Department of Physical Education

DEPARTMENT OF PHYSICAL EDUCATION

BOOKLET
ON
PHYSICAL FITNESS TEST

2024
 Department of Physical Education

Physical Fitness

Physical fitness is the body's capability to perform daily tasks without experiencing fatigue or injury physically. It

is important because it prevents injury, slows the progression of chronic and progressive diseases, improves

memory and quality of sleep, improves mood, and reduces stress.

The Importance of Physical Fitness

To put it simply, physical activity and exercise is important for everyone. Children, adolescents, and adults of all

ages need regular physical activity. Physical activity promotes good health, and you should stay active throughout

all stages of your life regardless of your body type or BMI.

Understanding the benefits of physical fitness and knowing how active you should be can help you maintain good

health and improve your overall quality of life. Here are a few benefits of regular physical activity that demonstrate

the importance of physical fitness.

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Save money

According to the Centers for Disease Control and Prevention, chronic diseases cause 7 out of 10 deaths in the U.S.,

and treating chronic diseases accounts for 86% of U.S. healthcare costs. While some diseases cannot be prevented,

you can reduce your risk for certain disease – such as heart disease and diabetes – through reducing risky behaviors

and living a healthy lifestyle.

Making healthy choices, such as engaging in regular physical activity, can reduce your risk for many health issues

and complications that can result in expensive medical care.

Increase your life expectancy

Numerous studies have shown that regular physical activity increases life expectancy and reduces the risk of

premature mortality. There’s not a magic formula that translates hours of physical activity into hours of life gained,

but research suggests that people who are more active tend to be healthier and tend to live longer.

Reduce your risk of injury

Regular exercise and physical activity increase muscle strength, bone density, flexibility, and stability. Physical

fitness can reduce your risk for and resilience to accidental injuries, especially as you get older. For example,
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stronger muscles and better balance mean that you’re less likely to slip and fall, and stronger bones mean that your

less likely to suffer bone injuries should you take a tumble.

Improve your quality of life

A sedentary lifestyle and a lack of physical activity can take a toll on a person’s body. Physical inactivity is

associated with an increased risk for certain types of cancer, numerous chronic diseases, and mental health issues.

Exercise, however, has been shown to improve mood and mental health, and provides numerous health benefits. Of

course physical fitness also allows you to do things that you may not otherwise be able to do.

Stay active

Staying active and healthy allows you to do activities that require a certain level of physical fitness. For example,

hiking to the top of a mountain is a rewarding experience that instills a sense of accomplishment and provides

spectacular scenery, but there are people who cannot experience this due to fitness limitations.

But even walking around the zoo with your family or playing on the playground with your children can be

challenging for those who neglect physical activity for extended periods of time. Being active means that it’s easier

to stay active as you get older.

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Improve your health

There are numerous health advantages to physical fitness. Regular exercise and physical activity promotes strong

muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help

you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some

cancers.

In other words, staying active is a crucial part of maintaining good health and wellness.

Encourage your family to be more active, and challenge yourself to meet daily or weekly physical activity goals.

Play outdoor sports with the whole family, schedule time each day to go to the gym, or pick up healthy, active

hobbies like hiking or cycling. National Physical Fitness and Sports Month is a great time to get more active, but

don’t stop at the end of the month. Make exercise and physical activity a permanent part of your daily routine!
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Physical activity and health

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type

2 diabetes, cancer and cardiovascular disease.

Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity

can improve your quality of life.

A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

 reduce your risk of a heart attack

 manage your weight better

 have a lower blood cholesterol level

 lower the risk of type 2 diabetes and some cancers

 have lower blood pressure

 have stronger bones, muscles and joints and lower risk of developing osteoporosis

 lower your risk of falls

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 recover better from periods of hospitalisation or bed rest

 feel better – with more energy, a better mood, feel more relaxed and sleep better.

A healthier state of mind

A number of studies have found that exercise helps depression. There are many views as to how exercise helps

people with depression:

 Exercise may block negative thoughts or distract you from daily worries.

 Exercising with others provides an opportunity for increased social contact.

 Increased fitness may lift your mood and improve your sleep patterns.

 Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress

hormones.

Aim for at least 30 minutes a day

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a

minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

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Physical activity guidelines

 Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing

some, and gradually build up to the recommended amount.

 Be active on most, preferably all, days every week.

 Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes

(1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate

and vigorous activities, each week.

 Do muscle strengthening activities on at least 2 days each week.

Ways to increase physical activity

Increases in daily activity can come from small changes made throughout your day, such

as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of

the way, or walking the children to school.

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See your doctor first

It is a good idea to see your doctor before starting your physical activity program if:

 you are aged over 45 years

 physical activity causes pain in your chest

 you often faint or have spells of severe dizziness

 moderate physical activity makes you very breathless

 you are at a higher risk of heart disease

 you think you might have heart disease or you have heart problems

 you are pregnant.

Tips and ideas for older people (65 years and older)

Four types of activity are needed to keep you healthy:

 moderate activity – for your heart, lungs and blood vessels

 strength activities – to help maintain bone strength

 flexibility activities – to help you move more easily

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 Balance activities – to improve your balance and help prevent falls.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of

experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential

benefits of exercise outweigh the risks for you.

Where to get help

 Your GP (doctor)

 Local gym

 Local community centre

 Physiotherapist

 Podiatrist

 Exercise physiologist

 Heart Foundation Walking

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The Harvard Step Test

The Harvard Step Test is used to measure a client’s aerobic fitness. Specifically it is a 'predictive test
of their VO2max.
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AAPHER FITNESS TEST (Boys)

S.No Test Item Purpose Measuring Remarks

6 – 8 feet Average
01 Standing Broad Jump Leg Strength Feet 8 - 9 feet Good
10 feet & Above Outstanding
Below 45 Poor
45 – 50 Average
02 Sit-Ups (Bent Knee) Abdomen Strength Numbers/60 sec
51 - 60 Good
61 & Above Outstanding
6 inch or below poor
7-9 inch Average
03 Forward Bending Flexibility Feet
10-11 Good
12 and above Outstanding
Below 7 Poor
8 – 9 Average
Pull Ups (Boys) Arm Strength Numbers
04 10 - 13 Good
14 & Above Outstanding
Above 10 second Poor
9 sec – 8.5 sec Average
05 Shuttle Run Agility Timing in Second
8.5sec – 7.5 Good
7 & below Outstanding
Above 8 second Poor
7 sec – 7.5 Average
06 50 yards Running Speed Timing in Second
6sec – 6.7sec Good
5 & Below Outstanding
Above 135 seconds Poor
120 seconds Average
07 600 run/walk Endurance Timing in Seconds
100 seconds Good
90 seconds & below Outstanding
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AAPHER FITNESS TEST (Girls)

S.No Test Item Purpose Measuring Remarks

4 – 5 feet Average
01 Standing Broad Jump Leg Strength Feet 6 - 8 feet Good
8 feet & Above Outstanding
Below 25 Poor
30 – 39 Average
02 Sit-Ups (Bent Knee) Abdomen Strength Numbers/60 sec
40 - 48 Good
48 & Above Outstanding
6 inch or below poor
7-9 inch Average
03 Forward Bending Flexibility Feet
10-11 Good
12 and above Outstanding
Below 20 second Poor
21 – 30 Average
Flexed Arm Hang Arm Strength Timing in Second
04 31 - 40 Good
41 & Above Outstanding
Above 12 second Poor
11 sec – 11.5 sec Average
05 Shuttle Run Agility Timing in Second
10 sec – 10.5 Good
9 & below Outstanding
Above 9 second Poor
8 sec – 8.5 Average
06 50 yards Running Speed Timing in Second
7 sec – 7.5sec Good
6 & Below Outstanding
Above 160 seconds Poor
140 seconds Average
07 600 run/walk Endurance Timing in Seconds
120 seconds Good
110 seconds & below Outstanding
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Procedure:
Standing Broad Jump
A group of participants is given a standing wide jump demonstration for the test. The subject is then asked to stand behind the starting
line with the feet parallel to each other. He/she is instructed to jump as far as possible by bending his/her knees and swinging his/her
arms to take a wide jump in the forward directions. The distance between the starting line and the nearest point of landing provides the
test’s score. See figure PF 1

Standing Broad Jump Figure PF 1

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Bent Knee Sit-up
In this test, the participant is asked to lie on his back, with knees bent, feet on the floor and heels not more away than 12 inches from
the buttocks, the angle at both knees should be less than 90 degrees. The participants should have the hands behind the knees at less
than 90 degree. The participant has to place their hands on the back of the neck with fingers intertwined and the elbows square on the
mat. A helper or partner has to hold onto the participant’s feet to keep them in contact with the surface. The participant is asked to
tighten the abdominal muscles and bring the head and elbows forward as he sits on end to touch the elbows to knees. The whole
process above constitutes a sit-up. The participant is asked to return to the starting position and sit down again.
After giving the above performance to the participant a READY-GO signal is given to a specific participant. On signal GO the
performer initiates the sit-up and the timer starts the clock simultaneously. The participant continuous the sit-ups at their best possible
speed until the timer gives a stop signal after 60 seconds. See Figure PF 2

Bent Knee Sit-up Figure PF 2

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Pull Up
The participant is asked to use an overhand hand grasp with the palm facing away from the body. When in a hanging position, the
participant raises the body with the arms until the chin is placed over the bar, and then lowers the body to pull extension and does the
pull-up as many times as possible. The attendee is given only one opportunity unless it is clear that the participant has not had fair
chance, swinging, kicking the leg or raising the knee is allowed while doing pull-up. See Figure PF 2

Pull Up Figure PF 3
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Flexed Arm Hang
Female participant pulls body off the floor to keep chin above the bar, elbows bent, chest kept close to bar and participant tries to
maintain this position for as long as possible.
As soon as the participant takes the hanging position and the assistant help the subject to raise the body and no longer touch the
participant, the stop watch is started as soon as the following condition are observed, the stop watch is stopped.
 If the head tilts back to keep the chin above the bar.
 If the chin touches the bar.
 If the chin drops below the level of the bar.
See Figure PF 4

Flexed Arm Hang Figure PF 4

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Shuttle Run
Two parallel lines are marked on the floor 10 yards {9.114 mt.} apart, two wooden blocks are placed behind a line the participants is
asked to start from the back of the second line. On the signal READY GO, the timer starts the clock and the participant has to run fast
towards the block, pick up a block and run back to the first line, placing the block behind the first line and running again to pick up the
second block the second block also brings to the first line. As soon as the second block is placed on the ground the timer stops the
clock and records the time. See Figure PF 5

Shuttle Run Figure PF 5

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50 Yard Dash Running
Two lines are marked 50 yards apart on the floor, the first line is used as the starting line and second as the finish line. At the signal
READY GO, participants start running with all their might to cross the finish line as quickly as possible. The timer at the finishing
line is signaled by a visual signal such as downward sweep or a whistle. The interval between the initial signal and the immediate
participant in the time taken to cross the finish line which is the score of the test. See Figure PF 6

50 Yard Dash Running Figure PF 6

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600 yard Run/walk

The participant is asked to perform a standing start. At the ready signal GO, the participant start running a distance of 600 yards. The
participant is allowed to walk but the participant has to cover this distance in the shortest possible time.

600 yard Run/walk Figure PF7

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Vital Capacity Test

Vital capacity (VC). This is the total volume of air that can be exhaled after inhaling as much as you can.
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BMI (Body Mass Index)

Weight

Height

Age Date of Birth

 NORMS FOR MODIFIED AAHPER YOUTH FITNESS TEST
(BOYS)

MARKS TEST ITEMS MARKS

50 Mts Pull-Ups Bent Shuttle Standing 600 mts
Dash Overarm Knee Run Broad Run
Grip Sit-Ups 10x4mts Jump /Walk
(Sec) (No.) (No.) (Sec) (Mts) (Sec)

10 5.49 16 67 7.60 3.00 99.00 10

standing
Out
9 5.87 15 61 8.13 2.89 102.84 9
8 6.23 13 55 8.66 2.78 106.68 8

Good
7 6.63 11 50 9.19 2.67 110.52 7
6 7.01 10 44 9.72 2.56 114.36 6

Average
5 7.39 8 38 10.25 2.45 118.20 5
4 7.77 6 33 10.78 2.34 122.04 4
3 8.15 5 27 11.31 2.23 125.88 3

Poor
2 8.53 3 21 11.84 2.12 129.72 2
1 8.91 1 15 12.37 2.01 133.56 1
0 9.29 0 10 12.90 1.90 137.40 0
 NORMS FOR MODIFIED AAHPER YOUTH FITNESS TEST
(GIRLS)

MARKS TEST ITEMS MARKS

50 mts Inclined Bent Shuttle Standing 600 mts
Dash Pull-Ups Knee Run Broad Run
Overarm Sit-Ups 10x4mts Jump /Walk
Grip
(Sec) (No.) (No.) (Sec) (Mts) (Sec)

10 6.19 70 48 9.03 2.65 102.15 10

standing
Out
9 6.74 64 44 9.65 2.47 113.28 9
8 7.29 58 39 10.27 2.29 124.41 8

Good
7 7.84 52 34 10.89 2.11 135.54 7
6 8.39 46 30 11.51 1.93 146.67 6

Average
5 8.94 40 25 12.13 1.75 157.80 5
4 9.49 34 20 12.75 1.57 168.93 4
3 10.04 28 16 13.37 1.39 180.06 3

Poor
2 10.59 22 11 13.99 1.21 191.19 2
1 11.14 16 7 14.61 1.03 202.32 1
0 11.69 10 2 15.23 0.85 213.43 0