SAI KHELO INDIA

FITNESS TEST
SAI Khelo India Fitness Test Battery has been designed check the fundamental (important) Motor Fitness
to
componentsfor school going students. This test battery has many test items which helps evaluate the fundamental
to
componentsof Motor Physical Fitness. This test is made for two age groups.
(A) Age group 5 to 8 years (1st to 3rd class students): It consists of three test items
(DBMI test for body composition,
(il) Flamingo Test for Balance
(iiDPlate Tapping Test for Speed and Limb Agility / Coordinative ability.
(B) Age group 9 to 18 years (4th to 12th class students): It consists of six test items
(0 BMI test for Body Composition,
(it) 50 meters Sprint for Speed and Acceleration
(iiD600 meters Run or Walk for Cardio-vascularEndurance
(iv) Sit and Reach Test for Flexibility of Lower Back
(v) Abdominal Partial Curl- up Test for AbdominalStrength
(vo Push-ups (Boys) / Modified Push-ups (Girls) for Upper Body Strength
(i) BODYMASS INDEX TEST (BMI) : (FOR AND SENIOR(5 TO 18 YEARS) AGE GROUP)
BMI stands for Body Mass Index. This fitness testing is used to measure body composition on the basis of weight
and height. This formula and index was formulated by Belgian mathematician and statistician Adolphe Quetelet- BMI
helpsa person to know whether he is underweight, normal or overweight. By knowing the body type, accordingly
diet and workout can be set to gain or to reduce weight.
Purpose : To measure Body Composition
Objective : To measure the Height and Weight and evaluate the Body Compositionand General Health of the
individual after computing. HEIGHT MEASUREMENT
Infrastructure/Equipment Required: Flat, Clean surface, Weighing Machine,
Stadiometer/MeasuringTape pasted on a wall.
Test Administration :
(i) Remove the participant's shoes, bulky clothing, and hair ornaments, and unbraid
hair that interferes with the measurement.
(ii) Height Measurement : Take the height measurementon flooring against a
flat surface such as a wall with no molding. Have the participant stand with feet flat,
t0gether,and back against the wall, Make sure legs are straight, arms are at sides, and
ShOuldersare level. Make sure the participant is looking straight ahead and that the line
Ofsight is parallel with the floor. Take the measurement while the participant stands with
head, shoulders, buttocks, and heels touching the flat surface (wall). Use a metal tape
to measure from the base on the floor to the marked measurement on the wall to get the
height measurement. Accurately record the height to the nearest 0. I centimeter.
 weight WEIGHT
Weighing scale to measure the
Measuring Weight : Use a Digital are spring loaded). Place the
scales that participant
of the participant. (Avoid using bathroom than carpet. Have the
rather
scale on firm flooring (such as tile or wood) Have the participant stand with
remove shoes and clothing, such as sweaters. decimal fraction
the weight to the nearest
both feet in the center of the scale. Record
(for example, 28.1 kålograms). considered in metres
(iv) Computing the Height and • Here, height is
kilograms and grams.
and centimetres: weight is considered in dividing
calculated by taking person's weight (in kg and gm) and
(v) BMI can be
Weight + (Height x Height)
it by height (mt and cm) square, i.e., BMI = height will be
the square of
Example : For instance, if your height is 1.82 m, 3.31 = 21.3.
then your BMI = 70.5
(1.82 x 1.82) 3.3124. If your weight is 70.5 kg
overweightis the person. This is just a guideto
Evaluationof Test : Higher the figure, the more towards obesity.
step
overweight content in the body. This test can be a preventive
Scoring : Use table to determine your BMI rating.
Men Women
Category
Underweight Range Less than 20 Less than 19
Healthy Range 20 to 25 19 to 24
Overweight Range 26 to 30 25 to 30
Obese Range More than 30 More than 30

(ID PLATE TAPPINGTEST (FOR 5 -8 YEARS AGE GROUP)

Purpose : Plate Tapping Test helps to measure the Speed and Coordination/ Agility of Limb Move
Objective : To do the tapping over the plate as fast as possible. PLATE TAPPING TEST
Infrastructure/Equipment Required: Table (adjustable height),
2 yellow discs (20cm diameter), rectangle (30 x 20 cm), stopwatch
Test Administration :
(i) If possible, the table height should be adjusted so that the subject
is standing comfortably in front of the discs.
(ii) The two yellow discs are placed with their centers
60 cm apart on the table. The rectangle is placed equidistant between
both discs. The non-preferred hand is placed on the rectangle.
(iii) The subject moves the preferred hand back and
forth between
the discs over the hand in the middle as quickly as possible.
(iv) This action is repeated for 25 full cycles (50
taps).
AdministrativeSuggestion:Participantsshouldbe
encouragedto
participant can maintain stand in a balanced posture' feet
shoulder width. Results are usually better if the
Scoring: The time taken to complete 25 cycles constant pace during most Ofthe
is recorded,
Evaluation : Evaluationcan be compared.
Teacher can also
create own norms
for evaluation.
Excellent Good
Boys (Tapping Timing in sec.) 15 Average
20 Fair Poor
Girls (Tapping Timing in sec.) 25 40
15 20 30 35 40
25
30 35

U
Physical Education practical MOO
(Ill) FLAMINGOTEST (FOR 5 -8 YEARS AGE GROUP)
Purpose : To check the Balance and Strength ability of the individual on the single leg.
Objective : To balance on a given box/block/brick in given time on one leg.
Infrastructure/Equipmcnt Required: Non slippery even surface, Stopwatch,
can be done on just standing on beam.
Test Administration .
(i) Stand on the beam. Keep balance by holding the instructor's hand (if required
to start).
(iÖ 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.
(iiÖ Start the watch as the instructor lets go of the participant/subject.
(iv) Pause the stopwatch each time the subject loses balance (either by falling off
the beam or letting goes of the foot being held). '
(v) Resume over, again timing until they lose balance. Count the number of falls
in 60 seconds of balancing. If there are more than 15 falls in the first 30 seconds, the -a ..
test is terminated.
Administrative Suggestion: Participants should be encouraged to eyes focused
on stationary object straight ahead.
Scoring: The total number of falls or loss of balance in 60 secondsof balancing is recorded. If there are more
like this
than 15 falls in the first 30 seconds, the test is terminated. Teacher can also create own norms for evaluation
Excellent Good Average Fair Poor Bad
Boys Falls in 60 seconds (No) ' No fall Ito 2 falls 3 to 5 falls 6 to 9 falls 10 to 12 falls 13 above
Girls Falls in 60 seconds (No) No fall 1 to 2 falls 3 to 5 falls 6 to 9 falls 10 to 12 falls 13 above

(W) 50 M SPRINT TEST (STANDINGSTART) (FOR 9 TO 18 YEARS AGE GROUP)

Purpose : To measure the Speed and Acceleration.
Objective : To cover the set distance as fast as possible.
Infrastructure/Equipment Requirement : Measuring tape or marked track or flat surface of at least 70 meters,
stopwatch.
Test Administration : (1) After warm-up the participant
stand behind the starting line in stationary position.
(ii) At the blow of whistle or "Go" the participant sprint or
run fast up to finish line which is 50 meter away from starting
line.
(iii) Time is recorded up to finish line in seconds and milli
seconds.
Scoring : The best time is recorded to the nearest 2 decimal
places. The timing starts from the first movement (using a
stopwatch)and finishes when the chest crosses the finish line.
Evaluation : Timings for evaluation can be compared. Teacher can also create own norms for evaluation. like
this for average sprint running timing .
Excellent Good Average Fa r oor Bad
Boys Timing (sec. & milli sec.) 6.5(sec.) 7.5(sec.) 8.5(sec.) 10:5(sec.)Il
Girls Timing (sec. & milli sec.) 8.0(sec.) 9.0(sec.) 10:0(sec.) 12:0(sec.)

PhysicalEducation Practical Manual-12

 (V) 600 M RON OR WALK TEST (FOR 9 TO 18 YEARS AGE GROUP)
Purpose : To measure Cardiovascular Endurance.
Objective : To cover the set distance as fast as possiblc.
Required : Oval or running
track, marking cones, recording sheets, stopwatch.
Test Administration . In this student has to run or walk
covering 600 meters in shortest time.
Scoring : Time is noted in minutes and seconds as a score.
Evaluation : Timings for evaluation can be compared.
Teacher can also create own norms for evaluation. Like this for
average running timing.
Excellent Good Average Fair Poor Bad
Boys Timing (min & sec.) 1:45 m/s 2:00 m/s 2:15 m/s 2:30 m/s 2:45 m/s 3:00 m/s
Girls Timing (min & sec.) 2:00 m/s 2:15 m/s 2:30 m/s 2:45m/s 3:00 m/s 3:15 m/s
(VI) SIT AND REACHTEST (FOR 9 TO 18 YEARS AGE GROUP)
Purpose : To measure the Flexibility of Lower Back.
Objective : To stretch trunk forward as far as possible.
Infrastructure/Equipments Required : Sit and Reach box or wooden box with ruler / length scale in centimeter
on top. Box dimensions are : Sides of box 12" ><12" (in inches); Front and back of box 12" x W' (in inches); Top
of box 12" x 21" (in inches).
Test Administration : (1)After warming-up this test is performed. Sit andReachTest
(ii) This test involves sitting on the floor with legs stretched out straight ahead.
(iii) The soles of the feet are placed flat against the box whereas both knees should
10"
be locked and pressed flat to the floor (assistant may hold them down).
(iv) Now stretch both hands forward and reaches towards the box whereas hands
together to reach maximum towards box measuring tape.
(v) Hold the position for two seconds at top penal of box and measure the
distance
in centimeters by ruler or length scale. Ensure that no jerky action or
quick movement is done during test.
Scoring : The score is recorded to the nearest centimeter that is the
distance between the initial position and final
position. If hand touches the toe then the score is zero. If it crosses
beyond toe level then score is positive. If it does
p not reach at toe level then the score is negative.
Evaluation : Evaluation can be compared. Teacher can also
create own norms for evaluation like this for
average.
Excellent Good Average Fair Poor Bad
Boys Sit and Reach (Centimeters) +20 cm + 15 cm + 10 cm 0 cm -10 cm -15 cm
Girls Sit and Reach (Centimeters) +20 cm +15 cm +10 cm 0 cm -10 cm —15cm
(VI!) PARTIAL CURL-UP TEST (FOR 9 TO i d YEARS AGE GROUP)
Purpose : To test Abdominal Strength and Endurance.
Objective : To peribrm partial curl-ups as many as possible
in the given time (30 sec.).
Infrastructure/Equipments Required : A flat, clean, cushioned
surface or gym mat, recording sheets, pen, and
a metronome (or audio tape, drums).

Physical Education Practical Manual-12

 Test Administration : (i) The participantlies on cushioned,flat,
clean surface with knees bent at about 90 degree, arms are placed at the
sides with palm facing downward.
(ii) The participant curls up keeping the hands on the floor and then
returns to the original position.
(iiÖ Hands should cross the marked line 6 inches away from starting
point.
Administrative Suggestion : Breathing and pace of doing the activity
should be constant.
Scoring : The score is the maximum number of correct Partial Curl
up in 30 second duration.
Evaluation : Evaluation can be compared. Teacher can also create own norms for evaluation.
like this
Excellent Good Average Fair Poor Bad
Boys Partial Curl-ups (No.) 25 20 15 10 5
Girls Partial Curl-ups (No.) 20 15 10 5 3

(Vill) POSH-UPS (BOYS) MODIFIEDPUSH-OPS (GIRLS) TEST (FOR 9 TO 18 YEARS AGE GROUP)
Purpose : To test and measures Upper Body Strength and Endurance.
Objective : To perform Push-ups (Boys), Modified Push-ups (Girls) as many as possible in the given time (30
sec.).
Push-up (Boys)

Infrastructure/Equipments Required : A flat, clean,

cushioned surface or floor mat, recording sheets, pen.
Test Administration : (i) After warming-up this test is
performed. (iD A standard push-up for boys 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 a-part, on
the floor. (iiÖ The subject lowers the body so that chest should touch floor,
or until there is a 90-degree angle at the elbows. (iv) Then returns back ModifiedPush-up (Gods)
to the starting position with the arms extended. (v) In modified Push-up
for girls, the knees touch the floor. (vi) This action is repeated, and the test
continuesuntil exhaustion, or until they can do no more in rhythm or have
reached the target number of push-ups.
Administrative Suggestion : Breathing and pace of doing the activity
should be constant.
Scoring : Record the total number of correctly completed push-up.
Evaluation : Evaluationcan be compared. Teacher can also create
own norms for evaluation.
Like this
Excellent Good Avera e Fair Poor Bad
Boys Push-ups (No) 50 40 30 20 10
Girls Push-ups (No) 30 20 10 5 0

Physical Education Practical Manual-12

 14

TABLE TENNIS
1. HISTORY
Table tennis is a fast racket game. It is played with light ball on the smallest
came surface known as 'table'. This game was invented in Britain around 1880.
It took its current form in 1900 with the celluloid balls. The sound balls made,
when these bounces inspired the name "ping pong" and it later became as table
tennis. The International Table Tennis Federation (ITTF) was formed in Berlin in
1926. The first World Championship took place in the same year. The Hungarians,
Czechs, Swedish and the English dominated this game until the 1950s; today
Japanese and Chinese have taken over its dominance. Women's table tennis has
been dominated exclusively by Chinese. Table tennis became an Olympic sport
in Seoul (1988). It is a popular indoor game played over a specified table. This
game is also very popular in urban India. In India table tennis is regulated by Paintingof PingPong
Table Tennis Federation of India (TTFI). India has hosted World Championship in 1951, 1984, 1986. The new rules
of game were introduced in 2001 to increase the pace of game.
2. LATEST RULES OF THE GAME
(i) Choice of Side or Service : The choice of side or service is done by tossing the coin or spin of the paddle
The winner of toss has the first option whereas loser of toss has the other option.
(ii) Senice Rules : Service is performed to begin the rally where ball has to be returned after two bounce across
the net (one bounce to own side of table and other bounce on opponent side of the table across the net). During sen ice
x. ball has to be tossed-up (with open palm) without foot-fault. 'Let' service is re-delivered, if ball touches the top edge
of the net and lands correctly. Two consecutiveservices are done in a row by player (for two points). For
service opponent gains the point.
(iii) Change of Service : A player has to deliver two successive services on two points, afterward the opponent
gets the right to serve from other side of the table. After the end of each game the sides are changed.
(iv) Rally or Return of Service : A rally is exchange of strokes after service. A player has to return the ball
across the net legally after one bounce on his side of table. Player pressurises opponent to commit mistake or unable
to return legally. Player who wins the rally gains a point,
(v) Game and Match : A 'game' consists of J J points. The player who reaches at Il points first,
wins the game
(with difference of two points), In most of tournaments, a match is played for 'best of five games' for men and 'best
of three games' for women.
(VI)Tie Rule : If there is tie of score on last point, i.e., points' then service changes at each point until
difference of two points. This is also termed as 'Deuce'.
(viz)Doubles Rules : The objectiveis same in doubles game. During service, the player performs the service
diagonally across the net (over the centre line) to both the players alternately by changing sides. In doubles, service
rotates so that each player serves and receives them in turn. In rally, the team must hit the ball alternately, no matter
where it lands on the table.
 3. TABLE AND EQUIPMENT
PADDLE
Blade 85% wood

L 000
Smooth Pips-out

Cover options depending on

Pips-in

player's style of play and glued

minutes before the match
TABLE
Tablo is dark and matt for good ball Visibility

Width
1.53m
Servico
Metwldth
1.83 m

Length
2 74

for best results

Covering rubber
3.5 mm maximum

BALL
Lightweight plastic material
Diagonal
SERVICE service In
Ball must first doubies
bounce on the server's
Weight 40 mm side of the table then
2.7g cross the net to bounce
on the opponent's side

Tips to Remember
(i) Size of Table 2•74 m (9 feet) ><1•52 m (5 feet) plane surface
(iÖ Height of Table 76 cm (21/2 feet) above floor surface
(iiÖ Net Size 1•83 m (6 feet) length and 15•2 cm (high from table)
(iv) Weight of Ball g with 40 mm diameter
(v) Colour of Ball White or orange (made of Celluloid)
(vi) Colour of Table Blue or green (Wood/Cardboard)
(viO Bat (Paddle) Circular shape of 20 cm diameter maximum
(viii) Officials Match Umpire, Assistant Umpire, Tournament Referee

4. TERMINOLOGY
service should not change position of feet.
Foot-Fault : The server during
service touches the top edge of net. It is delivered again.
Let-Service : It is given when is given.
service the ball has to be tossed-up (with open palm), otherwise. service fault
Tossing the Ball : During services in a row to the opponent. opponent
Service-Change : A player performs two successive
no matter who wins the point.
gets the chance to do the same,
doubles game, the service is done diagonally in opponent side and same opponent
VCrong-Side .Service : In
returns both the services. it touches the table, i.e. low in opponent table.
stroke in which ball has little bounce after
Chop : It is a kind of
which ball rotates after it has been hit by player's bat, i.e., ball rotates as per the desire by
Spin : A stroke jn after bounce,
player over opponent's table
in a specific rule when score is 10 all both sides,
Deuce : It is the scoring
a score has resulted.
Point : A raJJy in which strokes during which ball is in play.
of
Rally : Counter-attack
hand in which bat or paddle is being carried.
Racket-Jlaud : The
other than Ihat batsarrying which is used during service.
Freehand : The hand which reaches (he score of Il points first (with lead of two points in case
game is won by a player
A Game : A
of deuce at 10 al)). who coin» at least two or three games in the series of 3 to 5 games.
Match : A match winner is one
A
Practical Manual-12
Physical Education
 OF TABLE TENNIS tennis Orthodox grip or shake hand
in table
5. FUNDAMENTAL types of grips used
There are generallytwo Chinese and Japanese).
(mainly used by backhand spin service.
used) and pen-hold grip side spin service,
flat service, Balloon return,
ic•cs: Chopped service, backhand, Flat return, Block,
Chop Flat hit
Strokes : Defensive strokes
(Chopping forehand,
spin hit, Loop topspin, Flat hit forehand,
hit, Backspinhit, Side
Attackingstrokes (Topspin backhand). makes the ball
Chop attack forehand,
Chop attack slant edge of the bat (paddle). This
spins the ball with the
Sidespin : In this the server HOWTOADO
sideward after bounce. Topspin
increases chance of weak return Start your sinke Bern
Topspin : In this Backhand sides pin serve - and behindte bail
the ball accelerates fast upward and forward

after bounce and propels the Throwthe —F As the ball

ci
Direction
Take a drops, use a
opponentto play defensive low relaxed
ball upwards
short stroke racket
stance
stroke.

Backspin
Start your stroke
Forehand flick return - used to attack short balls behind the bail, brush
ball in a dcwnv,zrd —red
forward motcn
Use a simple Retum to
Rotztcn
Bring your push to retum , the ready
arm up to the ball position
spin the ball

45 Direction
of racket

Topspin
ackspin C nter-Attack
Push

and
Backspin In this spin, the bat (paddle) hits the ball in such a way that it travels far. The bounce is IOW
Counter-Attack : It is a powerful stroke in return of good stroke.
6. IMPORTANT PERSONALITIES AHD TOURNAMENTS
(a) Arjuna Av.ard Winners : J.C, Vohra (1961), G.R. Deewan (1964), Km Usha Sundararaj (1966), Farouk
Khodaiji (1967), Mir Kasim Ali (1969), G. Jagannath (1970), Km Kaity Farouk Khodaiji (1971), N.R. Bajaj (19"
Km Shailja Solanki (1976), Km Indu puri (1980), Manjit Dua (1981), V. Chandrasekhar (1982), K.N. Mehta (19
Km Monalisa Baruah Mehta (1987), Km Niyati Shah (1989), M.S. Walia (1990), S. Raman (1999), C. Baboor (20
Mantu Ghosh(2002), Achanta S. Kamal (2005), SoumyadeepRoy (2005), Subhajit Saha (2006), Paulomi
(2009), Mouma Das (2013), Soumyajit Gosh (2016), Anthany Amalraj (2017), Sathyan Gnanaskaran, Manika
(2018).
(b) Dronacharya Award : A. SrinivasRao (2018).
(c) International Personalities : Jan-Ove Waldner (SWE), Ding Ning, Li Ju, Lin Ling, Wang Tao, Kong
Zhang Yining (CHN).
(d) Important Tournaments : Olympic Games, Asian Games, World Championship, Grand League'
ranking, National Games.

Physical Education Practical Maril