\u2192\u00a0 Scoring: The total time taken to run 600 m is recorded.<\/p>\n
Sit and Reach:
\n\u2192\u00a0 Aim: To specifically measure the flexibility of the lower back and hamstring muscles.
\n\u2192\u00a0 Equipments Required: Sit and reach box (or alternatively a ruler can be used and held between the feet).<\/p>\n
Procedure:<\/p>\n
- \n
- Sit on the floor with legs stretched out straight ahead.<\/li>\n
- Feet (shoes off) are placed with the soles flat against the box, shoulder-width apart.<\/li>\n
- Both knees are held flat against the floor by the tester, if required.<\/li>\n
- With hands on top of each other and palms facing down, the participant reaches forward along the measuring line as far as possible.<\/li>\n
- After three practice reaches, the fourth reach is held for at least two seconds, while the distance is recorded.<\/li>\n
- Make sure that there are no jerky movements and that the fingertips should remain at the same level.<\/li>\n<\/ul>\n
\u2192 Scoring: The score is recorded to the nearest centimetre or half inch as the distance reached by the fingertips of both hands.<\/p>\n
Partial Curl Up:
\n\u2192 Aim: To measure abdominal strength and endurance.
\n\u2192 Equipments Required: A flat, clean, cushioned surface, some recording sheets.<\/p>\nProcedure:<\/p>\n
- \n
- Lie on back with the knees flexed and the feet 12 inches (25 cm) from the hips.<\/li>\n
- Feet cannot be held or rest against an object.<\/li>\n
- The arms are extended and are resting on the thighs.<\/li>\n
- The head is in a neutral position.<\/li>\n
- The student raises the trunk in smooth motion, until his shoulders come off the mat two inches, then back down again.<\/li>\n
- The correct curl-up is performed to a pace of one complete curl-up every three seconds (1.5 seconds up and 1.5 seconds down, with no hesitation).<\/li>\n
- There is no pause in the up or down position.<\/li>\n
- The curl-ups should be continuous, with the abdominal muscles engaged throughout the assessment. The movement is slow and controlled.<\/li>\n<\/ul>\n
Scoring: Record the total number of correctly performed curl-ups within the time limit.<\/p>\n
Push Ups (Boys):
\n\u2192\u00a0 Aim: To measure upper body strength and endurance.
\n\u2192\u00a0 Equipments Required: A floor mat, a stopwatch<\/p>\nProcedure:
\n\u2192\u00a0 Keep the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, and arms at shoulder width apart extended at right angle to the body.
\n\u2192\u00a0 Keeping the back and knees straight, lower the body to a predetermined point, to touch some other object, or until there is a 90-degree angle at the elbows, then return back to the starting position with the arms extended.
\n\u2192\u00a0 This action should be repeated, as test continues until exhaustion, or until they can do no more in rhythm or have reached the target number of push-ups.<\/p>\nScoring: Record the number of correctly completed push\u00acups.<\/p>\n
Modified Push Ups (Girls):<\/p>\n
\u2192\u00a0 Aim: To measure upper body strength endurance, and trunk stability.
\n\u2192\u00a0 Equipments Required: A floor mat.<\/p>\nProcedure:<\/p>\n
- \n
- The push-up begins in a kneeling position, with the hands and knees touching the ground.<\/li>\n
- The knees are slightly apart, the arms are shoulder width apart and extended at right angle to the body.<\/li>\n
- The student lowers the body until there is a 90\u00b0 angle at the allows and then returns to the starting position with the arms extended.<\/li>\n
- This action is repeated until exhaustion or until the time limit is reached.<\/li>\n<\/ul>\n
Scoring: Record the total number of correctly completed push-ups.<\/p>\n
- \n
- Standing Broad Jump<\/li>\n
- \u00a0Aim: To measure the explosive power of the legs.<\/li>\n
- \u00a0Equipments Required: Measuring tape, a long jump mat.<\/li>\n<\/ul>\n
Procedure:<\/p>\n
- \n
- Stand behind a line marked on the ground with feet slightly apart.<\/li>\n
- The student swings the arms and bend the knees to take a jump.<\/li>\n
- Attempt to jump as far as possible, landing should be on both feet without falling backwards. Three trials are given.<\/li>\n<\/ul>\n
Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, i.e. the best of three attempts.<\/p>\n
\u2192\u00a0 Agility-4 x 10 M Shuttle Run<\/p>\n
\u2192\u00a0 Aim: To measure speed, body control and the ability to change direction (agility).<\/p>\n
\u2192\u00a0 Equipments Required: Two wooden blocks for each runner (each block should measure 10x5x5 cm), marker cones or marking tape, measurement tape, stopwatch, flat non-slip surface, with two lines 10 meters apart.<\/p>\n
\u2192\u00a0 Procedure:<\/p>\n
- \n
- Mark two lines 10 meters apart using marking tape or cones.<\/li>\n
- The two blocks are placed on the line opposite the line we are going to start at.<\/li>\n
- On the signal “ready”, place your front foot behind the starting line.<\/li>\n
- On the signal, “go!” sprint to the opposite line, pick up a block of wood, run back and place it on or beyond the starting line.<\/li>\n
- Then turning without a rest, run back to retrieve the second block and carry it back across the finish line.<\/li>\n<\/ul>\n
Perform this cycle for the remaining blocks too.<\/p>\n
\u2192\u00a0 Scoring: Record the time to complete the test in seconds to the nearest one decimal place. The score is the better of the two times recorded. A trial is void if a block is dropped or thrown.<\/p>\n
\u2192\u00a0 Meaning of Cardiovascular Fitness: Cardiovascular fitness can be defined as the capacity of the cardiovascular system (heart, lungs and vessels) to supply oxygenated blood to the working muscles and the muscles to use the oxygen delivered by the blood supply as a source of energy for movement. In other words, the definition of cardiovascular fitness is how well and efficiently the blood circulates through the body.<\/p>\n
\u2192\u00a0 Elements involved in cardiovascular endurance include heart, lungs, and major blood vessels in the capillary system, and the oxygen nutrient carrying capacity of oxygen.<\/p>\n
\u2192\u00a0 Harvard Step Test: Harvard Step Test is a cardiovascular fitness test. It is also called aerobic fitness test. It was developed by Brouha and others in 1943. It is used to measure the cardiovascular fitness or aerobic fitness by checking the recovery rate.<\/p>\n
\u2192\u00a0 Equipments Required: A gym bench or box of 20 inches high for men and 16 inches for women, a stopwatch and cadence tape.
\n\u2192\u00a0 Procedure:<\/p>\n- \n
- The athlete stands in front of the bench or box.<\/li>\n
- \u00a0On the command ‘Go’, the athlete steps up and down on the bench or box at a rate of 30 steps per minute (one second up one second down) for 5 minutes (150 steps).<\/li>\n
- Stopwatch is also started simultaneously at the start of the stepping.<\/li>\n
- Then, the athlete sits down immediately after completion of the test i.e. after 5 minutes.<\/li>\n
- The total number of heart beats are counted between 1 to 1.5 minutes after completion of the last step.<\/li>\n
- The heart beats are counted for 30 seconds period. Again the heart beats are noted for 30 seconds after the finishing of the test.<\/li>\n
- After that third time the heart beats are noted after 3 minutes of completion of the test for 30 seconds period.<\/li>\n
- The same foot must start the step up each time, and an erect posture must be assumed on the bench.’<\/li>\n<\/ul>\n
Calculation of the Score: The athlete’s fitness index score is calculated with the help of following formula:
\n\u2192\u00a0 Fitness index score (long-term)
\n\\(=\\frac{(100 \\times \\text { test duration in seconds })}{(2 \\times \\text { sum of heart beats in recovery periods })}\\)
\n\u2192\u00a0 Fitness index score (short-term)
\n\\(=\\frac{(100 \\times \\text { test duration in seconds })}{(5.5 \\times \\text { pulse count between } 1 \\text { to } 1.5 \\text { minutes after exercise })}\\)<\/p>\n\u2192\u00a0 Rock Port one Mile Test: It is a cardio respiratory test used to determine V02max. V02 is the maximum capacity of a person’s body to move and use oxygen during exercise. VO2<\/sub> is also called aerobic capacity. The higher the number, the more aerobically fit a person is.<\/p>\n
\u2192\u00a0 Equipments Required:<\/p>\n
- \n
- 400 metre track or quarter mile track.<\/li>\n
- Stopwatch.<\/li>\n
- Weighing scales.<\/li>\n
- Assistant.<\/li>\n
- Heart Rate Monitor.<\/li>\n<\/ul>\n
\u2192\u00a0 Administration and Procedure of Test:<\/p>\n
- \n
- Choose a windless day to conduct the test.<\/li>\n
- Record your weight in pounds (lbs).<\/li>\n
- Walk one mile (1609 m) as fast as possible.<\/li>\n
- Record the time to complete the one mile walk.<\/li>\n
- Immediately on finishing the walk, record your heart rate (beats per minute).<\/li>\n
- Determine your maximum cardio respiratory ability (VO2<\/sub>) from the calculation given below:<\/li>\n<\/ul>\n
\u2192\u00a0 Calculation Procedure: The formula used to calculate VO2<\/sub> (max) is:
\n132.853 – (0.0769 x Weight) – (0.3877 x Age)
\n+ (6.315 x Gender)
\n– (3.2649 x Time) – (0.1565 x Heart rate)<\/p>\nwhere:<\/p>\n
- \n
- weight is in pounds (lbs)<\/li>\n
- gender: Male = 1 and Female = 0<\/li>\n
- time is expressed in minutes and seconds.<\/li>\n
- heart rate is in beats\/minute.<\/li>\n
- age in years.<\/li>\n<\/ul>\n
\u2192\u00a0 Rikli and Jones-Senior Citizen Fitness Test: Dr Roberta Rikli and Dr Jessie Jones developed various simple and easy-to-use fitness tests for senior citizens in 2001. They are easy to understand and effective to measure aerobic fitness, strength and flexibility using minimal and inexpensive equipments.<\/p>\n
\u2192 Rikli and Jones fitness test includes the following items:<\/p>\n
- \n
- Chair Stand Test for lower body strength.<\/li>\n
- Arm Curl Test for upper body strength.<\/li>\n
- Chair Sit and Reach Test for lower body flexibility.<\/li>\n
- Back Scratch Test for upper body flexibility.<\/li>\n
- Eight Foot up and Go Test for agility.<\/li>\n
- Six Minute Walk Test for Aerobic Endurance.<\/li>\n<\/ul>\n
\u2192\u00a0 Chair Stand Test: The chair stand test is similar to a squat test to measure leg strength.<\/p>\n
\u2192\u00a0 Aim: This test assesses leg strength and endurance of senior citizen.<\/p>\n
\u2192\u00a0 Equipments Required: A straight back or folding chair without arm rests (seat of at least 44 cm high), stopwatch.<\/p>\n
Procedure:<\/p>\n
- \n
- Place the chair against a wall, or otherwise stabilise it for safety.<\/li>\n
- Sit in the middle of the seat, with feet shoulder width apart, flat on the floor. The arms are to be crossed at the wrists and held close to the chest.<\/li>\n
- From the sitting position, stand up completely then completely sit down, and repeat this for 30 seconds.<\/li>\n
- Count the total number of complete chair stands (up and down equals one stand).<\/li>\n
- On completing a full stand from the sitting position when the time is elapsed, the final stand is counted in the total.<\/li>\n
- Scoring: The score is the number of completed chair stands in 30 seconds.<\/li>\n<\/ul>\n
\u2192\u00a0 Arm Curl Test<\/p>\n
\u2192\u00a0 Aim: This test measures upper body strength and endurance.<\/p>\n
\u2192\u00a0 Equipments Required: A 5 pound weight for women 8 pound weight for men, a chair without armrests, stopwatch.<\/p>\n
Procedure: The aim of this test is to do as many arm curls as possible in 30 seconds. This test is conducted on the dominant arm side (or stronger side).<\/p>\n
- \n
- Sit on the chair, holding the weight in the hand using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside the chair.
\n![\"Class](\"https:\/\/i0.wp.com\/mcqquestions.guru\/wp-content\/uploads\/2021\/12\/Class-12-Physical-Education-Notes-Unit-6-Test-and-Measurement-in-Sports-1.png?resize=193%2C283&ssl=1\")
<\/li>\n - Brace the upper arm against the body so that only the lower arm is moving (tester may assist to hold the upper arm steady).<\/li>\n
- Curl the arm up through a full range of motion, gradually turning the palm up.<\/li>\n
- Then the arm is lowered through the full range of motion, gradually returning to the starting position.<\/li>\n
- The arm must be fully bent and then fully straightened at the elbow.<\/li>\n
- Repeat this action as many times as possible within 30 seconds.<\/li>\n<\/ul>\n
Scoring: The score is the total number of controlled arm curls performed in 30 seconds.<\/p>\n
- \n
- Chair Sit and Reach Test:
\n![\"Class](\"https:\/\/i2.wp.com\/mcqquestions.guru\/wp-content\/uploads\/2021\/12\/Class-12-Physical-Education-Notes-Unit-6-Test-and-Measurement-in-Sports-2.png?resize=248%2C182&ssl=1\")
<\/li>\n - Aim: This test measures lower body flexibility.<\/li>\n
- Equipments Required: Ruler, straight back or folding chair (about 44 cm high).<\/li>\n<\/ul>\n
Procedure:
\n\u2192\u00a0 Sit on the edge a chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90\u00b0.
\n\u2192\u00a0 Place one hand on top of the other with tips of the middle fingers at same level. Inhale, and then as while exhaling, reach forward toward the toes by bending $t the hip.
\n\u2192\u00a0 Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain.
\n\u2192\u00a0Keep the knee straight, and hold the reach for 2 seconds. The distance is measured between the tip of the fingertips and the toes. If the fingertips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, measure by how much (a positive score).
\n\u2192\u00a0 Perform two trials.<\/p>\nScoring: The score is recorded to the nearest 1 \/2 inch or 1 cm as the distance reached, either a negative or positive score.Back Scratch Test The Back Scratch Test, or simply the Scratch Test, measures how close the hands can be brought together behind the back.<\/p>\n
\u2192\u00a0 Back Scratch Test: The Back Scratch Test, or simply the Scratch Test, measures how close the hands can be brought together behind the back.<\/p>\n
\u2192 Objective: The back scratch test provides an indication of the participant’s upper body and shoulder flexibility.<\/p>\n
![\"Class](\"https:\/\/i1.wp.com\/mcqquestions.guru\/wp-content\/uploads\/2021\/12\/Class-12-Physical-Education-Notes-Unit-6-Test-and-Measurement-in-Sports-3-1.png?resize=144%2C226&ssl=1\")
<\/p>\n\u2192 Equipment Required: A ruler or measuring tape.<\/p>\n
Procedure:<\/p>\n
- \n
- This test is done in the standing, position. Place one hand over the same shoulder with the palm touching the back and reach down the back.<\/li>\n
- Place the other hand up the back from the waist with the palm facing outwards. Reach up the back.<\/li>\n
- Point the middle fingers of each of hand towards each other. Try and touch the fingers of each hand in the middle of the back.<\/li>\n
- Do not bounce the arms towards each other.<\/li>\n
- Do grasp the fingers and pull the hands together.<\/li>\n
- Try two warm ups with the arms in opposite positions to determine the preferred side for reaching over the shoulder.<\/li>\n<\/ul>\n
\u2192 Measurement: Use the measuring tape or ruler to measure the distance between the middle fingers. If the fingers do not overlap the score has a negative value. If the fingers overlap the score has a positive value.<\/p>\n
\u2192 Scoring: Record the best score out of the trials to the nearest centimetres or 1\/2 inch.<\/p>\n
\u2192 Eight Foot Up and Co Test: The ‘Eight Foot Up and Go’ is a coordination and agility test for the elderly.
\n![\"Class](\"https:\/\/i0.wp.com\/mcqquestions.guru\/wp-content\/uploads\/2021\/12\/Class-12-Physical-Education-Notes-Unit-6-Test-and-Measurement-in-Sports-4-1.png?resize=308%2C257&ssl=1\")
<\/p>\n\u2192 Aim: This test helps to evaluate the speed, agility, and balance of a person while moving.<\/p>\n
\u2192 Equipment Required: A chair with a straight back which should be kept along the wall to stop the chair sliding backward, a conical marker placed so the rear of the marker is 2.44 metres (8 feet) from the front of the chair, a stopwatch.<\/p>\n
Procedure:<\/p>\n
- \n
- Sit in the middle of the chair with hands-on thighs. One foot can be placed slightly in front of the other but both must be flat on the floor.<\/li>\n
- Lean slightly forward. On the instruction to begin, stand up as quickly as possible.<\/li>\n
- Walk around the marker, return to the chair and sit down.<\/li>\n<\/ul>\n
\u2192 Measurement: On the instruction to begin, start the stopwatch. Stop the timing when the participant returns to the chair and sits down. Two trials are given per participant.<\/p>\n
\u2192 Scoring: The best trial is recorded to the nearest 1\/1 Oth second.<\/p>\n
\u2192 Six Minute Walk Test:<\/p>\n
\u2192 Aim: This test measures the aerobic endurance of senior citizens.<\/p>\n
![\"Class](\"https:\/\/i0.wp.com\/mcqquestions.guru\/wp-content\/uploads\/2021\/12\/Class-12-Physical-Education-Notes-Unit-6-Test-and-Measurement-in-Sports-5.png?resize=329%2C207&ssl=1\")
<\/p>\n\u2192 Equipment Required: Measuring tape to mark out the track distances, stopwatch, chairs positioned for resting.<\/p>\n
Procedure:<\/p>\n
- \n
- The walking course is laid out in a 50-yard rectangular area (dimensions 45 x 5 yards), with cones placed at regular intervals to indicate distance walked.<\/li>\n
- The aim of this test is to walk as quickly as possible for six minutes to cover as much ground as possible.’<\/li>\n
- The individuals set their own pace, and are able to stop for a rest if they desire.<\/li>\n<\/ul>\n
Scoring: The total distance covered in six minutes is recorded to the nearest metre.<\/p>\n
Class 12 Physical Education Notes<\/a><\/h4>\n","protected":false},"excerpt":{"rendered":"
Physical Education Class 12 Notes Unit 6 Test and Measurement in Sports \u2192 Motor Fitness Test: A motor fitness test consist of a series of exercise that help evaluate a students health and physical status during his\/her particular sport or any other physical activity.This test has the following items: \u2192\u00a0 50 M Standing Start \u2192\u00a0 …<\/p>\n
- Chair Sit and Reach Test:
- Sit on the chair, holding the weight in the hand using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside the chair.