Fitness Protocols For Age 05-18 Years v1 (English)

Fitness Protocols and Guidelines for 5-18 Years
FOREWORD
The Fit India movement, launched in August 2019, on the
occasion of National Sports Day, aims to make fitness an integral
part of daily life of every Indian citizen. Hitherto, the movement
has witnessed wide participation from citizens across the country
in various fitness related activities being promoted by the Fit India
Mission Directorate.
The movement, which is in its beginning stages, has taken one of

its first strategic steps to develop age appropriate fitness
protocols suited to the Indian context. These protocols include
Kiren Rijiju
simple tests and basic guidelines that demystifies what it means
Minister of State (I/C),
to 'stay fit and active'.
Youth Affairs and Sports,
Govt. of India
I am sure these protocols and guidelines will motivate us to stay
rooted to an inherently active lifestyle culture that we have had
in our country.
I am happy to launch the Age Appropriate Fitness Protocols and

Guidelines; it is a significant step towards achieving our mission
of taking the message of fitness to the masses and building a
national movement.
I hope that this protocol document becomes a handy tool for our
citizens and key stakeholder institutions for the movement, not
only to get themselves tested on fitness levels, but also serve as
a developmental tool to improve your fitness levels and cultivate
an active lifestyle.
Fitness Protocols and Guidelines for Age 5-18 Years | Fit India Mission | Page 1 of 58
FOREWORD
India faces a double whammy on the disease front: lifestyle
diseases as well as communicable diseases. It is imperative that
we prepare and plan to tackle both of them to secure a strong
and sustainable future for our country. It is with this vision that
our Hon'ble Prime Minister launched the Fit India Movement last
year. Change in mindset and culture change is critical towards
achieving the Fit India Movement's mission of making fitness an
integral part of our daily lives. Ministry of Health & Family Welfare
is closely working with the Fit India Mission towards achieving this
Harsh Vardhan
objective through appropriate policy measures and behaviour
Minister of Health and
change campaigns.
Family Welfare, Govt. of
India
Additionally, the COVID-19 pandemic has brought increased
focus on the need to adopt sustainable practices and get back to
the active lifestyle and traditionally healthy diet that has been a
part of our culture since ages. It is therefore, the right time for Fit
India Movement to spread awareness about the importance of
physical activity and nutrition as fundamental pre-requisites to
develop a strong immune system, healthy mind and body.
Keeping this aspect in mind, we realised the need for developing

a standardized framework to help us define and measure the
fitness of every individual. It is in this context that an expert
committee was constituted to develop Age Appropriate Fitness
Protocols and Guidelines for our vast population.
I am happy to launch Age Appropriate Fitness Protocols and

Guidelines which the Ministry of Health & Family Welfare has
jointly developed with Ministry of Youth Affairs & Sports.
I am sure that these Protocols and Guidelines will pave the way
towards improved awareness about our fitness levels as well as
motivate us towards adopting age-appropriate exercise and yoga
asanas as part of our daily lifestyle. That would be a big step in
improving the fitness level of our citizens and thus moving
towards a fitter, healthier and prosperous India.
I wish all the success to every citizen in achieving an ideal fitness

level.
FOREWORD
The culture of sports and fitness farms its roots right from early
childhood. ‘How to Live’ ought to be the first pillar of formal
education. This involves teaching and practicing the art of taking
care of one's body and health daily. Schools have to be the first
formal institution after home where physical fitness is taught and
practiced. They have to play very active role if sports and Fitness
and teacher community to be taken as seriously as academics by
our student.
Ramesh Pokhriyal
Nishank Ministry of Human Resource Development has been actively
Minister of Human working with the Ministry of Youth affairs Sports to achieve this
Resource Development, vision for our country. The mission is to encourage every child to
Govt. of India stay fit and play any sport of their choice.
I am proud of the fact that we have already launched a series of

initiatives for school children as part of the Fit India Movement
These include Fit India School Week, Fit India School Certification
and Fit India Active Day Series which was a specially designed
series to take care of children's physical and mental health during
the lockdown period. Around 2.5 Lac schools have registered for
the Fit India School Certification which I am sure will go a long
way towards developing an education system in the country which
looks at sports and fitness as an important enabler for the growth
and development of our children.
As a next step, I am happy to launch Age-Appropriate Fitness

Protocols and Guidelines. The protocols and guidelines will enable
Physical Fitness Assessments to be conducted by schools and
parents to monitor and track the fitness and health indicator of
each child as per the Khelo India battery of tests for Class 1-3 (5-
8 years) and Class 4-12 (9 to 18+ years). I hope that this protocol
document becomes a handy pool for our Schools, Physical
Education Teachers and all other stakeholders of our education
system.
FOREWORD
Fit India Movement is a people centric movement. Under the
Fit India Mission, we plan to make a behavioral change for
adoption of active lifestyle.
In view of this, the Ministry of Youth Affairs and Sports is

launching the Age Appropriate Fitness Protocols and
Guidelines. The protocols and guidelines have been designed
in a way as to enable citizens to test themselves on various
parameters that define fitness, as well as simple guidelines
that will ensure 30-60 minutes of moderate-to-vigorous daily
physical activity. The protocols and guidelines, prepared
through consultations with a wide range of experts, will
facilitate our journey towards increased awareness as well as
Ravi Mital, IAS adoption of physical activities as part of our daily lives.
Secretary – Sports
Ministry of Youth Affairs and I look forward to working closely with various stakeholders in
Sports, Govt. of India the coming days towards wider dissemination and use of these
protocols and guidelines.
FOREWORD
In the present times with the changing demographic profile and
disease burden and rising health care costs on account of non-
communicable and chronic diseases, it’s critical to move towards
the delivery of a more holistic comprehensive primary health care.
For primary health care to be comprehensive, it needs to
encompass the preventive, promotive, curative, rehabilitative and
palliative healthcare with a strong emphasis on Wellness. This
amplified focus on wellness, its preventive and promotive aspects
of healthcare have multiple benefits, especially in the times of
Preeti Sudan COVID-19 pandemic when people are advised to stay at home and
Secretary, Ministry of take steps to remain physically and mentally fit
Health and Family
Welfare, Govt. of India
Last year, our Hon'ble Prime Minister launched the nationwide
"Fit India Movement” to encourage people to remain healthy and
agile by including physical activity and sports in our daily lives.
Fitness is an integral part of maintaining a healthy life as it impacts
not just our physical well-being but our metal well-being as well.
The Ministry of Health and Family Welfare has been working closely
with the Fit India Mission to increase awareness among the masses
on adopting a physically active and healthy lifestyle especially
through their Health and Wellness Centres.
These Age Appropriate Fitness Protocols and Guidelines have been

developed for three age groups (1) 5-18 years (2) 18-64 years and
(3) 65 years and above jointly by both the ministries. I urge
everyone to take steps towards reaching out to its various
stakeholders and ensure that these protocols and guidelines are
widely disseminated and put into action.
As these Fitness Protocols and guidelines are being launched at a

very apt time and scenario. I am confident that this initiative will be
a very useful resource and will go a long way towards ensuring a
healthier India!
MESSAGE
Sports Authority of India is committed towards actualizing the
Hon’ble Prime Minister’s vision for making fitness an integral part
of daily life of every Indian citizen. As we set out on this journey
towards realizing this vision for our country, it was realized that it
was important to define fitness and develop some simple and easy
fitness protocols and guidelines that any common citizen could
refer to.
In view of this, an expert committee was constituted by the

Ministry of Youth Affairs & Sports from relevant fields to evolve Age
Appropriate Fitness Protocols and Guidelines. The document, while
looking at global best practices, is contextualized to the Indian
Sandip Pradhan, IRS
context and easy to adopt.
Director General
Sports Authority of India
In the coming days, Sports Authority of India intends to develop
easy to follow Information, Education and Communication
Materials that will facilitate easy adoption of these protocols and
guidelines by our citizens.
MESSAGE
Physical activity is important at every age. Apart from major health
benefit, Physical activity has numerous other social, environmental
and economic benefits and is intrinsically linked with the
achievement of the Sustainable Development Goals. The Global
Action Plan for Noncommunicable Disease which is endorsed by
United Nations General Assembly, sets a goal of a 10% reduction
in levels of physical inactivity by 2025 along with other targets to
prevent premature mortality.
The Fit India Movement, a national-wide movement, that promote

Dr. Henk Bekedam
physical activities and sports in daily lives is a well-timed
World Health
opportunity to increase the awareness at the community level with
Organization
provision to increased access to fitness services.
Representative to India
The Age appropriate protocols and guidelines developed by Fit

India Mission, Ministry of Youth Affairs and Sports are
comprehensive and aims to promote physical activity in multiple
settings. These guidelines are a step forward to create active people
and societies by encouraging physical activity among people of all
ages and abilities.
WHO India sincerely believe that Fitness Protocols and Guidelines

will help in measuring and improving the physical activity level at
all levels. We appreciate the efforts of Fit India Team in drafting
much needed country appropriate physical activity /fitness
guidelines.
MESSAGE
Physical Fitness is a necessity to enable us to perform and
carry out all our activities of life. Human wellbeing is always
desirable in all age groups. It has been expressed beautifully
and very appropriately by our celebrated poet Kavi Kalidas.
'शरीरमाद्यं खलु धममसाधनम्

(Kumārasambhava, Kālidāsa) [5.33]
Dr. K K Deepak
Chairman, Expert It means that the body is the foremost medium to perform
Committee for
development of Fitness
Dharma (duties).
Protocols
If we are healthy and physically fit, we can perform our
responsibilities effectively- be it personal, social or official.
Physical fitness is natural and comes easy way. Each one of
us can enjoy good physical fitness provided one pays
attention to it on regular basis towards achieving set goals.
Maintaining and improving physical fitness is a simple

process to practise. One can remain physically fit throughout
to enjoy a meaningful life. Human body is like a machine
which keeps on working efficiently. However, like any other
machine it needs maintenance which can be done
comfortably with a little effort.
The present Fitness Protocols and Guidelines for imparting

and measuring physical fitness are designed towards
achievable set goals which are easy, comprehensive and
practical for all age groups.
Expert Committee
The following members of the Expert Committee for development of Fitness Protocols for
different age groups were involved in the finalization of the fitness protocols and drafting of the
AcknowledgementExpert Committee
document.
Name Designation
1 Dr. K.K. Deepak Prof. and Head of the Department (Physiology), AIIMS,
Chairman of the Committee New Delhi
2 Ms. Ekta Vishnoi Mission Director, Fit India Mission
3 Dr. L. Swasticharan CMO, (LS) Health & Family Welfare

Representative of Ministry of Health and Family Welfare
4 Dr. Y. Venkata Ramana Scientist, G (Director Grade) & Head – Dept. of Work
Physiology and Sports Nutrition and MYA-NIN
Department of Sports Science, ICMR, National Institute of
Nutrition
5 Dr. Manjit Singh Deputy Secretary, (PE & Sports), CBSE

Representative of Ministry of Human Resources
Development
6 Col. Bibhu Nayak Senior Specialist on Deputation (Sports Medicine) Sports

Injury Centre, VMMC & Safdarjung Hospital, New Delhi
Representative of Ministry of Health and Family Welfare
7 Dr. P Majumdar Head of Sports Science, Sports Authority of India
8 Dr. H. Sreedhar Sports Science Expert, TransStadia

Member of ‘Khelo India Fitness Assessment Protocols’
Committee
9 Mr. I.V. Basavaraddi Advisor, Ministry of AYUSH
10 Mr. Sujit Panigrahi CEO, Fitness365

Leads Khelo India Fitness Assessment Program, Sports
Authority of India
Acknowledgements
Acknowledgements
On behalf of the Committee constituted for the ‘Development of Age Appropriate Fitness
Protocols’, I thank all individuals and institutions who have contributed to the consultations and
deliberations that has gone behind developing the protocols. First and foremost, I would like to
profoundly thank Shri R.S.Julaniya, Former Secretary, Department of Sports, Government of India
for his dynamic leadership and steadfast support during his tenure as Secretary, Sports. Next, I
express my gratitude to Dr. Manohar Agnani, Joint Secretary, Ministry of Health and Family
Welfare for his warm encouragement and timely support. I would also like to express sincere
thanks towards Shri L.S. Singh, Joint Secretary, Department of Sports for his guidance right from
the conception stage.
Next, I owe my deepest gratitude to Shri Rohit Khanna, Chief Executive Officer, Fit India Mission,
Dr. Harshvardhan Nayak, Technical Consultant, Ministry of Health and Family Welfare, Ms. Sobika
Rao, Assistant Professor, Morarji Desai National Institute of Yoga, Dr. Subham Badhyal, Senior
Research Officer, Sports Science, Sports Authority of India and Shri Shailendra Maurya, Section
Officer (Sports Department), CBSE, Mr. Vishnu Sudhakaran, Deputy Director, Fit India Mission and
Dr. Pankaj Aggarwal, Public Health Expert- Non Communicable Diseases project, Tata Trusts
supporting Ministry of Health and Family Welfare for their active participation in various meetings
of the Committee, their ideas and practical inputs has helped to formulate and finalise these
protocols.
Finally, my heartfelt appreciation goes to project NISHTHA/Jhpiego for their creative work and
excellent layout designs, Shri. Kunal Patadia and Shri. Mayank Choudhary for their secretarial
assistance and coordination work.
Ekta Vishnoi
Mission Director – Fit India
Table of Contents
Table of Contents
Expert Committee .............................................................................................................. 9
Overview
Acknowledgement .............................................................................................................10
1. Overview ...................................................................................................................14
1.1 Purpose of the Program ............................................................................................14
1.2 Key Objectives..........................................................................................................14
1.3 Developmental Goals for Children .............................................................................15
2. Physical Fitness Assessment ........................................................................................17
2.1 Battery of Tests for Age Group 5-8 Years | Class 1 To 3 ................................................17
2.2 Battery of Tests for Age Group: 9-18+ Years | Class 4 To 12 .........................................17
3. Test Descriptions for Children ......................................................................................18
3.1 Body Composition (Body Mass Index or BMI) .............................................................18
3.2 Coordination (Plate Tapping Test) .............................................................................20
3.4 Abdominal/Core Strength (Partial Curl Up - 30 seconds) ..............................................22
3.5 Muscular Endurance (Push Ups for Boys/Modified Push Ups for Girls) ...........................23
3.6 Flexibility (Sit and Reach) ..........................................................................................25
3.7 Cardiovascular Endurance (600 m Run/Walk) ..............................................................27
3.8 Speed (50 m Dash)...................................................................................................28
4. Fitness Protocols ........................................................................................................29
4.1 Activities for Age 5-8 yrs (Class 1-3) - Focus on Fundamental Movement Skills ...............29
Activity 1: Walking on Heels ........................................................................................30

Activity 3: Running & Jumping .....................................................................................31
Activity 4: Animal Walk................................................................................................31
Crab Walk .............................................................................................................31
Bear Walk..............................................................................................................32
Activity 5: Static Balance: Standing like a Stork ..............................................................32

Activity 6: Skipping .....................................................................................................33
Activity 7: Throwing and Catching ................................................................................33
Activity 8: Zigzag Running ...........................................................................................33
Activity 9: Jumping Jacks .............................................................................................34
Activity 10: Shuttle Run ...............................................................................................34
Activity 11: Stretching .................................................................................................35
Cat & Cow Pose .....................................................................................................35
Activity 12: Chasing Games (Pakda Pakdi, Hide & Seek, Chain Chain, 7 Stones) .................36
Activity 13: Relay Races (3 Legged Race, Lemon Race, Sack Race, Ball Carry) .....................37
4.2 Activities for Age 9-18 years (Class IV to XII) - Focus on Sports Skills Development ........38
4.3 Suggested Fitness Exercises for Age 9-14 (Class 4-8) ...................................................39
4.3.1 Endurance related Activities .................................................................................39

4.3.2 Strength related Activities ....................................................................................40
4.3.3 Flexibility related Activities ...................................................................................41
4.4 Suggested Fitness Activities for age 15-18 (Class 9-12) .................................................42
4.4.1 Endurance and speed related Activities .................................................................42

4.4.2 Strength related Activities ....................................................................................43
4.4.3 Flexibility related Activities ...................................................................................44
5. Age-appropriate Yoga Protocols ...................................................................................45
5.1 Yoga protocol for Age of 5-8 Years (Class 1-3).............................................................45
5.2 Yoga protocol for Age of 9-18 Years(Class 4-12) .........................................................46
6. Guidelines & Safety Considerations ..............................................................................47
6.1 Environmental Consideration .....................................................................................47
6.2 Warm up ................................................................................................................47
6.3 Hydration ...............................................................................................................47
6.4 Cool Down ..............................................................................................................47
6.5 Other Considerations ..............................................................................................47
7. Benchmarks for Fitness Tests ......................................................................................48
7.1 Description of Fitness Indicators.................................................................................48
7.2 Coordination Test - Plate Tapping for Boys .................................................................48
7.3 Coordination Test - Plate Tapping for Girls ................................................................48
7.4 Balance Test - Flamingo Balance Test Boys ................................................................49
7.5 Balance Test - Flamingo Balance Test Girls ..................................................................49
7.6 Abdominal/Core strength - Partial Curl-up for Boys ...................................................49
7.8 Abdominal/Core strength - Partial Curl-up for Girls ....................................................50
7.9 Muscular Endurance - Push-ups for Boys...................................................................50
7.10 Muscular Endurance - Modified Push-ups for Girls ...................................................51
7.11 Flexibility Test - Sit and Reach for Boys (9-18 years) ..................................................51
7.12 Flexibility Test - Sit and Reach for Girls (9-18 years) ..................................................52
7.13 Cardiovascular Endurance - 600 m Run/Walk - Boys .................................................53
7.14 Cardiovascular Endurance - 600 m Run/Walk - Girls .................................................53
7.15 Speed Test - 50 m Dash - Boys ................................................................................54
7.16 Speed Test - 50 m Dash - Girls ................................................................................55
7.17 Body Mass Index.....................................................................................................57
1. Overview
The Fitness Program for children focuses on developing motor skills, knowledge of physical
education and Sports Skills, which is implemented and evaluated in a progressive and
developmentally appropriate manner.
Successful participation in specific physical activities requires the acquisition and mastery of
appropriate fundamental and specialised skills (e.g. overhead strike with a racket, backhand throw
with a disc, in-step kick with a ball, front-crawl, stroke with bat/racquet, a specific step with dance
and music).
1.1 Purpose of the Program

The purpose is to enable the children to demonstrate individually and in groups (with others), the
physical skills, practices and values to enjoy an active healthy lifespan.
1.2 Key Objectives

1. Ensure 60 Minutes of Moderate-to-vigorous Physical Activity (MVPA) Per Day
2. Promote 'Fitness for All'
3. Institution of Age-appropriate, Progressive Curriculum:
a. Children of Class Nursery to III to perform variety of fundamental movement skills
b. All Children from Class VI onwards to get intervention aimed at improving their fitness
levels, competency in sports skills and techniques of children
c. Age-appropriate Physical Activities and Exercises to include flavours of
i. Recreational Games
ii. Modern Sports and Traditional Games
iii. Dance
iv. Yoga
v. Free-hand exercises
4. Fitness Assessment Report Card for every Child (Class 1-12):
a. Physical Fitness Assessments will be conducted by School for each Student by trained
staff to Track the fitness level and health indicator of each child as per the Khelo India
battery of tests for Class 1-3 (5-8 years) and Class 4-12 (9 to 18+ years)
b. Assessment of children by their parents
5. Create a System for Monitoring: Tracking the overall improvements of the school as well as
each class and children. Re-evaluate Intervention Strategy
6. Develop system for regular feedback and program re-evaluation strategy
1.3 Developmental Goals for Children
Fitness and Active Lifestyle Sports Pursuit Participation in
Competitions
Class I- III Movement Education

(Age 5 - 8 Acquisition of fundamental motor skills and movement concepts - Body, Space and Effort
years) Awareness
Emphasis on learning and enjoyment through developmentally appropriate movement

experiences
Class IV - Broad-Based Development

VIII (Age Acquisition of overall skills and concepts (within physical activities and sports)
9-14
years) Emphasis on Involvement in a range of physical and sporting experiences that are fun and
inclusive
Understanding of principles of training and safe practices
Anchored on core values (respect, responsibility, resilience, integrity, care and harmony)
Recreational Participation# Application of training in competitions. Winning to be a

Class IX - Development of physical secondary emphasis.
XII (Age activity- and/or sport specific
15-18 skills and tactics Development of mental skills
years)
Sustained involvement in Emphasis on sport-specific strength and fitness
physical activities and/or conditioning
sports based on interest and
competencies Specialisation* High Performance**
Consolidation of one or High amount of
Application of principles of two sport-specific skills performance-based training
training and safe practices and tactics for those who and competition Focus on
Maintenance of health and have Sports Talent one sport
skill-related fitness
# More emphasis to be given to participation of ‘all children’ and fun part of the modified games,
sports and different kinds of physical activities. Fitness for All and Good Social Behaviour has to be
a key outcome of the whole class/school.
* Specialisation to be only for students who have sports talent and want to compete at higher levels.
Compulsory and rigid sports specialization should be avoided for all children, as it has been reported
to result in significant sports injuries, especially chronic and overuse injuries.
** This should be for selected few on the basis of their potential and past records. Generalization can
be avoided for all the students. All the general principles of sports performance enhancement as
applicable for any other elite players may be applied with sufficient modification including the
concept of periodization.
Fitness defines the ability to perform physical activity, and encompasses a wide range of abilities.
Each activity and sports require a specific set of skills and fitness level. Fitness is generally divided
into specific fitness categories or components, and each can be tested and trained individually.
The concept of Health-related Physical Fitness Components can be incorporated in Schools as

Developmental Goals.
1. Health-related Physical Fitness Components:

a. Cardiorespiratory endurance,
b. body composition,
c. muscular strength,
d. muscular endurance
e. flexibility.
2. Skill-related Physical Fitness Components:

a. Speed
b. Agility
c. Coordination
d. Balance
e. Power
f. Reaction time
Schools may like to do assessment independently/ tracking of improvement in these parameters

for overall development of children.
2. Physical Fitness Assessment
The following Khelo India battery of Fitness Assessment Tests has been finalized by the Expert
Committee of Physical Fitness Assessment:
2.1 Battery of Tests for Age Group 5-8 Years | Class 1 To 3

At primary class 1-3, children should acquire Fundamental Movement Skills (FMS) leaving the
learning of specific physical activities to later stages. FMS provide the building blocks for many
physical activities, such as playing games, dance, and sport. Locomotor, Manipulative & Body
Management abilities are key to success in most sports and physical activities. The following are
the abilities of children in class 1-3 which need to be measured and tracked which are important
for controlling the body in various situations:
1. Body Composition (BMI)

2. Coordination (Plate Tapping)
3. Balance (Flamingo Balance)
2.2 Battery of Tests for Age Group: 9-18+ Years | Class 4 To 12

For Class 4 to 12, it is important for Children to have an overall physical fitness. The following
Components are to be considered in Physical Health and Fitness Profile:
1. Body Composition (BMI)

2. Muscular Strength and Endurance
a. Abdominal/Core Strength (Partial Curl-up)
b. Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 M Run/Walk)
5. Speed (50 m Dash)
The tests are being done by schools across India through Khelo India Assessor App (School
Version) - available on Google Play Store. Children are given a Fitness Assessment Report Card
at the end of Term 1 and Term 2.
Schools and Parents have individual User ID and Password, with access to
schoolfitness.kheloindia.gov.in and Khelo India App respectively where they can see detailed
Report Cards and history.
3. Test Descriptions for Children
3.1 Body Composition (Body Mass Index or BMI)
What does it measure:
Body Composition refers primarily to the distribution of muscle and fat in the body. Body size
such as height, length and girth are also grouped under this component.
The test performed is Body Mass Index (BMI), which is calculated from body Weight (W) and
height(H). BMI = W / (H x H), where W = body weight in kilograms and H = height in meters.
The higher the score usually indicates higher levels of body fat.
Measuring Height Accurately Infrastructure/Equipment Required:

Remove the participant’s shoes, bulky clothing, Flat, Clean surface, Weighing Machine,
and hair ornaments, and unbraid hair that Stadiometer/Measuring Tape pasted on a wall
interferes with the measurement.
Take the height measurement on flooring that is

Scoring:
not carpeted and against a flat surface such as a
wall with no molding. Wall
Have the participant stand with feet flat,

together, and back against the wall. Make sure
legs are straight, arms are at sides, and
shoulders are level.
Make sure the participant is looking straight

ahead and that the line of sight is parallel with
the floor.
Take the measurement while the participant

stands with head, shoulders, buttocks, and heels
touching the flat surface (wall). (See illustration.)
Depending on the overall body shape of the
participant, all points may not touch the wall.
Use a flat headpiece to form a right angle with Height recorded in cm and mm. Accurately
the wall and lower the headpiece until it firmly record the height to the nearest 0.1
touches the crown of the head. centimeter.
Make sure the measurer's eyes are at the same
level as the headpiece.
Lightly mark where the bottom of the headpiece
meets the wall. Then, use a metal tape to
measure from the base on the floor to the
marked measurement on the wall to get the
Weight will be recorded in kilogram (kg) and
height measurement.
grams (gms). Record the weight to the nearest
Accurately record the height to the nearest 0.1
decimal fraction (eg, 25.1 kilograms).
centimeter.
Measuring Weight Accurately
Use a digital scale. Avoid using bathroom scales
that are spring-loaded. Place the scale on firm
flooring (such as tile or wood) rather than carpet.
Have the participant remove shoes and heavy
clothing, such as sweaters.
Have the participant stand with both feet in the
center of the scale.
Record the weight to the nearest decimal
fraction (for example, 25.1 kilograms).
How to conduct: https://youtu.be/mVGfZ0_ki7M
3.2 Coordination (Plate Tapping Test)
Tests speed and coordination of limb movement
How to Perform: Infrastructure/Equipment Required:

If possible, the table height should be adjusted Table (adjustable height), 2 yellow discs (20cm
so that the subject is standing comfortably in diameter), rectangle (30 x 20 cm), stopwatch
front of the discs. The two yellow discs are
placed with their centers 60 cm apart on the Scoring:
table. The rectangle is placed equidistant The time taken to complete 25 cycles is
between both discs. recorded
The non-preferred hand is placed on the

rectangle. The subject moves the preferred
hand back and forth between the discs over the
hand in the middle as quickly as possible.
This action is repeated for 25 full cycles (50

taps).
How to conduct: https://youtu.be/7iXA_PMqok8
Administrative Suggestion:
Participants should be encouraged to stand in a balanced posture, feet apart to shoulder width.
Results are usually better if the participant can maintain constant pace during most of the run.
Suggested Physical activities to improve Coordination (plate tapping test) : You can
improve by practicing paper airplane throw, handkerchief catch, Frisbee, ruler drop.
3.3 Static Balance (Flamingo Balance Test)
Ability to balance successfully on a single leg. This single leg balance test assesses the strength
of the leg, pelvic, and trunk muscle as well as static balance.

Stand on the beam. Keep balance by holding Non Slippery even surface, Stopwatch, can be
the instructor's hand (if required to start). done by just standing on a beam.
Scoring:
While balancing on the preferred leg, the free
The total number of falls or loss of balance in 60
leg is flexed at the knee and the foot of this leg
seconds of balancing is recorded.
held close to the buttocks.
If there are more than 15 falls in the first 30

Start the watch as the instructor lets go of
seconds, the test is terminated.
the participant/subject.
Pause the stopwatch each time the subject

loses balance (either by falling off the beam or
letting go of the foot being held).
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 test is terminated.
How to conduct: https://youtu.be/LN72M7Ij6tg
Participants should be encouraged to focus eyes on stationary objects straight ahead.
Suggested Physical activities to improve Balance (Flamingo Test)

To improve balance, you should practice one foot balance, walking on toes and heel toe
walking, walking on straight lines, skipping, hopping, vrikshasana, walking on beam etc.
3.4 Abdominal/Core Strength (Partial Curl Up - 30 seconds)
The curl up test measures abdominal muscular strength and endurance of the abdominals and
hip-Flexors, important in back support and core stability.

The subject lies on a cushioned, flat, clean Flat clean cushioned surface with two parallel
surface with knees flexed, usually at 90 degrees, strips (6 inches apart), Stopwatch
with hands straight on the sides (palms facing
downwards) closer to the ground, parallel to Scoring:
the body. Record the maximum number of Curl ups in a
certain time period 30 seconds.
The subject raises the trunk in a smooth
motion, keeping the arms in position, curling
up the desired amount (at least 6 inches
above/along the ground towards the parallel
strip).
The trunk is lowered back to the floor so that

How to conduct: https://youtu.be/Apz7MH3dO-M
the shoulder blades or upper back touch the
floor.
Participants should be encouraged to keep normal breathing rate. Results are usually better if the
participant can maintain constant pace during the activity.
Suggested physical activities to improve abdominal strength (partial curl ups) and
muscular endurance (push ups/ modified push ups for girls)
1. You need to Practice climb stairs, hill walk, cycling, dance, push ups, sit ups, squats, planks,
crunches, Naukasana, Shalabhasana, Akarna Dhanurasana etc.. to build strength.
2. You need to practice Tadasana, Vrikshasana, Utkatasana, Trikonasana, Katichakrasana, Yoga
Mudrasana, Quarter squat, Climb stairs, Crunches and Back extension exercise.
3.5 Muscular Endurance (Push Ups for Boys/Modified Push Ups for Girls)
Upper body strength, endurance, and trunk stability.

A standard push up begins with the hands and Flat clean cushioned surface/Gym mat
toes touching the floor, the body and legs in a
Scoring:
straight line, feet slightly apart, the arms at
shoulder width apart, extended and at a right Record number of correctly completed push ups.
angle to the body.
For boys
Keeping the back and knees straight, the

subject lowers the body to a predetermined
point, to touch 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, and the test continues

until exhaustion, or until they can do no more For girls
in rhythm or have reached the target number
of push-ups.
For girls: push-up technique is with the knees

resting on the ground.
How to conduct: https://youtu.be/wDPMtXeGuUo
Participants should be encouraged to emphasize to keep the back straight. Results are usually
better if the participant can maintain constant pace during the activity.
Suggested physical activities to improve abdominal strength:
1. You need to Practice climb stairs, hill walk, cycling, dance, push ups, sit ups, squats, planks,
crunches, Naukasana, Shalabhasana, Akarna Dhanurasana etc., to build strength.
2. You need to practice Tadasana, Vrikshasana, Utkatasana, Trikonasana, Katichakrasana, Yoga
Mudrasana, Quarter squat, Climb stairs, Crunches and Back extension exercise.
You may also like to additionally measure muscular strength using these test protocols:
1. Vertical jump test (lower limb explosive power and strength)
2. Hand grip strength (grip strength)
3. Press up test; push ups tests etc. one test may be chosen targeting major muscle groups of
the body like upper limb, lower limb, core and abdomen, back etc.
3.6 Flexibility (Sit and Reach)
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 involves sitting on the floor with legs Flat clean cushioned surface/Gym Mats, Sit and
stretched out straight ahead. Shoes should be Reach box with the following dimensions: 12" x
removed. The soles of the feet are placed flat 12" (sides) 12" x 10" (front and back) 12" x 21"
against the Sit and Reach box. Both knees (top) Inscribe the top panel with centimeter/mm
should be locked and pressed flat to the floor gradations.
- the tester may assist by holding them down.
With the palms facing downwards, and the

hands on top of each other, the subject
reaches forward along the measuring line as
far as possible.
Ensure that the hands remain at the same Scoring:

level, not one reaching further forward than
The score is recorded (difference between initial
the other. After some practice reaches, the
position and final position), in cm and mm, as
subject reaches out and holds that position
the distance reached by the hand.
for one-two seconds while the distance is
recorded. Make sure there are no jerky
movements.
It is crucial that the vertical plane against
which the subject's feet will be placed is
exactly at the 23 cm mark of the Sit and Reach
box.
How to conduct: https://youtu.be/nv7HEw-a-Yw
Proper warm-up and static stretching of the lower back and posterior thighs is very important
for this test. A partner placing his/her hands lightly across knees can prevent the flexing of knees.
Keep hands over each other (fish pose). In order to prevent the test apparatus from sliding away
during the test, it should be placed against a wall or a similar immovable object.
The test trial is repeated if:
1. The hands reach out unevenly or
2. The knees are flexed at the time of doing the test.
Suggested physical activities to improve flexibility: You need to do stretching by toe

touching, climbing stairs, Chakrasana, Halasana, Paschimottanasana, Hastottanasana,
Trikonasana, Katichakrasna, Tadasana, Tai-chi and pilates on regular basis to develop flexibility.
3.7 Cardiovascular Endurance (600 m Run/Walk)
Cardiovascular Fitness/Cardiovascular Endurance

Participants are instructed to run 600 m in the Stopwatch, whistle, marker cone, lime powder,
fastest possible pace. measuring tape, 200 or 400 m with 1.22 mt
(minimum 1 mt) width preferably on a flat and
The participants begin on signal (Starting even playground with a marking of starting and
point)- “ready, start”. As they cross the finish finish line.
line, elapsed time should be announced to the
Scoring:
participants.
Time taken for completion (Run or Walk) in min,
Walking is permitted but the objective is to sec, mm
cover the distance in the shortest possible
time.
How to conduct: https://youtu.be/fD6qFP6srgQ
Participants should be encouraged to practice running with emphasis placed on the concept of
pace. Results are usually better if the participant can maintain constant pace during most of the
run and perhaps using a strong closing effort.
Suggested physical activities to improve cardiovascular endurance (600 m run/walk):

You can do pranayam (kapalbhati, bhastrika, bhramari), road cycling, swimming, aerobics,
running and dancing to improve endurance.
3.8 Speed (50 m Dash)
Determines acceleration and speed

A thorough warm up should be given, Measuring tape or marked track, stopwatch,
including some practice starts and cone markers, flat and clear surface of at least
accelerations. 60 m.
Scoring:
Start from a stationary position, with one foot
Time taken for completion
in front of the other. The front foot must be on
or behind the starting line. This starting
position should be static (dead start).
The tester should provide hints for maximizing

speed (such as keeping low, driving hard with
the arms and legs) and encourage to continue
running hard through the finish line.
How to conduct: https://youtu.be/V7SHY_n7n2A
Participants should be encouraged to practice running with emphasis placed on the concept of
pace. Results are usually better if the participant can maintain constant pace during most of the
run and perhaps using a strong closing effort.
Suggested physical activities to improve speed (50-m standing dash):

You can practice quick sprints, frog hops and one leg hops to improve speed.
You can also do leg stretching to increase stride length which in turn improves speed.
Additionally, you can practice 10m shuttle run, zigzag run, agility hurdles, Two Jumps Forward,
One Jump Back, Squat Out / Hop In, Lateral Jumps with Agility Ladder, criss cross rope jumping
to improve speed along with change in direction (agility).
4. Fitness Protocols
WHO Guidelines on Physical Activity and Sedentary Behavior 2020
Age Appropriate Fitness Protocols and Guidelines for age 5-18 years
1. At least an average of 60 minutes per day of moderate-to-vigorous intensity
physical activity, across the week; most of this physical activity should be aerobic.
2. Vigorous-intensity aerobic activities, as well as those that strengthen muscle and
bone should be incorporated at least 3 days a week.
4.1 Activities for Age 5-8 yrs (Class 1-3) - Focus on Fundamental Movement
Skills
The focus is on the development of key Fundamental Movement Skills which are required for life.
Fit India recommends the following activities for improvement of fitness for the 5-8 age groups:
1. Locomotor Skills
a. Walking
b. Running
c. Leaping / Jumping
d. Hopping / Skipping / Galloping
e. Sliding / Crawling / Rolling/rotating
2. Manipulative Skills
a. Throwing
b. Catching
c. Bouncing / Dribbling
d. Trapping
e. Kicking with Hand / with leg
f. Volleying
g. Striking etc.
3. Body Management/Non-locomotor Skills
a. Curling
b. Stretching
c. Twisting / turning / spinning
d. Pushing / Pulling
e. Rocking
f. Swinging / pivoting
g. Balancing / counter balancing
h. Counter-tension etc.)
The four broad categories of movement concepts are taught:
Body awareness Space awareness Effort awareness Relationship

awareness
(what the body is (where the body and (how the body is (with whom or what
doing) object is moving) moving) the body is relating to
as it moves)
These skills taught in Class 1-3 are fundamental to learning any sports, physical, recreational,
dance related activities. All activities are fun and inclusive. Activities range from Athletics,
Education Gymnastics, Recreational and Minor/Adapted Games, Traditional Game forms, Health
and Nutrition, Dance etc. Activities which are recommended for improvement of FMS:
Activity 1: Walking on Heels

Having good balance is important for many everyday activities, such as going up and down
stairs.
How to Perform:
1. Position the heel of one foot just in front of the
toes of the other foot. Your heel and toes should
touch or almost touch.
2. Choose a spot ahead of you and focus on it to keep
you steady as you walk.
3. Take a step. Put your heel just in front of the toe of
your other foot.
4. Repeat for 20 steps
Activity 2: Crouch Forward & Backward
How to Perform:
1. Get down into a crouching position.
2. Simply walk forward as far as you can, maintaining
the crouch position.
3. Shoot for 30 seconds continuously and complete 3
sets
4. Repeat the same now in a backward position, i.e. try
going back in the same crouching position.
Activity 3: Running & Jumping

How to Perform:
1. Run Forwards (1) /Backwards (2)
2. Run Sideways (3)
3. Jump with both feet
4. Jump from one foot to another
Variations:
1. Run on the spot slowly and quickly
2. Jump or move from one spot to another
Equipment:
1. Lime Powder
2. Cones & Markers
Activity 4: Animal Walk

Crab Walk
1. Begin by sitting on the floor with your feet hip-distance
apart in front of you and your arms behind your back
with fingers facing hips.
2. Lift hips off the floor and tighten your abs.
3. Start “walking” forward by moving your left hand
followed by your right foot; and then your right hand
followed by your left foot. Walk four or more steps as
space allows, then walk back.
4. Continue back and forth for the desired amount of time.
Bear Walk
1. Place your hands on the ground about 3 feet in front of
you.
1. Keep your buttocks high in the air.
2. Step forward with one of your hands. Then step forward
with the opposite foot. Step forward with the other arm
and then the other foot.
3. Continue forward in the manner.
4. When you get to the end of the room you can either go
backward or turn around and go the other direction.
Snake Crawl
1. Go flat on your stomach.
2. As you crawl, rotate your knees out so your hips can
hug the ground as close as possible.
3. Push the insides of your feet into the ground.
Donkey Kick
1. Get on all fours, with your hands stacked directly under
shoulders, and knees under hips.
2. Make sure your back is flat (think: balancing a cup of
coffee on your lower back), and tuck your chin slightly
so the back of your neck is facing the ceiling.
3. Without rounding your spine, engage your lower
abdominals. Keeping the 90-degree bend in your right
knee, slowly lift your leg straight back and up toward the
ceiling.
4. Your max height is right before your back starts to arch,
or your hips begin to rotate.
5. Return to the starting position. Repeat all steps on one side, then switch legs.
Activity 5: Static Balance: Standing like a Stork

1. Stand on one foot behind a sturdy chair, holding on
for balance.
2. Hold position for up to 10 seconds.
3. Repeat 10-15 times.
4. Repeat 10-15 times with another leg.
5. Repeat 10-15 more times with each leg.
At the beginning you can hold the chair or wall for support.
As you progress try the balance activity without any support.
Activity 6: Skipping
1. Hold the jump rope in front of you with your hands
together and your elbows close to your body.
2. Practice a toe catch.
3. Place the rope behind you and turn the jump rope over
your head.
4. Catch the jump rope under your toes and lift up your heels
and let it out from underneath your feet
Activity 7: Throwing and Catching
In the above activities there is a thrower who throws the ball towards the other person who is
the catcher. This activity can be between two or more persons.
Activity 8: Zigzag Running

1. Place 5 cones in a zigzag pattern 3-5 feet apart.
2. Run quickly all the way around each cone and run diagonally to the next cone in 1 step.
3. Always go to the OUTSIDE of the cones and run all the way around.
4. Perform the drill down and walk back, then repeat for your second set. After 2 sets you'll take
a 30 second break, then repeat for a total of 3 sets.
Activity 9: Jumping Jacks
1. Stand upright with your legs together, arms at your sides.
2. Bend your knees slightly, and jump into the air
3. As you jump, spread your legs to be about shoulder-width
apart.
4. Stretch your arms out and over your head.
5. Jump back to the starting position. Repeat.
Activity 10: Shuttle Run

1. Place the cones the desired distance apart (usually 10 or 20 m).
2. Step 2: Place 2 small blocks or balls at the far cone.
3. Step 3: Start at the cone away from the blocks.
4. Step 4: Get into the sprinter
position. Sprint as fast as you can
to the other cone.
5. Step 5: Grab one of the blocks
with your hand and immediately
turn around and sprint back to the
starting cone.
6. Step 6: Set the block at the
starting cone and then sprint back
to grab the second block.
7. Step 7: Grab the second block and turn and sprint through the starting cone.
8. Step 8: The time stops as soon as you pass the first cone for the final time.
Activity 11: Stretching
Cat & Cow Pose
1. Start on all fours with the spine and neck in a neutral
position. The back should be flat like a tabletop.
2. Eyes should look straight down to the ground. Inhale,
drop the belly down and slowly lift the neck and head up.
This is the cow half of the pose—picture a cow's swayed
back with bony hips.
3. Next, on an exhale, lift the belly and spine so the back is
arched like a cat's. Eyes look toward the belly button.
4. Alternate 5 to 10 cat-cow stretches, then return to the neutral hands-and-knees position.
Overhead Arm Stretch

1. Stand up straight with feet together.
2. With back straight, reach arms straight up and overhead, without
locking elbows.
3. Hands can be touching or apart. You can also do a very gentle
backbend here. If you choose to bend backwards, keep your chin
and neck lifted.
Shoulder Stretch
1. Reach the right arm straight out in front of you.

2. Bend the left arm and put the left wrist on the back of the right
arm, just above the elbow.
3. Your left palm will be facing to the side.
4. Use the left arm to gently press the right arm across your body
until you feel a good stretch. Hold for 10 to 30 seconds.
5. Switch arms and repeat.
Butterfly Stretch:
1. In a seated position, place the soles of the feet together and
hold them with the hands.
2. The legs are now forming the butterfly "wings." Elbows can be
between the legs or resting on the knees.
3. Gently press the knees down to increase the stretch.
4. To add a spine stretch, bend forward from the upper back and
reach forehead toward feet.
Activity 12: Chasing Games (Pakda Pakdi, Hide & Seek, Chain Chain, 7 Stones)
Tag Game (Pakda Pakdi):

1. One person is to touch someone else.
2. Decide who is " it." This person will chase the other
players, trying to tag them, until he/she tags someone
Hide & Seek:

1. One person has to count till some number.
2. Then Other players will hide and just wait to be found.
3. The general idea is that one person is "it," that person
closes his or her eyes and counts to a certain number
without looking and then he or she tries to find the
others.
Chain Chain:
1. Unlike most games which can be enjoyed in small groups, sakhli is the most fun in a group
of more than five.
2. In this, when the ‘denner’ catches someone, the two must join hands and try to catch the
others.
3. It’s a challenge to run while catching one person’s hand, but it gets really fun when three
or more people are in the human chain!
7 Stones:
1. Children are divided into 2 teams.
2. A member of the one team tries to knock the stones with
the help of a ball.
3. Once the stones are knocked down, the team must restore
the stones.
4. The opposing team tries to stop them throwing the ball at
the players.
5. If the ball touches any player, that player is out.
6. The team tries to rebuild the stones while managing to not get hit by the ball from the
opposing team.
Activity 13: Relay Races (3 Legged Race, Lemon Race, Sack Race, Ball Carry)
3 Legged Race
1. Stand with your partner and face the same direction with your
legs touching.
2. Tie the rope or cloth securely around the touching ankles.
3. Put your arm around your partner's waist, and have your partner
do the same.
4. Put your untied leg behind the start line
5. Run in synchronization with your partner towards the finish line
6. Run, keeping your legs in sync.
Lemon & Spoon
1. Mark a start and finish line.

2. Line up the kids at the start line.
3. Give each child a spoon to hold in the mouth.
4. The lemon needs to be balanced on the spoon.
5. The one to reach the finish line first without
dropping the lemon/ marble WINS
Sack Race
1. Each player puts both legs into the sack and hops around a
cone, or some marked point, and back, tagging the next
person in line.
2. Then, the next person in line gets into the sack and repeats the
once-around the cone course.
3. The first team to the finish line wins.
Ball Carry
1. Stand face to face, hold two sticks and put the ball on
the sticks.
2. The two children cooperate and carry the ball to the
turning point and come back.
3. When you come back to the beginning point, you give
the ball to the next two children and take turns.
4. If you drop the ball, pick it up and start again from the
children who dropped it.
4.2 Activities for Age 9-18 years (Class IV to XII) - Focus on Sports Skills
Development
Games-related concepts are introduced to Children through modified games at the upper primary
and reinforced at the secondary levels. Both fundamental and specialised skills and movement
concepts are required in playing these games. In this syllabus, games are classified into the
following categories:
1. Net-barrier
2. Striking-fielding
3. Territorial-invasion
Within each game category, there are games-related concepts that are transferable across games
within the same category. Game-specific skills are also identified for selected games for the
learning area of Physical Activities.
Apart from good balance and stability, the fitness aspects that needs to be developed during this
phase are:
1. Muscular Strength and Muscular Endurance

2. Speed
3. Flexibility
4. Cardio-vascular Endurance
4.3 Suggested Fitness Exercises for Age 9-14 (Class 4-8)

Fit India recommends the following activities for improvement of fitness for the 9-14 age
groups:
4.3.1 Endurance related Activities

1. Spot Running (improves Speed & Endurance & Core Strength)
a. Stand straight.
b. Start jogging.
c. Make sure to jump on toes and land on your heels.
d. As this is a warm-up, do this for 30 to 45 seconds.
2. Climbing Stairs (Endurance)

a. Step the right foot onto the first step, followed by the left.
b. Continue this stepping motion until you've reached the top of the stairs.
c. Always lead with the high foot.
d. Don't let your feet cross while climbing up the stairs.
3. Walking on toes (Endurance)

a. Position the heel of one foot just in front of the toes of the other foot. Your heel
and toes should touch or almost touch.
b. Choose a spot ahead of you and focus on it to keep you steady as you walk.
c. Take a step.
d. Put your heel just in front of the toe of your other foot.
e. Repeat for 20 steps.
4. Swimming (Endurance)
a. Float with your face in the water, your body straight and horizontal.
b. Stack your hands and keep your arms and legs long.
c. Kick out and back in a circle then snap your feet together.
d. Drop your head underwater and exhale.
5. Jumping Jacks (Endurance)

a. Jump up and spread your legs apart as you swing your arms over your head.
b. Jump again and bring your arms back to your sides and your legs together.
6. March and Swing Your Arms (Endurance)

a. March in place. Lift your knees up as high as you can. Go at a steady pace.
b. As you bring your knee up, swing the opposite arm in front of you.
c. Switch your arms when you switch your legs
4.3.2 Strength related Activities

1. Straight Leg Raises (Strength)
a. Stand tall. Use a chair or wall for balance.
b. Forward:
i. Slowly lift your leg up in front of you as high as you can.
ii. Keep your leg straight.
iii. Then lower back to the starting position.
iv. Do not relax your leg.
V. Do not swing your leg.
c. Side:
i. Slowly lift your leg out to the side with your toe pointed forward.
ii. Keep your leg straight.
iii . Then lower back to the starting position.
iv. Do not relax your leg.
v. Do not swing your leg.
d. After you have completed all leg lifts on one side, switch to the other side.
2. Push Ups on the Wall (Strength)

a. Stand facing the wall.
b. Place your hands flat on the wall at shoulder level.
c. Keep your arms straight.
d. Your feet should be behind your body so that you are leaning on the wall.
e. Stand on the balls of your feet.
f. Bend your arms to bring your chest to the wall.
g. Keep your legs in place.
h. Make your body a straight line.
i. Push your arms straight to return to the starting position.
j. Make sure your body stays in a straight line the whole time.
3. Long Jump (Strength)

Goal starts from the same point on the track and always is running at full speed when the
takeoff foot hits the board.
4. Goal Keeping (Strength)

Goalkeeper is the last line of defense who needs to guard his goal and protect his team.
4.3.3 Flexibility related Activities

1. Calf Stretch
a. Stand facing a wall. Put your hands against the wall at shoulder height.
b. Put one foot in front of the other.
c. Bend your elbows and lean in toward the wall. You will feel a stretch in your calves.
d. Keep your knee straight and your hips forward. Make sure your heel stays on the ground.
Switch your feet and repeat the stretch.
2. Child’s Pose
a. Kneel on the ground.
b. Bend at your hips. Put your arms next to your head with your hands on the ground in front
of you.
c. Sit your bottom down over your heels. You should feel a stretch in your shoulders and
lower back.
3. Knee to Chest
a. Lie on your back with your legs straight.
b. Bring the right knee toward your chest.
c. Wrap your arms underneath your knee and pull your leg closer to your body until you feel
a stretch in the back of your right thigh.
d. Repeat the stretch on your left leg.
4. Bend Down (Flexibility)

a. Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
b. Exhale as you bend forward at the hips, lowering your head toward the floor, while keeping
your head, neck and shoulders relaxed.
4.3.4 Balance related Activities

1. Single Leg Stance
a. Stand on one leg with your arms out to the side.
b. Work up to holding this position for 30 seconds.
2. Leg Swings
a. Stand on one leg, swinging the other leg front to back.
b. You can lightly hold onto something for help if necessary.
c. Do 10 swings on each side.
3. Walking on Lines of different Shapes

a. Find or make a straight/zigzag line on the floor.
b. Walk on the line for 20 steps.
c. You can put your arms out to the side for additional balance help.
4.4 Suggested Fitness Activities for age 15-18 (Class 9-12)

Fit India recommends the following activities for improvement of fitness for the 15-18 age
groups:
4.4.1 Endurance and speed related Activities

1. 800 m Race (Endurance)
a. Do this as a group activity with many children
b. Try to complete a given task in the shortest amount of time.
2. Brisk Walking (Endurance)

a. Walk a little initially and then gradually increase the time.
b. Take light, easy steps and make sure your heel touches down before your toes.
3. Quick Air Punches (Endurance)

a. Push off with your back foot and set foot, Quarter-rotate your jabbing shoulder as you
throw the punch, fist your palm and punch.
4. 4*100/200/400 m Relay Race (Endurance & speed)
a. The first runner holds the baton in the right hand, the second runner will receive the baton
– and will run with it – in the left hand, the third will receive and carry the baton in the
right hand and the final runner will handle it in the left hand.
5. Swimming (Cardio Endurance)

a. Float with your face in the water, your body straight and horizontal.
b. Stack your hands and keep your arms and legs long.
c. Kick out and back in a circle then snap your feet together.
d. Drop your head underwater and exhale.
6. Walking lunges (Muscular Endurance)

a. Stand tall in front of a long and clear walkway.
b. Your feet should be hip-width apart, your chest up, and your core and glutes engaged.
c. Take a big step forwards with your left foot, lowering until both your knees are bent at 90°
and your front thigh is parallel to the floor.
4.4.2 Strength related Activities

1. Curl Up (core strength)
a. Lie on your back on the floor. Bend your hips and knees so your feet are flat on the floor.
Reach your arms toward your knees.
b. Lift your head, and then slowly lift your upper back until your hands reach your knees.
c. Try to get your shoulder blades completely off the ground.
d. Pause and then slowly lower all the way back down, including your head.
2. Plank (core strength)

a. Assume a modified push-up position with your elbows bent 90 degrees and both forearms
resting on the floor.
b. Position your elbows directly underneath your shoulders and look straight toward the
floor.
c. Your body should form a perfectly straight line from the crown of your head to your heels
3. Push ups (upper body strength)

a. Keep your feet together.
b. Your weight should be on your chest.
c. Position hands palms-down on the floor
d. Raise your body by using your arms
4. Squat (lower body strength)

a. Plant your feet on the ground
b. Bend your knees
c. Lower yourself in a controlled manner.
4.4.3 Flexibility related Activities

1. Forward Bend (flexibility)
a. Stand with your feet together, extend your torso down without rounding your back.
b. Stay long throughout your neck, extending the crown of your head toward the ground.
c. Draw your shoulders down your back.
5. Age-appropriate Yoga Protocols
Yoga has the ability to change our perspectives of life. More keenness for life, genuine and natural
sense of feel good, renewed sense of health and wellbeing are some of the benefits of Yoga. It’s
therapeutic approaches and principles represent the essence of a broad holistic dimension to
health and disease. The practice of Yoga facilitates mind and body coordination, emotional
equanimity, intellectual clarity to the practitioners. For children in the age group of 5-8 years (Class
1-3), 9-14 years (Class 4-8) and 14-18 Years (Class 9-12), the following Yoga Protocols are to be
followed:
5.1 Yoga protocol for Age of 5-8 Years (Class 1-3)

Sequence Yoga practices Rounds Duration
1. Prayer 1 min
2. Loosening Practices
Neck Movement Left and Right (Road crossing
movement) 3 mins
Neck Movement Up and Down (Watch sky & earth)
Shoulder rotation (Clock and anti-clock wise) 2 rounds
Back Twisting Movement (Pass the ball to other)
Side Bending (See-saw movement)
3. Yogasanas
Standing Tadasana (The Palm tree pose )
Trikonasana (The Triangle pose)
Sitting Parvatasana (The Mountain pose)
Marjariasana (The Cat pose)
2 rounds 8 mins
Simhasana (The Roaring lion pose)
Prone SaralBhujangasana (The Cobra pose)
Balasana (The Child Pose)
Supine Shavasana (The Star fish pose)
4. Pranayama
• Bhramari Pranayama (Humming) 2 rounds 2 mins
5. Krida Practice
• Laughing 2 min
TOTAL DURATION 15 Mins
Important Guidelines for Children:

✔ Children less than 6 years of age should not stay for more than 10 seconds in the final
stage of any Asana.
✔ The total duration for kid’s Yoga session should not be more than 20 minutes.
✔ Children are advised not to do breath holding practices.
✔ Avoid extreme forward and backward bending asanas.
✔ If the child complains of any discomfort while practicing Yoga, may seek medical help.
5.2 Yoga protocol for Age of 9-18 Years(Class 4-12)

Sequence Yoga practices Rounds Duration
1. Prayer 1 min
2. Surya Namaskar 2 rounds 2 mins
3. Yogasanas
Standing Tadasana (The Palm tree pose )
Katicakrasana (The Trunk twisting)
Trikonasana (The Triangle pose)
Sitting Ushtrasana (The Camel pose) 2 rounds
Paschimottanasana (Seated forward bend)
8 mins
Ardha-Matsyendrasana (Half Spinal twist )
Prone Dhanurasana (The Bow pose)
Makarasana (The Crocodile pose)
Supine Ardha-Halsana (90 degree leg raise)
Pavanamuktasana (The Wind releasing pose)
Shavasana (The Corpse Pose)
4. Pranayama 2 rounds
2 mins
● Bhramari Pranayama (Humming)
5. Dhyana
● Focus on your Breath 2 mins
TOTAL DURATION 15 Minutes
To know about each of the Yoga Protocols, please refer to Ministry of AYUSH Website:
http://ayush.gov.in/genericcontent/common-yoga-protocol-2017
Yoga Protocols Videos (in different languages):

https://www.youtube.com/playlist?list=PLRR-Y7wX83ktZnITgjRzl9v_8BaYRMDf-
6. Guidelines & Safety Considerations
6.1 Environmental Consideration

a. Adequate precautionary measures related to adequate hydration and proper clothing
should be taken before undertaking physical exercises in hot humid, cold & high altitude
areas.
b. Adequate rest, quality sleep, Nutrition & Hydration status be ensured before undertaking
exercise protocol as an essential safety prerequisite.
c. Sustained and heavy exercises are to be avoided in Hot & Humid environment.
d. Appropriate modification should be carried out in exercise protocols keeping in view of
the prevailing local environmental conditions be undertaken (extreme weather conditions).
6.2 Warm up
a. Warm-up for a duration of 5-10 minutes will be an integral part of the exercise protocol.
b. Light Stretching be undertaken as a part of the warm up phase of exercise protocol which
has a role in injury prevention.
6.3 Hydration
a. Appropriate measures should be undertaken during the duration of exercise to maintain
adequate hydration to make up for the loss of fluid & electrolyte (water and salt) during
exercise.
6.4 Cool Down

a. Cooling down by undertaking light aerobic exercises & stretching of major joints for a
duration of 5-10 minutes be undertaken after the end of the exercise.
6.5 Other Considerations

a. Participants across the age group having a Body Mass Index (BMI) more than 30 are
advised to start the exercise protocol in a gradual manner with relatively lesser time
duration, lower intensity & lesser frequency and be encouraged to gradually increase the
frequency, time & intensity till it is tolerated well.
b. Children with known medical history should exercise under supervision, after due
clearance from concerned Medical Practitioners.
Participants are encouraged to be vigilant about the possible development / occurrence of

symptoms with regard to adverse medical conditions and immediately stop the exercise and
seek medical attention.
7. Benchmarks for Fitness Tests
7.1 Description of Fitness Indicators

L1 (Work L2 (Must L3 (Can do L4 (Good) L5 (Very L6 (Athletic) L7 (Sports
Harder) Improve) Better) Good) Fit)
Level Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7
Score 2 Points 4 Points 6 Points 7 Points 8 Points 9 Points 10 Points
The following Khelo India Battery of Fitness Assessment Tests and the Benchmark Levels were
finalised by an Expert Committee set up by the Ministry of Youth Affairs and Sports.
The following benchmarks are the baseline reference point for current Academic Year (2020-21).
At the end of the Academic Year, the Fitness benchmarks will be generated based on the fitness
assessment being done in school across India.
For the purpose of current year’s reference point, the following benchmarks are to be used:
7.2 Coordination Test - Plate Tapping for Boys

Age L1 (Work L2 (Must L3 (Can do L4 (Good) L5 (Very L6 (Athletic) L7 (Sports
5 < 00 m 25 s < 00 m 19 s < 00 m 16 s < 00 m 15 s < 00 m 14 s < 00 m 13 s < 00 m 12 s
250 ms to 00 290 ms to 00 700 ms to 00 60 ms to 00 340 ms to 00 600 ms to 00 720 ms
m 19 s 290 m 16 s 700 m 15 s 60 ms m 14 s 340 m 13 s 600 m 12 s 720
ms ms ms ms ms
6 < 00 m 21 s < 00 m 18 s < 00 m 16 s < 00 m 14 s < 00 m 14 s < 00 m 13 s < 00 m 12 s
m 18 s 190 m 16 s 310 m 14 s 970 m 14 s 330 m 13 s 650 m 12 s 800
ms ms ms ms ms ms
7 < 00 m 19 s < 00 m 16 s < 00 m 15 s < 00 m 13 s < 00 m 13 s < 00 m 12 s < 00 m 12 s 0
480 ms to 00 680 ms to 00 70 ms to 00 900 ms to 00 350 ms to 00 750 ms to 00 ms
m 16 s 680 m 15 s 70 ms m 13 s 900 m 13 s 350 m 12 s 750 m 12 s 0 ms
ms ms ms ms
8 < 00 m 17 s < 00 m 15 s < 00 m 14 s < 00 m 13 s < 00 m 12 s < 00 m 12 s < 00 m 11 s
m 15 s 510 m 14 s 100 m 13 s 70 ms m 12 s 580 m 12 s 50 ms m 11 s 370
ms ms ms ms
7.3 Coordination Test - Plate Tapping for Girls

5 < 00 m 25 s < 00 m 19 s < 00 m 16 s < 00 m 15 s < 00 m 14 s < 00 m 13 s < 00 m 12 s
m 19 s 290 m 16 s 700 m 15 s 60 ms m 14 s 340 m 13 s 600 m 12 s 720
ms ms ms ms ms
6 < 00 m 22 s < 00 m 17 s < 00 m 15 s < 00 m 14 s < 00 m 13 s < 00 m 12 s < 00 m 12 s
m 17 s 770 m 15 s 640 m 14 s 250 m 13 s 620 m 12 s 970 m 12 s 190
ms ms ms ms ms ms
7 < 00 m 19 s < 00 m 16 s < 00 m 14 s < 00 m 13 s < 00 m 12 s < 00 m 12 s < 00 m 11 s
m 16 s 380 m 14 s 630 m 13 s 450 m 12 s 910 m 12 s 350 m 11 s 660
ms ms ms ms ms ms
8 < 00 m 18 s < 00 m 15 s < 00 m 14 s < 00 m 13 s < 00 m 12 s < 00 m 12 s < 00 m 11 s
m 15 s 530 m 14 s 40 ms m 13 s 10 ms m 12 s 530 m 12 s 30 ms m 11 s 410
ms ms ms
7.4 Balance Test - Flamingo Balance Test Boys

< 24 times to < 18 times to < 13 times to < 10 times to < 9 times to < 7 times to
5 18 times 13 times 10 times 9 times 7 times 5 times < 5 times
7.5 Balance Test - Flamingo Balance Test Girls

7.6 Abdominal/Core strength - Partial Curl-up for Boys

9 > 9 times to > 13 times to > 13 times to > 18 times to > 20 times to > 21 times to
13 times 13 times 18 times 20 times 21 times 23 times > 23 times
10 > 11 times to > 15 times to > 15 times to > 20 times to > 22 times to > 23 times to > 25 times
15 times 15 times 20 times 22 times 23 times 25 times
7.8 Abdominal/Core strength - Partial Curl-up for Girls

> 9 times to > 13 times to > 13 times to > 18 times to > 19 times to > 21 times to
9 13 times 13 times 18 times 19 times 21 times 23 times > 23 times
7.9 Muscular Endurance - Push-ups for Boys

9 > 4 times to > 5 times to > 6 times to > 7 times to > 8 times to > 9 times to > 10 times
5 times 6 times 7 times 8 times 9 times 10 times
7.10 Muscular Endurance - Modified Push-ups for Girls

7.11 Flexibility Test - Sit and Reach for Boys (9-18 years)
> 6.00 cm to > 10.70 cm > 14.40 cm > 17.60 cm > 19.40 cm > 21.40 cm
9 10.70 cm to 14.40 cm to 17.60 cm to 19.40 cm to 21.40 cm to 26.80 cm > 26.80 cm
> 6.00 cm to > 10.80 cm > 14.40 cm > 17.70 cm > 19.40 cm > 21.50 cm
> 6.00 cm to > 10.80 cm > 14.40 cm > 17.70 cm > 19.40 cm > 21.50 cm
> 6.00 cm to > 10.80 cm > 14.50 cm > 17.80 cm > 19.60 cm > 21.70 cm
> 6.10 cm to > 11.10 cm > 14.80 cm > 18.20 cm > 20.00 cm > 22.20 cm
> 6.70 cm to > 12.10 cm > 16.20 cm > 19.90 cm > 21.90 cm > 24.20 cm
> 7.70 cm to > 13.70 cm > 18.30 cm > 22.40 cm > 24.60 cm > 27.20 cm
> 8.40 cm to > 14.60 cm > 19.30 cm > 23.60 cm > 25.90 cm > 28.60 cm
> 9.10 cm to > 15.50 cm > 20.40 cm > 24.80 cm > 27.20 cm > 30.00 cm
> 9.10 cm to > 15.50 cm > 19.30 cm > 24.80 cm > 27.30 cm > 30.20 cm
7.12 Flexibility Test - Sit and Reach for Girls (9-18 years)
9 > 7.90 cm to > 13.10 cm > 16.90 cm > 20.30 cm > 22.10 cm > 24.20 cm
13.10 cm to 16.90 cm to 20.30 cm to 22.10 cm to 24.20 cm to 29.60 cm > 29.60 cm
10 > 8.50 cm to > 13.70 cm > 17.50 cm > 20.90 cm > 22.70 cm > 24.80 cm
11 > 9.40 cm to > 14.50 cm > 18.40 cm > 21.70 cm > 23.50 cm > 25.60 cm
12 > 10.60 cm > 15.80 cm > 19.70 cm > 23.10 cm > 24.90 cm > 27.10 cm
to 15.80 cm to 19.70 cm to 23.10 cm to 24.90 cm to 27.10 cm to 32.50 cm > 32.50 cm
13 > 11.90 cm > 17.30 cm > 21.30 cm > 24.80 cm > 26.70 cm > 28.90 cm
14 > 13.10 cm > 18.60 cm > 22.70 cm > 26.30 cm > 28.20 cm > 30.40 cm
15 > 13.90 cm > 19.50 cm > 23.60 cm > 27.20 cm > 29.10 cm > 31.30 cm
16 > 14.40 cm > 20.00 cm > 24.10 cm > 27.60 cm > 29.50 cm > 31.80 cm
17 > 14.70 cm > 20.30 cm > 24.40 cm > 27.90 cm > 29.80 cm > 32.10 cm
18 > 14.90 cm > 20.70 cm > 24.70 cm > 28.20 cm > 30.00 cm > 32.30 cm
7.13 Cardiovascular Endurance - 600 m Run/Walk - Boys
9 < 03 m 30 s 0 < 03 m 24 s < 03 m 20 s < 03 m 17 s < 03 m 16 s < 03 m 15 s < 03 m 15 s 0
ms to 03 m 600 ms to 03 400 ms to 03 400 ms to 03 200 ms to 03 600 ms to 03 ms
24 s 600 ms m 20 s 400 m 17 s 400 m 16 s 200 m 15 s 600 m 15 s 0 ms
ms ms ms ms
10 < 03 m 33 s < 03 m 28 s < 03 m 22 s < 03 m 17 s < 03 m 15 s 0 < 03 m 12 s < 03 m 12 s 0
600 ms to 03 800 ms to 03 200 ms to 03 400 ms to 03 ms to 03 m 600 ms to 03 ms
m 28 s 800 m 22 s 200 m 17 s 400 m 15 s 0 ms 12 s 600 ms m 12 s 0 ms
ms ms ms
11 < 03 m 27 s < 03 m 22 s < 03 m 16 s < 03 m 11 s < 03 m 09 s 0 < 03 m 06 s < 03 m 06 s 0
600 ms to 03 800 ms to 03 200 ms to 03 400 ms to 03 ms to 03 m 600 ms to 03 ms
m 22 s 800 m 16 s 200 m 11 s 400 m 09 s 0 ms 06 s 600 ms m 06 s 0 ms
ms ms ms
12 < 03 m 06 s 0 < 03 m 06 s 0 < 02 m 52 s < 02 m 43 s < 02 m 39 s 0 < 02 m 31 s < 02 m 30 s
ms to 03 m ms to 02 m 200 ms to 02 200 ms to 02 ms to 02 m 200 ms to 02 600 ms
06 s 0 ms 52 s 200 ms m 43 s 200 m 39 s 0 ms 31 s 200 ms m 30 s 600
ms ms
13 < 02 m 18 s 0 < 02 m 14 s < 02 m 08 s < 02 m 04 s < 02 m 03 s 0 < 02 m 00 s < 02 m 00 s 0
ms to 02 m 400 ms to 02 400 ms to 02 800 ms to 02 ms to 02 m 600 ms to 02 ms
14 s 400 ms m 08 s 400 m 04 s 800 m 03 s 0 ms 00 s 600 ms m 00 s 0 ms
ms ms
14 < 02 m 06 s 0 < 02 m 08 s < 01 m 33 s < 01 m 31 s < 01 m 30 s < 01 m 31 s < 01 m 30 s
ms to 02 m 400 ms to 01 600 ms to 01 800 ms to 01 600 ms to 01 800 ms to 01 600 ms
08 s 400 ms m 33 s 600 m 31 s 800 m 30 s 600 m 31 s 800 m 30 s 600
ms ms ms ms ms
15 < 02 m 00 s 0 < 01 m 34 s < 01 m 33 s 0 < 01 m 31 s < 01 m 30 s < 01 m 31 s < 01 m 30 s
ms to 01 m 800 ms to 01 ms to 01 m 800 ms to 01 600 ms to 01 800 ms to 01 600 ms
34 s 800 ms m 33 s 0 ms 31 s 800 ms m 30 s 600 m 31 s 800 m 30 s 600
ms ms ms
16 < 01 m 34 s < 01 m 34 s < 01 m 32 s < 01 m 31 s < 01 m 30 s < 01 m 31 s < 01 m 30 s
m 34 s 200 m 32 s 400 m 31 s 200 m 30 s 600 m 31 s 200 m 30 s 600
ms ms ms ms ms ms
17 < 01 m 33 s < 01 m 33 s 0 < 01 m 31 s < 01 m 30 s 0 < 01 m 29 s < 01 m 30 s 0 < 01 m 29 s
600 ms to 01 ms to 01 m 200 ms to 01 ms to 01 m 400 ms to 01 ms to 01 m 400 ms
m 33 s 0 ms 31 s 200 ms m 30 s 0 ms 29 s 400 ms m 30 s 0 ms 29 s 400 ms
18 < 01 m 32 s < 01 m 31 s < 01 m 29 s < 01 m 27 s 0 < 01 m 25 s < 01 m 27 s 0 < 01 m 25 s
400 ms to 01 800 ms to 01 400 ms to 01 ms to 01 m 200 ms to 01 ms to 01 m 200 ms
m 31 s 800 m 29 s 400 m 27 s 0 ms 25 s 200 ms m 27 s 0 ms 25 s 200 ms
ms ms
7.14 Cardiovascular Endurance - 600 m Run/Walk - Girls

9 < 04 m 15 s 0 < 04 m 06 s < 03 m 54 s < 03 m 45 s < 03 m 41 s < 03 m 36 s 0 < 03 m 35 s
ms to 04 m 600 ms to 03 600 ms to 03 600 ms to 03 400 ms to 03 ms to 03 m 400 ms
06 s 600 ms m 54 s 600 m 45 s 600 m 41 s 400 m 36 s 0 ms 35 s 400 ms
ms ms ms
10 < 04 m 06 s 0 < 03 m 57 s 0 < 03 m 44 s < 03 m 34 s < 03 m 30 s < 03 m 24 s < 03 m 24 s 0
ms to 03 m ms to 03 m 400 ms to 03 800 ms to 03 600 ms to 03 600 ms to 03 ms
57 s 0 ms 44 s 400 ms m 34 s 800 m 30 s 600 m 24 s 600 m 24 s 0 ms
ms ms ms
11 < 04 m 00 s < 03 m 51 s < 03 m 38 s < 03 m 28 s < 03 m 24 s < 03 m 18 s < 03 m 18 s 0
m 51 s 600 m 38 s 400 m 28 s 800 m 24 s 600 m 18 s 600 m 18 s 0 ms
ms ms ms ms ms
12 < 03 m 30 s 0 < 03 m 24 s 0 < 03 m 14 s < 03 m 07 s < 03 m 04 s < 03 m 00 s < 03 m 00 s 0
ms to 03 m ms to 03 m 400 ms to 03 800 ms to 03 800 ms to 03 600 ms to 03 ms
24 s 0 ms 14 s 400 ms m 07 s 800 m 04 s 800 m 00 s 600 m 00 s 0 ms
ms ms ms
13 < 03 m 00 s 0 < 02 m 49 s < 02 m 34 s < 02 m 24 s 0 < 02 m 19 s < 02 m 12 s < 02 m 12 s 0
ms to 02 m 800 ms to 02 800 ms to 02 ms to 02 m 200 ms to 02 600 ms to 02 ms
49 s 800 ms m 34 s 800 m 24 s 0 ms 19 s 200 ms m 12 s 600 m 12 s 0 ms
ms ms
14 < 02 m 18 s 0 < 02 m 14 s < 02 m 08 s < 02 m 04 s < 02 m 03 s 0 < 02 m 04 s < 02 m 03 s 0
ms to 02 m 400 ms to 02 400 ms to 02 800 ms to 02 ms to 02 m 800 ms to 02 ms
14 s 400 ms m 08 s 400 m 04 s 800 m 03 s 0 ms 04 s 800 ms m 03 s 0 ms
ms ms
15 < 02 m 06 s 0 < 02 m 08 s < 01 m 33 s < 01 m 31 s < 01 m 30 s < 01 m 31 s < 01 m 30 s
08 s 400 ms m 33 s 600 m 31 s 800 m 30 s 600 m 31 s 800 m 30 s 600
ms ms ms ms ms
16 < 02 m 00 s 0 < 01 m 34 s < 01 m 33 s 0 < 01 m 31 s < 01 m 30 s < 01 m 31 s < 01 m 30 s
ms to 01 m 800 ms to 01 ms to 01 m 800 ms to 01 600 ms to 01 800 ms to 01 600 ms
34 s 800 ms m 33 s 0 ms 31 s 800 ms m 30 s 600 m 31 s 800 m 30 s 600
ms ms ms
17 < 01 m 34 s < 01 m 34 s < 01 m 32 s < 01 m 31 s < 01 m 30 s < 01 m 31 s < 01 m 30 s
m 34 s 200 m 32 s 400 m 31 s 200 m 30 s 600 m 31 s 200 m 30 s 600
ms ms ms ms ms ms
18 < 01 m 33 s < 01 m 33 s 0 < 01 m 31 s < 01 m 30 s 0 < 01 m 29 s < 01 m 30 s 0 < 01 m 29 s
600 ms to 01 ms to 01 m 200 ms to 01 ms to 01 m 400 ms to 01 ms to 01 m 400 ms
m 33 s 0 ms 31 s 200 ms m 30 s 0 ms 29 s 400 ms m 30 s 0 ms 29 s 400 ms
7.15 Speed Test - 50 m Dash - Boys

9 < 00 m 10 s < 00 m 10 s < 00 m 09 s < 00 m 09 s < 00 m 09 s < 00 m 09 s 0 < 00 m 08 s
800 ms to 00 300 ms to 00 800 ms to 00 300 ms to 00 100 ms to 00 ms to 00 m 600 ms
m 10 s 300 m 09 s 800 m 09 s 300 m 09 s 100 m 09 s 0 ms 08 s 600 ms
ms ms ms ms
10 < 00 m 10 s < 00 m 10 s 0 < 00 m 09 s < 00 m 09 s < 00 m 08 s < 00 m 08 s < 00 m 08 s
400 ms to 00 ms to 00 m 500 ms to 00 100 ms to 00 900 ms to 00 300 ms to 00 300 ms
m 10 s 0 ms 09 s 500 ms m 09 s 100 m 08 s 900 m 08 s 300 m 08 s 300
ms ms ms ms
11 < 00 m 10 s < 00 m 09 s < 00 m 09 s < 00 m 08 s < 00 m 08 s < 00 m 08 s < 00 m 08 s
m 09 s 700 m 09 s 200 m 08 s 800 m 08 s 600 m 08 s 100 m 08 s 100
ms ms ms ms ms ms
12 < 00 m 09 s < 00 m 09 s < 00 m 08 s < 00 m 08 s < 00 m 08 s < 00 m 07 s < 00 m 07 s
m 09 s 400 m 08 s 900 m 08 s 500 m 08 s 300 m 07 s 800 m 07 s 800
ms ms ms ms ms ms
13 < 00 m 09 s < 00 m 09 s < 00 m 08 s < 00 m 08 s < 00 m 08 s 0 < 00 m 07 s < 00 m 07 s
400 ms to 00 100 ms to 00 700 ms to 00 300 ms to 00 ms to 00 m 700 ms to 00 700 ms
m 09 s 100 m 08 s 700 m 08 s 300 m 08 s 0 ms 07 s 700 ms m 07 s 700
ms ms ms ms
14 < 00 m 09 s < 00 m 08 s < 00 m 08 s < 00 m 08 s 0 < 00 m 07 s < 00 m 07 s < 00 m 07 s
100 ms to 00 900 ms to 00 500 ms to 00 ms to 00 m 800 ms to 00 500 ms to 00 600 ms
m 08 s 900 m 08 s 500 m 08 s 0 ms 07 s 800 ms m 07 s 500 m 07 s 600
ms ms ms ms
15 < 00 m 08 s < 00 m 08 s < 00 m 08 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s
m 08 s 700 m 08 s 300 m 07 s 800 m 07 s 700 m 07 s 300 m 07 s 400
ms ms ms ms ms ms
16 < 00 m 08 s < 00 m 08 s < 00 m 08 s 0 < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s
700 ms to 00 500 ms to 00 ms to 00 m 700 ms to 00 600 ms to 00 200 ms to 00 200 ms
m 08 s 500 m 08 s 0 ms 07 s 700 ms m 07 s 600 m 07 s 200 m 07 s 200
ms ms ms ms
17 < 00 m 08 s < 00 m 08 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s
m 08 s 300 m 07 s 800 m 07 s 600 m 07 s 500 m 07 s 100 m 07 s 100
ms ms ms ms ms ms
18 < 00 m 08 s < 00 m 08 s 0 < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s 0 < 00 m 07 s 0
300 ms to 00 ms to 00 m 700 ms to 00 500 ms to 00 300 ms to 00 ms to 00 m ms
m 08 s 0 ms 07 s 700 ms m 07 s 500 m 07 s 300 m 07 s 0 ms 07 s 0 ms
ms ms
7.16 Speed Test - 50 m Dash - Girls

9 < 00 m 11 s < 00 m 10 s < 00 m 09 s < 00 m 09 s < 00 m 09 s < 00 m 09 s < 00 m 08 s
m 10 s 600 m 09 s 900 m 09 s 500 m 09 s 300 m 09 s 100 m 08 s 800
ms ms ms ms ms ms
10 < 00 m 10 s < 00 m 10 s < 00 m 09 s < 00 m 09 s < 00 m 09 s < 00 m 08 s < 00 m 08 s
m 10 s 200 m 09 s 700 m 09 s 300 m 09 s 100 m 08 s 800 m 08 s 500
ms ms ms ms ms ms
11 < 00 m 10 s < 00 m 09 s < 00 m 09 s 0 < 00 m 08 s < 00 m 08 s < 00 m 08 s < 00 m 08 s
300 ms to 00 500 ms to 00 ms to 00 m 600 ms to 00 400 ms to 00 500 ms to 00 300 ms
m 09 s 500 m 09 s 0 ms 08 s 600 ms m 08 s 400 m 08 s 500 m 08 s 300
ms ms ms ms
12 < 00 m 10 s 0 < 00 m 09 s < 00 m 09 s 0 < 00 m 08 s < 00 m 08 s < 00 m 08 s < 00 m 08 s 0
ms to 00 m 500 ms to 00 ms to 00 m 600 ms to 00 400 ms to 00 200 ms to 00 ms
09 s 500 ms m 09 s 0 ms 08 s 600 ms m 08 s 400 m 08 s 200 m 08 s 0 ms
ms ms
13 < 00 m 09 s < 00 m 09 s < 00 m 08 s < 00 m 08 s < 00 m 08 s < 00 m 08 s 0 < 00 m 07 s
500 ms to 00 200 ms to 00 800 ms to 00 400 ms to 00 100 ms to 00 ms to 00 m 800 ms
m 09 s 200 m 08 s 800 m 08 s 400 m 08 s 100 m 08 s 0 ms 07 s 800 ms
ms ms ms ms
14 < 00 m 09 s < 00 m 09 s 0 < 00 m 08 s < 00 m 08 s < 00 m 07 s < 00 m 07 s < 00 m 07 s
200 ms to 00 ms to 00 m 600 ms to 00 100 ms to 00 900 ms to 00 800 ms to 00 600 ms
m 09 s 0 ms 08 s 600 ms m 08 s 100 m 07 s 900 m 07 s 800 m 07 s 600
ms ms ms ms
15 < 00 m 09 s 0 < 00 m 08 s < 00 m 08 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s
08 s 800 ms m 08 s 400 m 07 s 900 m 07 s 600 m 07 s 700 m 07 s 400
ms ms ms ms ms
16 < 00 m 08 s < 00 m 08 s < 00 m 08 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s
m 08 s 600 m 08 s 100 m 07 s 600 m 07 s 400 m 07 s 500 m 07 s 200
ms ms ms ms ms ms
17 < 00 m 08 s < 00 m 08 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s 0
m 08 s 400 m 07 s 900 m 07 s 400 m 07 s 300 m 07 s 400 m 07 s 0 ms
ms ms ms ms ms
18 < 00 m 08 s 0 < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 07 s < 00 m 06 s
07 s 800 ms m 07 s 600 m 07 s 300 m 07 s 100 m 07 s 300 m 06 s 800
ms ms ms ms ms
7.17 Body Mass Index
Age Gender Underweight Normal Overweight Obese
5 Female 13.4 15.2 17 18.8
5 Male 13.8 15.4 17 18.4
6 Female 13.4 15.2 17 18.8
6 Male 13.8 15.4 17 18.4
7 Female 13.4 15.4 17.6 19.6
7 Male 13.8 15.4 17.4 19.2
8 Female 13.6 15.8 18.2 20.6
8 Male 13.8 15.8 18 20
9 Female 13.8 16.2 19 21.6
9 Male 14 16.2 18.6 21
10 Female 14 16.8 19.8 23
10 Male 14.2 16.6 19.4 22
11 Female 14.4 17.4 20.8 24
11 Male 14.6 17.2 20.2 23.2
12 Female 14.8 18 21.8 25
12 Male 15 17.8 21 24.2
13 Female 15.2 18.6 22.6 26.2
13 Male 15.4 18.4 21.8 25.2
14 Female 15.8 19.2 23.4 27.2
14 Male 16 19.2 22.6 26
15 Female 16.2 19.8 24 28
15 Male 16.6 19.8 23.4 26.8
16 Female 16.8 20.4 24.6 28.8
16 Male 17.2 20.6 24.2 27.6
17 Female 17.2 21 25.2 29.6
17 Male 17.8 21.2 25 28.2
18 Female 17.6 21.2 25.6 30.1
18 Male 18.4 21.8 25.6 29
for more details, visit
http://fitindia.gov.in

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Fitness Protocols and Guidelines for 5-18 Years

The movement, which is in its beginning stages, has taken one of

I am happy to launch the Age Appropriate Fitness Protocols and

Keeping this aspect in mind, we realised the need for developing

I am happy to launch Age Appropriate Fitness Protocols and

I wish all the success to every citizen in achieving an ideal fitness

I am proud of the fact that we have already launched a series of

As a next step, I am happy to launch Age-Appropriate Fitness

In view of this, the Ministry of Youth Affairs and Sports is

These Age Appropriate Fitness Protocols and Guidelines have been

As these Fitness Protocols and guidelines are being launched at a

In view of this, an expert committee was constituted by the

The Fit India Movement, a national-wide movement, that promote

The Age appropriate protocols and guidelines developed by Fit

WHO India sincerely believe that Fitness Protocols and Guidelines

'शरीरमाद्यं खलु धममसाधनम्

Maintaining and improving physical fitness is a simple

The present Fitness Protocols and Guidelines for imparting

2 Ms. Ekta Vishnoi Mission Director, Fit India Mission

3 Dr. L. Swasticharan CMO, (LS) Health & Family Welfare

5 Dr. Manjit Singh Deputy Secretary, (PE & Sports), CBSE

6 Col. Bibhu Nayak Senior Specialist on Deputation (Sports Medicine) Sports

7 Dr. P Majumdar Head of Sports Science, Sports Authority of India

8 Dr. H. Sreedhar Sports Science Expert, TransStadia

9 Mr. I.V. Basavaraddi Advisor, Ministry of AYUSH

10 Mr. Sujit Panigrahi CEO, Fitness365

1.1 Purpose of the Program ............................................................................................14

1.2 Key Objectives..........................................................................................................14

1.3 Developmental Goals for Children .............................................................................15

2. Physical Fitness Assessment ........................................................................................17

3. Test Descriptions for Children ......................................................................................18

3.1 Body Composition (Body Mass Index or BMI) .............................................................18

3.2 Coordination (Plate Tapping Test) .............................................................................20

3.4 Abdominal/Core Strength (Partial Curl Up - 30 seconds) ..............................................22

3.6 Flexibility (Sit and Reach) ..........................................................................................25

3.7 Cardiovascular Endurance (600 m Run/Walk) ..............................................................27

3.8 Speed (50 m Dash)...................................................................................................28

4. Fitness Protocols ........................................................................................................29

Activity 1: Walking on Heels ........................................................................................30

Activity 5: Static Balance: Standing like a Stork ..............................................................32

4.3.1 Endurance related Activities .................................................................................39

4.4.1 Endurance and speed related Activities .................................................................42

5.1 Yoga protocol for Age of 5-8 Years (Class 1-3).............................................................45

5.2 Yoga protocol for Age of 9-18 Years(Class 4-12) .........................................................46

6. Guidelines & Safety Considerations ..............................................................................47

6.1 Environmental Consideration .....................................................................................47

6.2 Warm up ................................................................................................................47

6.3 Hydration ...............................................................................................................47

6.5 Other Considerations ..............................................................................................47

7. Benchmarks for Fitness Tests ......................................................................................48

7.1 Description of Fitness Indicators.................................................................................48

7.2 Coordination Test - Plate Tapping for Boys .................................................................48

7.3 Coordination Test - Plate Tapping for Girls ................................................................48

7.4 Balance Test - Flamingo Balance Test Boys ................................................................49

7.5 Balance Test - Flamingo Balance Test Girls ..................................................................49

7.6 Abdominal/Core strength - Partial Curl-up for Boys ...................................................49

7.8 Abdominal/Core strength - Partial Curl-up for Girls ....................................................50

7.9 Muscular Endurance - Push-ups for Boys...................................................................50

7.10 Muscular Endurance - Modified Push-ups for Girls ...................................................51