CLASS NOTES

Class : XII Topic: 7.TEST AND MEASUREMENT IN SPORTS

Subject: PHYSICAL EDUCATION (MOTOR FITNESS TEST)

MOTOR FITNESS TEST:

1.50 Meter Dash

Sprint or speed tests can be performed over varying distances, depending on the
factors being tested and the relevance to the sport.

Purpose: The aim of this test is to determine acceleration and speed.

Equipment required: measuring tape or marked track, stopwatch, cone markers, flat
and clear surface of at least 70 meters.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such as
age, height, body weight, gender, test conditions. Measure and mark out the test
area. Perform an appropriate warm up.

Procedure: The test involves running a single maximum sprint over 50 meters, with
the time recorded. A thorough warm up should be given, including some practice
starts and accelerations. Start from a stationary standing position (hands cannot
touch the ground), with one foot in front of the other. The front foot must be behind
the starting line. Once the subject is ready and motionless, the starter gives the
instructions "set" then "go.". The tester should provide hints for maximizing speed
(such as keeping low, driving hard with the arms and legs) and the participant should
be encouraged to not slow down before crossing the finish line.

Results: Two trials are allowed, and the best time is recorded to the nearest 2
decimal places. The timing starts from the first movement (if using a stopwatch) or
when the timing system is triggered, and finishes when the chest crosses the finish
line and/or the finishing timing gate is triggered.

2.600 Yards Run or Walk (Boys and Girls)

Equipment:

1. A Track 2. A Stop Watch

Description: Pupils take their positions at the standing start. The race starts with
command words: “Ready” and “Go”. As many as Six Pupils can participate at a time.

Rules: Walking is permitted but the object is to cover the distance in shortest possible
time.

Scoring: Record in Minutes and Seconds.

3. The sit and reach test is a common measure of flexibility, and specifically measures
the flexibility of the lower back and hamstring muscles. This test is important as
because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and
lower back pain. This test was first described by Wells and Dillon (1952) and is now
widely used as a general test of flexibility.

Test Procedure

The basic outline of the sit and reach test is described below.

Equipment required: sit and reach box (or alternatively a ruler can be used, and a
step or box).

Procedure: This test involves sitting on the floor with legs stretched out straight
ahead. Shoes should be removed. The soles of the feet are placed flat against the
box. Both knees should be locked and pressed flat to the floor - the tester may assist
by holding them down. With the palms facing downwards, and the hands on top of
each other or side by side, the subject reaches 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 some practice reaches, the subject reaches out
and holds that position for at one-two seconds while the distance is recorded. Make
sure there are no jerky movements.

Scoring: The score is recorded to the nearest centimeter or half inch as the distance
reached by the hand. Some test versions use the level of the feet as the zero mark,
while others have the zero mark 9 inches before the feet. There is also the modified
sit and reach test which adjusts the zero mark depending on the arm and leg length
of the subject.

validity: This test only measures the flexibility of the lower back and hamstrings, and
is a valid measure of this.

reliability: The reliability of this test will depend on the amount of warm-up that is
allowed, and whether the same procedures are followed each time the test is
conducted. Most sit and reach testing norms are based on no previous warm-up,
though the best results will be achieved after a warm up or if the test is proceeded by
a test such as the endurance test which can act as a warm up. If a warm up is used, it
is important to have a standardized warm up and test order and repeat the same
conditions for each time the test is conducted.

advantages: The sit and reach test is a common test of flexibility, and is an easy and
quick test to perform.

disadvantages: Variations in arm, leg and trunk length can make comparisons
between individuals misleading. This test is specific to the range of motion and
muscles and joints of the lower back and hamstrings, and may not be relevant to
other parts of the body.

4.PARTIAL CURL UP-The partial curl-up abdominal fitness test requires the subjects to
perform as many sit ups as possible following a rate of one every three seconds.

purpose: The curl-up test measures abdominal strength and endurance, which is
important in back support and core stability.

equipment required: a flat, clean, cushioned surface, recording sheets, pen, and a
metronome (or audio file, drums).

pre-test: Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such as
age, height, body weight, gender.
procedure: The starting position is lying on the back with the knees flexed and feet 12
inches from the buttocks. The feet cannot be held or rest against an object. The arms
are extended and are rested on the thighs. The head is in a neutral position. The
subject curls up with a slow controlled movement, until the student's shoulders come
off the mat two inches, then back down again. One complete curl-up is completed
every three seconds (1.5 seconds up and 1.5 seconds down, with no hesitation), and
are continued until exhaustion (e.g. the subject cannot maintain the rhythm). There
is no pause in the up or down position, the curl-ups should be continuous with the
abdominal muscles engaged throughout.

scoring: Record the total number of curl ups. The completion of one complete curl up
counts as one. Only correctly performed curl ups should be counted - the sit up is not
counted if the shoulders are not raised up two inches; the head touches the mat; the
heels come off the mat .

advantages: this test is simple and quick to perform requiring minimal equipment,
and large groups may be tested at once.

disadvantages: a metronome is not always available and creating a suitable audio

tape is not easily done. It is difficult to control the amount of the curl up.

5. PUSH UPS BOYS & MODIFIED PUSH UPS GIRLS

The push-up fitness test (also called the press-up test) measures upper body strength
and endurance. There are many variations of the push-up test, with differences in the
placement of the hands, how far to dip, the duration of the test and the method of
counting the number of completed push ups.

possible equipment required: depending on which protocol you use, you will need a
floor mat, metronome (or audio tape, clapping, drums), stopwatch, wall, chair.
pre-test: Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such as
age, height, body weight, gender and test conditions. Perform a standard warm-up. S

procedure: A standard push-up 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
apart, extended and at a right angle to the body. Keeping the back and knees
straight, the subject lowers the body to a predetermined point, to touch the ground
or some other object, or until there is a 90-degree angle at the elbows, then returns
back to the starting position with the arms extended. This action is repeated without
rest, and the test continues until exhaustion, or until they can do no more in rhythm
or have reached the target number of push-ups.

scoring: Record the number of correctly completed push-ups.

MODIFIED PUSH UPS GIRLS

The Modified Push-Up Fitness Test is used to measure upper body strength endurance
and trunk stability. This variation, which uses a modified technique with a clap
behind the back while in the 'down' position and a touch from one hand to the other
in the 'up' position.

equipment required: stopwatch, gym mat (optional)

pre-test: Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such as
age, height, body weight, gender and test conditions. Perform a standard warm-up.

procedure: The subject lies face down on the mat. The test begins by clapping the
hands together behind the back once, then the hands are brought back to the
standard position next to the shoulders and a normal straight-leg push-up is
completed with elbows completely straight in the up position. One hand is then used
to touch the back of the other hand before lowering the body again. The subject ends
the cycle back in the face-down position on the mat. The timing starts when the
subject first claps their hands behind their back, then continues for 40 seconds.

scoring: Record the total number of correctly completed push-ups that were
performed in 40 seconds.

variations: If the subejct has a limited range of motion in shoulder joints and is
unable to clap their hands behind the back, they can begin the push-up cycle by
clapping their hands to the sides of their thighs.
Standing broad jump

The Standing long jump, also called the Broad Jump, is a common and easy to
administer test of explosive leg power

purpose: to measure the explosive power of the legs

equipment required: tape measure to measure distance jumped, non-slip floor for
takeoff, and soft landing area preferred. Commercial Long Jump Landing Mats are
also available.

Standing Long Jump Equipment

pre-test: Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such as
age, height, body weight, gender and test conditions. Check and calibrate equipment
if required. Perform a standard warm-up. The take off line should be clearly marked.

procedure: The athlete stands behind a line marked on the ground with feet slightly
apart. A two foot take-off and landing is used, with swinging of the arms and bending
of the knees to provide forward drive. The subject attempts to jump as far as
possible, landing on both feet without falling backwards. Three attempts are allowed.

10 meter Agility Shuttle (4x10m)

This test measures agility and speed while running between two lines 10m apart to
pick up small blocks.

purpose: this is a test of speed, body control and the ability to change direction
(agility).

equipment required: two wooden blocks for each runner (each block should measure
10 x 5 x 5 cm), marker cones or marking tape, measurement tape, stopwatch, flat
non-slip surface, with two lines 10 meters apart.

pre-test: Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such as
age, height, body weight, gender, test conditions. Measure and mark out the course.
Ensure that the subjects are adequately warmed-up.

procedure: Mark two lines 10 meters apart using marking tape or cones. The two
blocks are placed on the line opposite the line they are going to start at. On the signal
"ready", the participant places their front foot behind the starting line. On the signal,
"go!" the participant sprints to the opposite line, picks up a block of wood, runs back
and places it on or beyond the starting line. Then turning without a rest, they run
back to retrieve the second block and carry it back across the finish line. A total of
40m is covered.

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.
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