Phycal Edueaiom faeticals

Class- XI/
fraetical - 1

Physi cal Fimess Test Admniataho

Fitnes test is a d i u u n i s l e r e d
Kntw the ability ot pe rédn for
a

achvities. I t helps
PeTformimg pysical aetivihes fer
to maKe pregrammes et
a Parnculorr per&m.
PRACTIcAL -1 (A)
*SAI Cspts Authorrhy e Zndia) khelo
India Fitmess Test
Each Physi cal. actin regures
Fness Con-sists
diffexent S e t ef sui ls,
Cattgonies letiei
et oliffereut imes
Can be tested lifferenty
I t is Categorisel inA
difteTent age fTeups
A. Age Greup S-8 yeará Lelaes 1-3)
B Age Gzrup 9- 18 + Yaars Celass 4-12)
A. Aze rap S- 8 Yemk
4.Bd Mass Tnden (bme)
2 Flamingo Belauce Test
3.Flale Tapphg Tasf
 1 BMI- It u measue body fat, calculated
helght of a pe>Bn
b he reght and
To
To Caleulate BMI
Bod welgtt in Ka Kgm2
Height in m)
WHO Table ter BmI

Cdeg
1 Underweight |Less thau 18 ss
2.Tdeal wegut 18S -249
Nomal
3.over weight 2S 29.9
|4 Gbezi elasT0-34:9
s.Ghesi elassI35- 39.9
6.bbesit elass ul More tham 4o
2. FLamingo aalauee 7ast.
Purprse- 73 assess tte stiugh e3 the
he
le Pelvi, and trnK musele
Reguiremeut - Nln
-KLHpery eveu &urfaca
Stepwatea
Proce s - 7he parhepant shvruld 3tamd ay
the beam t h one leg ena anthes
leg toled
by Kmee elese ts tie buttoeu Amother hand
sWould be &tretrhed forWarsad
Scoring - Step-wateh hould be started mit
tart of balanee. o. fals counted for 60 -Besn
9f sf falls is mvre thau Is +imes n f t
mo. eomds,
30 &ecmds, the test hol be terminats
 3. Plate Tepping Test
Ceordinaatin

Purpvse I t tesfs s p e e aud

Lnb movenwert

table o edjustabla heigbt

Kegpurement söA
dgmeres.
di8C& B 20 em
D7ivo Jellors 3 0 c m x 20
Cm & i k e
rectangular d i k ef
D
WA 8opwatah
fovcess The table should be placad a t
the p4rheipat.
Poeper height ujsmt rf
lisel are t be Kept a t bo cm
Cm
The fellrw
tha ible TZra reetangular Aik
.

apart on
disamce behueen both
i Rept a t epual
h a n 8f h e peipant
Hellors discs. Oue
dise, , t u l e wht
isxe4 eetangular
0n
amether hand hel she dtans tappiang bete
fellno discs far 2 u l egeles Cse tabpinj
Tine aken is nsted sth Ebe hels of
StopWatal
Sconinz: 7e tue taue to tomolese
25 fulu cyeles is rCoraled, Maximuen is
he no. f Tapmg, Ceroltnatoy ef lins4
meyemeut id bettes
 B. Age Ssmup 9-18 + Yeors

arr
meluded
Follmsing lmpomeuts
fr
HealPR and Fmees frzila
n Physical
9-18ttear
chlldhen ef age fo up
CBm)
t oDY Cem foStT18AN
SPEEP TEST
2 S o METER
TES7
RuNfwLK
3. 600 METER TEST
FLEXIBILTY
REACH
4SIT BnND
TEST
S. STRENG TA

(ii)MoDIFIED PUSR-UPS
) PARTIALL (ti) PusH-ups
FoR Boys FoR GIRLS
CuRL-UP
CBMI)2- Meutioned eorrlier,
1. BdDY CemPosITlonN
SPEED TEST 8
2 So METER
To measure &peed.
PuRPOSE
REQUIREMENT Stop-watel, Taing path
&taud on tio
PROCEDuRE The piapants
Liue aud wih Siznal, ace Stats
starhng is 8tasted.
Nth race, &tauateh
art f
ScoRING The i u e taken tö complate a a
pa>t ot a deemd.
s ecorded upto he loh
Lesses time taken tndi cates better peel,
3. 6s0 mETER RuN/wak 7EST
PURPOSE T6 measure t e larolio- VESpivatory
nduSamee,

2
 REQuIREMENT
Sepwateh acnj f2 ,

starts Tu9m
parhieipant
The Bhrddel
shardel
PKBCEDuRE
tstuchon G", Stofpwateha t ke
n
enda
uh
raceamd &tepped
orh
4tat f noted.
and t i n is Cha
6 he ate yecmled upto
Hue is meAms
7e taken
SC secmd. Xess tmme
ah past r a
more euduramce
FLExIBILITy TEsT
AT ND REAH
A the Flepibilt ot kover
7o M e a s u
PuRPosE
back Ait and
Sit
REQUIREMENT Carpet, t i s h e ,
/2", 7Ep - 122,
Siole- 12x
10")
Reach penUFsnt e Back- 12"x
Be/Dmenbmd:

Rea
The þaHcspant sheuld s i
PRCEDURE :
8torotehad rnwacll
ttieloor wh kegs
S i t and keaeh box, Handa
again&t h e le-
rekrad w Palns faetnz dbwHarrrel
oveeaclr other, Shuld be
-by- side r .
reactned frUra
m *UL
Measuing UnaL
as forr as poe ble , T u positiom is h e l

f éome tume otile measuoement s

TecordeA There Sheuld be no jerky
neVement
ScORI NG e Btanma is mea-sANd u
Cm r mehe8 , MOre 1s t e diBtamea
wn be tthe tetbilita.

SIT REATH Pen

 T RENGTH TEST
TRENGTH TEST
OPaRTIAL euRL -uP e n d L a n c a

aud
PuRPoSE 76 e a s u r e streungh

8 aboleminal kagion tel

dtopaat
EQUIREmENT S mat, shulel
Lie
parheipant

PRICEDuRE_ The kegs e bavuget

bavught
aud boh legs a e
n t baeu Ams re Akaighi
ear the butt6ens , NA oreder
order to
tz
ta butteus,
a d elose t lijts e
ant pasfially
the pastucip
r e h r n s to e
, i e former
aud
baek auA n e e
is o n e ound f PaHal cusd-yp,
Potm. Tis
Maximum mber fCudl-aps
SceRING_
recled u 3o decmd& Mm unber
mapimum 8repth aud e u d i n a n e sf abdomènal

regi

Pnhal Cl-up t ehre-

fusSH-ups FR ByS
PuRfosEE 7p Dmea ue ie &ttreuth
Shrulderg and aom.
REQuIREMENTS mat, stpua tah
CE.DuRE he pahscpantSheuld lie om
aud palmg, itn luzted
the
bodt. Keepina
bacA aud Kmee stsalght, he phicapnt
Lewer he boAn sneh hat there is a
4 amgle at tie elbrws. Agaia body is
Btretehed upvard nih he armá ox teuded.
AeHm is 9peated usthevt r e t
ScoRING The munber ef puh-fs is vecorled,

- Pichme f luot-upfr Bays

 uii) moDIFIED PuSH-UPs
FoR GlR SARLS

PURPosE 76 measure th per bet

Sfreugh, enduTamce amd trumx &tabrly.
KEguIREMEN T MATT, stopva eh li shuld
PROCE DURE The baasjelpant hands

ace deum m the mant oin s7salght he

aud aso Des
on
Kmees on the zlovr at
S
dwy
lovs. 7hen she C m e s to
be pPaallel
n n K and head shermld
proeesg
aad
the Htvos. Agai gles u
is epeated,
The of
22mber Cnplete Push-
SCoRING_
the given t n e pescied.
-ups re Corded pust-yA
More he . f Commple te
beter is he itress.

Pichure j moditied uth- ups f» ziats.