SAI KHELO TEST Physical fitness refers to a general stale of health and well-being and more specifically an individual's ability of participating in specific physical tasks, which require high level of effort. It is achieved through correct nutrition, moderate-vigorous physical exercise and activity and sufficient rest. SAI (Sports Authority of India) Khelo India Fitness Test measures the ability and physical fitness of the children of age group 5-8 years and age group 9-18+ years. Age Group: 5-8 Years/ Classes 1 to 3 Designed for Classes 1-3, this test calls for the children to acquire Fundamental Movement Skills (FMS), which provide the base for many physical activities including dancing, running and playing games. In most sports, Locomotor, Manipulative and Body Management abilities are of key importance and lead to success. Following are the abilities of children in Classes 1-3 which need to be measured and tracked These are important for controlling the body in various situations + Body Composition (BMI) * Coordination (Piate Tapping) + Balance (Flamingo Balance) Age Group: 9-18+ Years/ Classes 4 to 12 Students of Classes 4-12 are required to have an overall physical fitness. The following components are to be considered in Physical Health and Fitness Profile. + Body Composition (BMI) + Strength (@) Abdominal (Partial Cur-up) (b) Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls) + Flexibility (Sit and Reach Test) + Cardiovascular Endurance (600 Meter Run/Walk) + Speed (50 mt. Dash) Test Description The following are the Khelo India Fitness Tests which can be done in school Body Composition (BMI) Body Composition is tested by the BMI. It refers primarily to the distribution of muscle and fat in the body. Body size such as height, lengths and girths are also grouped under this category Body Mass index or BMI can be calculated by dividing the weight of a person (in kilograms) by the square of their height (in meters)Higher BMI indicates higher fat content in a body, Thus BMI = W/H? where, W = body weight in kilograms and H = height in meters Equipment Required + Flat and clean surface + Weighing Machine + Sladiometer/Measuring Tape pasted on a wall Procedure Measuring Height Accurately + Remove obstacles like the participant's shoes and hair ornaments that can interfere with the measurement. | + Take the height measurement against a flat surface such as a wall with no molding. | + Have the participant stand with their feet flat, together and back against the wall. Check to see that their legs are straight, arms are at sides and shoulders are level | + Make the participant look straight ahead and ensure that the line of sight is parallel with the floor. | + Take the measurement while the participant stands with head, shoulders, buttocks, and heels touching the flat surface (wall). Depending on the overall body shape of the participant, all points may not touch the wall + 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 + Make sure the measurer's eyes are at the same level as the headpiece + Lightly mark where the bottom of the headpiece meets the wall + Then, using a metal tape, measure from the base on the floor to the marked measurement on the wall to get the correct height measurement + Accurately record the height to the nearest 0.1 centimeter. Measuring Height Measuring Weight Accurately + Use a digital scale. Place the scale on fitm flooring such as tile or wood rather than carpet + Ask the participant to remove any bulky clothing, their shoes and any heavy object that they might be carrying. + Have the participant stand with both feet in the center of the scale + Record the weight to the nearest decimal fraction e.g. 30.6 kilograms. 4 éPlate Tapping Test (Class 1 to 3) It measures the speed and the coordination of limb movement of children. Equipment Required + Table (adjustable height) + 2yellow discs (20 cm diameter) + Rectangle (30 x 20 cm) + Stopwatch Procedure + The table height should be adjusted so that the subject is standing comfortably in front of the discs. The two yellow discs are placed with their centers 60 om apart on the table. The rectangle is placed between both discos, + The non-preferred hand is placed on the rectangle. The subject moves the preferred hand back and forth between the discs over the hand in the middle as quickly as possible. Plate Tapping Test + This action is repeated for 25 full cycles (50 taps). Scoring + The time taken to complete 25 cycles is recorded. Administrative Suggestions + Participants should be encouraged to stand in a balanced posture with their feet apart to match the shoulder width. + tithe participant can maintain a constant pace, results are usually better Flamingo Balance Test (Class 1 to 3) It measures a person’s ability to-balance successfully on a single leg, This test assesses the strength of the leg, pelvic and trunk muscle as well as static balance. Equipment Required * Non- slippery even surface + Stopwatch +. Can be done on just standing on beam. Procedure + Stand on a beam and maintain balance by holding the instructor's hand (if required). + While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close to the buttocks. + Start the watch as the instructor lets go of the participant/subject. + Pause the stopwatch each time the subject loses balance. + Resume over, again timing until they lose balance. Count the number of falls in 60 seconds of balancing«i there are more than 15 falls in the first 30 seconds, the test is terminated Flamingo Balance Test + The total number of falls or loss of balance in 60 seconds of balancing is recorded. + |f there are more than 15 falls in the first 30 seconds, the test in terminated. ative Suggestion + Participants should be encouraged to focus their eyes on a stationary object straight ahead Abdominal: Partial Curl Up (30 seconds) (Class 4 to 12) It measures abdominal muscular strength and endurance of the abdominals and hip- Flexors important in back support and core stability. Required + Flat clean cushioned surface with two parallel strips (6 inches apart) * Stopwatch + Recording sheets + Pen + The participant lies on a cushioned, flat, clean surface with their knees flexed at _ 90 degrees, with hands straight on the sides (palms facing downwards) closer to the ground, parallel to the body + The participant raises the trunk in a smooth motion, keeping the arms in position, 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 Partial Curt Up touch the floorScoring + Record the maximum number of curl ups in a certain time period of 30 seconds. Administrative Suggestions * Participants should be encouraged to keep normal breathing rate. + Results are usually better if the participant can maintain constant pace during the activity. Muscular Endurance : Push Ups (Boys)/Modified Push Ups (Girls) + It measures upper body strength endurance and trunk stability. Equipment Required + Flat clean cushioned surface or Gym mat Procedure Have the participant lie on a mat/cushioned surface with their body and legs ina straight, feet slightly apart, their arms at shoulder width apart, extended and at a right angle to the body. Only their hands and toes should touch the floor. Keeping the back and knees straight, the participant lowers the body to a predetermined point, to touch some other object or until there is a 90-degree angle at the eloows, then returns back to the starting position with the arms extended. This action is repeated and the test continues until exhaustion or until they can do no more in rhythm or have reached the target number of push-ups. For Girls Push-up technique is with their knees touching the ground instead of toes. i TY Push Ups (Boys) Push Ups (Girls) Scoring + Record the number of correctly completed push ups. Administrative Suggestions + Participants should be encouraged to keep the back straight « Results are usually better if the participant can maintain constant pace during the activity. Flexibility : Sit and Reach : It measures the flexibility of the lower back and hamstring muscles, A good level of flexibility of the hamstrings and lower back is advocated as it plays a key role in health related fitness.Equipment Required + Sit and Reach boxwith dimensions 12"x 12" (sides), 12x 10" (front and back), 12"x 21" (tap) * Inscribe the top panel with cm/mm gradations. + Itis crucial that the vertical plane against which the participant's feet will be places is exactly at the 23 cm mark. + Fiat clean cushioned surface or gym mat ‘ocedure + This test involves sitting on the floor with legs stretched out straight ahead. Participants should remove their shoes. The soles of the feet are placed flat against the Sit and Reach box. Both knees should be locked and presse¢ flat to the floor - the taster may assist by holding them down + With the palms facing downwards and the hands on top of each other, the subject reaches ‘Shand Reach forward along the measuring line as far as possible. + Ensure that the hands remain at the same level, not one reaching further forward than the other. After scme practice reaches, the subject reaches out and hoids that position for one-two seconds while the distance is recorded. Make sure there are no jerky movements. ring + The score is recorded (cifference between initial position and final position), in cm and mm, as the distance reached by the hand. Administrative Suggestions + Proper warm-up and stalic stretching of the lower back and posterior thighs is integral. + Apartner piacing his/her hands lightly across knees can prevent the flexing of knees. + Keep the hands over each other (fish pose). Besides, in order to prevent the test apparatus from slicing away from the participants during the test, it should be placed against a wall or a similar immovable object. + The test trial is repeated if (i) The hands reach out unevenly or (i) The knees are flexed at the time of doing the test. Cardiovascular Endurance: 600 Mtr Run/Walk ht measures cardiovascular fitness or cardiovascular endurance. 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 playground with a marking of starting and finish tine.Procedure * Participants are instructed to run 600 mis. as fast as possible. + The participants begin on signal ‘Ready, Start’, As they cross the finish line, elapsed time should be announced to them. * Walking is permitted but the objective is to cover the distance in the shortest possible time. Scoring * Time taken for completion (Run or walk) in min, sec, mm. Administrative Suggestions * Participants should be encouraged to practice running with emphasis placed on the concept of pace. * Results are usually better if the participant can maintain constant pace during most of the run and perhaps use a strong closing effort. 50 Mtr Dash (Standing Start) |t measures acceleration and speed. Equipment Required + Measuring tape or marked track + Stopwatch + Cone markers * Flat and clear surface of at least 60 meters Procedure * Participants should be instructed to do a thorough warm up, including some practice starts and acceleration. * 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). * The test administrator should provide hints for maximising speed (such as keeping low, Oriving hard with the arms and legs) and encourage to continue running hard through the finish line. Administrative Suggestions * Participants should be encouraged to practice running with emphasis placed on the concept of pace * Results are usually bette ifthe participant can maintain constant pace during most of the run and perhaps use a strong closing effort Do's and Dont's Preparing for Assessments To participate in Physical Fitness Assessments, some 900d preparation can go a long way. 1. Ils recommended that the assessments are done twice a year (tor Term | and Term Hl in each academic year), The minimum gap between tests should be 4 months.Before Find out what is required. Most fitness tests will require a combination of evaluations to assess speed, endurance/stamina, strength, flexibility, and body composition Read about these tests and plan for the same Determine the current abilities Pretend you are taking their test today and pertorm each exercise. Note how close they came to the goal and how much further they need to go Calculate the time you have to prepare. You need adequate time to prepare for the test Participants must pace themselves, Maintaining a constant tempo is crucial for completing long and repetitive exercises, like Curl-ups, Push-ups and 600 mt run/walk. If you work too fast at the beginning of the exercise, you may become fatigued quickly. It is more effective to maintain a steady pace throughout. Participants should be encouraged to practice for few weeks with emphasis placed on the concept of pace. Results are usually better if the participant can maintain consistency in performance during this practice period aTest Get Appropriate Clothing 1 2 3 Participant to wear comfortable clothes with sports shoes. (a) In case shoes are not available, he/she can run bare-feet. He/she needs to take Precaution so that the foot doesn't get hurt with pointed objects in the playingfields (b) Avoid leather shoes. Get clothes that are comfortable to wear and run or bend (e.g. T-shirt and comfortable fitting trousers/half pants) Wearing socks that will keep the feet dry. Safety Measures 1 2 3 4 Medical Ht you plan to do for a group of people, decide Date/Time when you want to do the test Ensure that the play field is flat and clear from stones/pointed objects that may injure children. Ensure that the equipment required tor the tests are available at the place where you want to do the tests. Have a First Aid Box No participant with known medical problems are allowed to take part in the test Test Body Composition (BMI) Coordination (Plate Tapping Test) Balance (Flamingo Balance Test) Flexiilty (Sit and Reach Test) Strength-Core (Partial Cur-up) Resource Req: ‘test administrator, 1 recorder 1 test administrator, 1 recorder Vest administrator, 1 recorder ‘test administrator, 1 recorder ‘test administrator, 1 recorder Muscular Endurance (Push Ups for Boys, Modilied Push Ups for Girls) 1 test administrator, 1 recorder Cardiovascular Endurance (600 Mtr, Run/Walk) ‘Speed (50 Mtr Dash) ‘Additional 1 person at stan, 1 person for each lane at finssh 1 person al stat, 1 person for each lane at finish Volunteers: 1 per 20 participants, if you are doing for a larger groupList of Equipment Test Body Composition (BMI) Strength Abdominal (Partial Cur-up) ular Endurance (Push Ups tor Modiilied Push Ups for Gitls) Flexibility (Sit and Reach Test) Cardiovascular Endurance (600 mur RunWalk) Speed (50 mir. Dash) Coordination (Plate Tapping) Balance (Flamingo Balance Test) Test Conduct Procedure Equipment Height Measuring Tape, Weight Machine, Even and non-slippery hard surface Stopwatch, Gym/Yoga Mal, Marking Tape (for 6 inches parallel strips) GymvYoga Mat Sit and Reach Box (dimensions: 12" x 12" (sides) 12” 10" (front and back) 12” x 12" (top). Inscribe the top panel with centimeter/mm gradations), Gym/Youa Mat 200 of 400 mir, with 1.22 mt (minimum 1 mt) width track marking of starting and finish line, Stopwatch (1 per lane) Stopwatch (1 per lane), cone markers, Marked track of at least 60 meters with 1.22 mt (minimum 1 mt) lane with starting and finish line Table (adjustable heigh’), 2 yellow discs (20 om diameter), Rectangle (30%20 cm), Stopwatch Stopwatch, beam locally procured of a standard brick shape and height 1. Briefing to the participants: a. Instruct for warm-up to avoid injury b. Test Demonstration: Provide demonstration of test procedure. 2. Steps: a. Arrange the participants in the desired groups. b. Tester reaches to the desired station. c. Equipment to be placed at the station.