. Per
form an appropriate warm-up. See more details of pre-test
procedures.

PROCEDURE: The subject sits at the very edge of a bench, then

rolls back onto the bench while pulling both knees to the
chest. This is to ensure that the lumbar spine is flat on the
bench and the pelvis is posteriorly rotated. The subject then
holds the opposite hip in maximum flexion with the arms,
while the limb to be tested is lowered towards the floor. For
each side, two angles are measured using a goniometer. The
first angle to be measured the angle of hip flexion (reflecting
the length of the iliopsoas). The stationary arm of the goni
ometer is aligned with the lateral midline of the pelvis. The
moving arm is aligned with the midline of the femur using
the lateral epicondyle as a reference point. The second an
gle to be measured the knee flexion angle (reflecting the
length of the rectus femoris). For this measure, the stationary
arm of the goniometer is aligned with the lateral midline

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of the thigh, using the greater trochanter as a reference point.

The fulcrum is placed over the lateral epicondyle of the femur.

The moving arm is aligned with the lateral midline of the fib
ula, using the lateral malleolus as a reference point. Repeat
this procedure with the opposite side.

SCORING: Each angle is measured by the goniometer, two dif

ferent angles for each leg. The measurement unit is degrees.

• Target Stretch Test

o Elbow extension

o Forearm pronation
o Forearm supination
o Knee extension
o Shoulder abduction
o Shoulder extension
o Shoulder external rotation
o Wrist extension

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 BASKETBALL
HISTORY OF BASKETBALL
The game basketball was invented by Dr. James Naismith of
U. S.A in the year 1891 at springfield college. In the beginning
40 to 50 players formed a team, when the game became popular
and some what technical, live players were considered enough for
a team. Dr. James Naismith himself formed the first set of rules
in 1892. These rules were standardised in 1915 only. Graduates
of spiringfield college. Y.M.C.A men and soldiers of America car-
ried this games at Louis.An International Basketball Federa-
tion was played as a demonstration game during the Olympic
games at Louis. An International Basketball Federation was set
up in 1932. At last, in 1936 olympics games, which were held in
Berlin, Basketball was included in this Olympics.

In india, Basketball was introduced by Y.M.C.A College of

physical education, Chennai about ninety years back. Basket-
ball federation of india was formed in 1950. This is the controlling
body of this game in India.

BASIC RULES
1. COURT :
The basketball court shall be rectangular in shape. As per
international standard the court should be 28m in length
and 15m in width. There should be a clear space of atleast
2m from the boundary lines and the height of the hall
should be at least 7 m if played indoors.

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2. BACKBOARD:
The board should be 0.03m thick, 1.80m length horizontally
and 1.05m vertically. Its lower edge should be 2.90 m above
the floor.

3. RING:
Basketball rings should have an inside diametre of 0.45m,
thickness of 0.017m to 0.020m, should be painted orange,
be horizontal to the floor and 3.05m above it.

4. NET :
Nets of 0.40 length should be attached to the rings to
check the ball slightly.

5. Ball :
Basketball should have circumference of 0.749 to 0.780m
and should weight between 600m to 650gm.

6. TIME OUT:
One in each quarter and twice in the last quarter for a
maximum of one minute.

7. 24 SECOND RULE:
When a team gains possession of the ball, they have 24
second in which to shoot but if they fail to do so, they lose
possession.

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8. 5- SECOND RULE:
A Closly guarded player holding the ball should pass, roll,
bounce or shoot the ball within five seconds.

9. 8- SECOND RULE :
After receiving the ball in the court, a team must take it
to their front court within eight second rule.

10. BALL RETURNED TO THE BACK COURT :

A Team in control of the ball in their court should not
send it to the back court. Doing so is a violation.

11. 3 SECOND RULE:

A player while the ball is in control of his team, can-
not remain for more than three second in the opponent
restricted area.

12. PIVOTING
Player holding the ball is allowed to step once or more
than once in any direction with the same foot while the
other foot. Called the pivot foot, is kept in contact with
the ground during this action.

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LATEST GENERAL RULES:

The following rules of basketball have been changed. the general

rules have described?
1. The least 2 minutes play before the end of the game should by
played in real sense and not to pass the time .
2. Now, there timeout can be provided during the second half
of the game .
3. The Basketball poles should be at least 2m away from the
end line.
4. Now , the throw can be given from the end line.
5. Now the 30 seconds rule has been changed to 24 seconds
6. Now there are four periods of the game i e 10-10-10-10
minutes

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 MEASURMENT OF PLAYFILED AND
SPECIFICATION OF SPORTS EQUIPEMENT

BASKETBALL COURT
1. Dimension - 28mx15 m
2. Radius of centre circle - 1.80m
3. Free throw line (From end line) - 5.80m
4. Three point area ( from centre of ring ) - 6.25m
5. Width of marketing line - 5cm

BACK BOARD

1. Length (Vertical) - 1.05cm

2. Width (Horizontal) - 1.80m
3. Thickness -3cm
4. Width of strip around the board - 5cm
5. Height of lower edge of background From the floor - 2.90m
6. Vertical length of inside rectangle - 0.045m
7. Horizontal length of inside rectangle - 0.59m

RING
1. Diameter - 45cm
2. Length of net - 40cm
3. Distance of ring from board - 15cm
4. Distance of ring from floor - 3.05cm

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BALL
1. Weight - 600 to 650gm
2. Circumference - 75 to 78cm

FUNDMENTAL SKILLS

1. Holding the ball

2. Handing the ball

3. Basic stance a). Defensive b). Attacking

4. Moving on the court
5. Passing
a) Chest pass
b) Bounce pass
c) Hook pass
d) Underhand pass
e) Baseball pass
f) Jump pass
g) Overhead pass

6. Dribbling

a).Low dribble b).High dribble

7. Offensive strategy

a). Triangular attack b). Screening

8. Pivoting: pivoting means turning the body to either side by

using any one leg as support

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9. Shooting
a) Chest shot
b) One hand push shot
c) Lay up shot
d) Jump shot
e) Hook shot

10. Positioning on the court

11. Team defence

a) Man to man defence
b) Switching man to man defence
c) Zone defence
d) Guarding

1. HOLDING THE BALL:

Holding the ball is very significant for passing, throwing,
shooting and in basketball . So the ball should be held with
fingers spread and the thumb tilted. The ball should not
be held between palms while holding the ball. The hand
should be relaxed but the grip should be firm . The ball
should be enough close to the body.

2. BASKET PASS:

Keep two hands on the ball as long as possible, use a stance

with body parallel to the sidelines, feet parallel to the base-

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 line and then plant the back foot, point and step with the
front and throw the ball from the ear, similar to a base-
ball catcher throws. Use full pronation and extention of the
armending with the dominant arm. Using the off – hand
to catch the fake pass an stabilize the ball . This pass is
effective in throwing long passes.

3. Pivoting :
Pivoting means turning the body to either side by using any
one leg as a support. In pivoting, one foot must be fixed on
the floor and the other foot or leg may be moved in any direction
. During this Movement the ball should be kept close to the
chest. The pivoting the pivoting is very useful for getting rid
of on opponent.

4. DRIBBLING :
The players with the ball can move freely while bouncing
the ball the floor. The hand does’nt strike the ball, but taps
it with flick of the wrist. Stopping and restarting a dribble
is against the rule.

5. MOVING ON THE DEEFENCE :

Players are allowed to move anywhere on the court,
but are not allowed to run while holding the ball.

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 6. MAN TO MAN DEFENCE:
The most conventional defence used in baseball is the
straight man to man defence in which each defence player
position himself between the offensive player to whom he is
assigned. It can be played with two variations -
a) Pressing man to man
b) Loose man to man

7.LAY UP SHOT:
It is a shot at the basket by a dribbler by taking off on one
foot using a high jump action and a full extention of the
arm to place the ball directly or indirectly into the basket.

TERMINOLOGIES
1. ASSIT : A Pass or hand off resulting in a basket by a team
mate .
2. BACKBOARD : The surface of wood, metal or glass to which
the basket is affixed used to carry shot into the basket.
3. CHARGING : A foul by an offensive player who runs into a
defensive player who has established legal court position.
4. DUNK : To leap to or above the basket and stuff the call
through the hoop. Such a movement with great vigour is
called a slam dunk.
5. FREE THROW : The unobstructed shot from the foul line,
worth one point awarded as a penalty for a soul by the
opposing team.

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 6. GIVE AND GO : A play in which one player passes to team
mate and drives towards the basket to receive a pass for
a lay- up
7. HEAD BALL: Simultaneous possession of ball by opposing
players, leading to use of the alternate possession rule.
8. JUMP- BALL : Means putting the ball upward between two
players into play by having an official toss it . this only
occurs at the start of the game.
9. LAY-UP : A shot from alongside the basket, using the
backboard as a guide
10. TRAP : Convergence of two or more defenders on a ball
handle to force a turnover or steal
11. THROW IN : A method of putting the ball into play from
out of bound

IMPORTANT TOURNAMENTS
1. European Cup
2. America Cup
3. Asian Cup
4. William Todd Memorial Trophy ( National Level Competi
tion for men )
5. Prince Basalat jha Trophy ( National Level Competition
for men )

6. B C Gupta Trophy
7. Federation Cup
8. C Munni Swami Cup
9. All india Ramu Memorial Trophy

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10. S.M Arjuna Raja Trophy
11. Banglore Blues Cup
12. Williams Jones Cup

1) OLYMPHIC GAMES:
In Olympic Games the basketball game was introduced
in 1936. Since then the basketball championship is being
held in Olympic games.

2) ASIAN GAMES :
The Basketball championship is being held is Asian
games since 1951 as a part of these games.

3) NATIONAL BASKETBALL CHAMPIONSHIP:

This is a National Championship of basketball for mens
and womens . The first national basketball champion-
ship was held at Banglore in 1952. It was organised by
Basketball Federation.

4) ALL INDIA INTER UNIVERSITY CHAMPIONSHIP :

It is held every year at different venues (University) In
this championship all University teams of basketball take
part.

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FAMOUS PERSONNALITIES
1. Sarbjeet Singh
2. Gurdyal Singh
3. Nishant kumar
4. Surendra Kataria
5. Vijay Raghavan
6. Radhey Shyam
7. Manmohan Singh
8. Kuushiram
9. Parmendra Singh
10. S S Chana
11. Suman Sharma

1. Sarbjeet Singh : He was an outstanding basketball

player of india. He got Arjun Award in 1968.
2. Ajmer Singh : Ajmeer Singh played for india in the
international competition more than hundred
times.
3. Suman sharma : Suman sharma was a very famous
player of india. She was awarded the Arjun Award
in 1983.
4. Nishant kumar : He belongs to Bihar. He represented
Indian basketball team several times in interna-
tional and National Competition.

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 5. Khushiram He has won the men’s National basketball

championship several times. He is the most successful

and outstanding player of basketball . He represented
India several times in tournaments of National and
International level. He was given Arjuna Award in
1967.:

SPORTS AWARD
1. ARJUNA AWARDS
1. 1961 Sarbjeet Singh
2. 1968 Gurdyal Singh
3. 1967 Khushi Ram
4. 1969 Hari Dutt
5. 1970 Abbas Moontasir
6. 1971 Manmohan Singh
7. 1973 Surendra kumar kataria
8. 1974 Anil kumar punj
9. 1975 Hanuman Singh
10. 1979-80 Om Prakash
11. 1983 Raddhey shyam , suman sharma
12. 2000 Sahab Singh chena

2. DHYAN CHAND AWARD

1. 2000 Ram kumar

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