UNIT-6

TEST, MEASUREMENTS AND EVALUATION

1. Definition of Test:
• According to Webster’s Dictionary, “A test is a tool to evaluate the skill,
knowledge, capacities or aptitudes of an individual or a group.”

Definition of Measurement:
• According to H M Barrow, “Measurement refers to the process of
administrating a test to obtain quantitative data.”
Definition of Evaluation:
According to United Nations Evaluation Group (UNEG), evaluation is
defined as “An evaluation is an assessment, as systematic and impartial
as possible, of an activity, project, programme, strategy, policy, topic,
theme, sector, operational area, institutional performance…”

2. Importance of Test Measurement and Evaluation in Sports

1. For Getting Knowledge About the Progress:

• With the help of test, measurement and evaluation, physical education
teachers can get appropriate knowledge about the progress of students.

• Without test, measurement and evaluation, it is difficult to determine

accurately the extent to which the objectives have been met.
2. For Preparation of Effective Planning:
• Teaching or coaching method can be changed on the basis of test,
measurement and evaluation. Students can be guided or directed
appropriately with the help of test, measurement and evaluation.

3. For Knowing the Abilities and Capacities:

• With the help of test, measurement and evaluation, teachers of physical
education can assess and understand the abilities and capacities of students
which ultimately help in conceiving a programme.

4. For Motivation:
• Measurement is a vital motivational device. A sportsperson comes to know
his/her level of achievement or performance with the help of test,
measurement and evaluation.
5. For Classification of Sportspersons:
• Test, measurement and evaluation help in proper classification of
sportspersons on the basis of physical, mental and psychological capacities
and capabilities.

6. For Identifying Potential:

• Test, measurement and evaluation help in identifying the potential of the
participants. With the help of test, measurement and evaluation, physical
education teachers and coaches can come to know about the potential of
their students
 3. BODY MASS INDEX (BMI)
Purpose:
Body Composition refers primarily to the distribution of muscle and fat in the body. Body
size such as height, lengths and girths are also grouped under this component.

Infrastructure/Equipment Required:
Flat and Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall.

Procedure:
Measuring Height Accurately

• Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that
interferes with the measurement.

• 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.

• Then, use a metal tape to measure from the base on the floor to the marked
measurement on the wall to get the height measurement.

• Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately

• Use a digital scale or digital weighing machine.

• Place the scale on firm flooring.

• 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).

Scoring
Formula to calculate BMI:

BMI = Body weight (kg) (or) BMI =W / (H × H )

(Height)2 (m)
For example, suppose a person has a body-weight of 70 kg and height 1.70 m. His/Her BMI would be:

Hence, BMI = 70 kg = 70
(1.70 m)2 1.70 × 1.70

= 70 kg
2.89 m

= 24.22

Hence, BMI = 24.22 (Normal BMI).

From the above formula, we can calculate the excess or deficiency of fat in our body and measures
can be adopted to correct it.

If your BMI is between 18.5-24.9, your body-weight is ideal. Therefore, you have a healthy weight.
 Body Mass Index for Men & Women

Category BMI (Body Mass Index)

Under weight < 18.5

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity Class I = 30-39.9

Obesity Class II = 35-39.9

Obesity Class III > 40

 Calculation of Waist-Hip Ratio

• Waist-Hip ratio is related to the fat in our body.

• Waist-hip ratio is a standardized measurement. Similarly, it is believed

that fat around the belly affects the functions of the internal organs.
Excess fat may cause several diseases, like Hypertension, Diabetes, etc.

Calculation:

• For calculating the ratio of waist and hip, we have to measure the
circumference of our waist (between ribs and belly button) by a tape.
Similarly, the measurement of the circumference of the hip is done.
Formula

Circumference of the waist

Waist-hip ratio =
Circumference of hips

For example, calculate Hip-Waist ratio of a man if the circumference of his waist is 38 inches and the
circumference of his hips is 40 inches.

38
W-H= = 0.95
40

In the above example, the person has a low health risk.

 Waist – Hip Ratio

Female Male

Low 0.80 0.95

Moderate 0.81 – 0.85 0.96 – 1.0

Severe 0.86 1.0

 Skinfold measurement (3-site)
• Skinfold measurement is a method used to estimate a person’s body fat
percentage by measuring the thickness of subcutaneous fat at specific
locations on the body using calipers.

• Common skinfold sites include the triceps, suprailiac, abdomen, and

thigh. These measurements are then used in various equations to estimate
body fat percentage.

• Skinfold measurements are often performed by trained professionals and

can be part of fitness assessments or body composition analysis. Keep in
mind that while this method is convenient, it may have limitations in
accuracy and precision compared to more advanced techniques like dual-
energy X-ray absorptiometry (DXA) or underwater weighing.
Males

Pectoral: The mid-chest, just forward

of the armpit
Abdominal: Next to the belly button
Thigh: Middle of the upper thigh

Female

Triceps: The back of the upper arm

Suprailiac: Just above the iliac crest of
the hip bone
Thigh: Middle of the upper thigh
Equipment:
• A conventional skinfold
caliper was utilised as the
measuring device for all
skinfold widths.

• There are several calipers

in use. However,
Harpenden, Lange, and
Lafayette skinfold
callipers are the most
trustworthy.
Jackson-Pollock 3 Formula for Males

Body density = 1.10938 – (0.0008267 x

sum of skinfolds) + (0.0000016 x square
of the sum of skinfolds) – (0.0002574 x
age)

Jackson-Pollock 3 Formula for Females

Body Density = 1.0994921-(0.0009929 x

sum of skinfolds) + (0.0000023 x square
of the sum of skinfolds)-(0.0001392 x
age)
 Somato Types (Endomorphy, Mesomorphy &
Ectomorphy)
Somato Type Body Classification:
• It is natural to find a difference in the physical structure of each person.
Some people are fat, some are thin, some are tall and some are short.

• The above physical differences are dependent on hereditary,

environment and growth of a person.

• There are various activities in sports. The nature of all these activities
and the manner of their performance also varies.
• American psychologist William Sheldon
has divided human beings into three
categories based on type of body, which
he called as ‘Somato Type’ in the year
1940.

• These are as follows:

1. Endomorph
2. Mesomorph
3. Ectomorph

• Sheldon has classified personality of the

humans according to their physical
appearance which is known as ‘the
classification of the body’.
1. Endomorph:
• People of this category have short legs and hands.
Structure of their body is round- shaped and soft.

• Their body parts seem to be small. They tend to

become obese easily. It is difficult for them to
reduce weight. They have much more fat in their
body.

• Due to excessive weight, they face problems in the

participation in sports/games, as they have low
agility, as agility is essential in many games. But,
for a few sports, their physical structure is suitable,
like weight-lifting, power-lifting, etc.
2. Mesomorph:
• People of this category are well-shaped or good
physical appearance type personality. Their body
structure is of athletic type.

• Their shoulders are broad and waist slim. They are

energetic and powerful. They are able to do all
kinds of strenuous physical activities.

• Their body has less stored fat. However, people of

this category perform better and accomplish
success easily in sports.
3. Ectomorph:
• People of this category have a slim body. Their body
parts seem to be long, and they have a weak body
structure.

• They face problems in increasing body weight. They

have flat chest and weak muscles. That is why they
appear thin and long. They are less powerful. They have
a good metabolism rate. They are introvert and stress-
free. They have more endurance and tolerance power.

• Hence, they are able to perform activities which need

endurance, like athletics, swimming, gymnastics, etc.
 5.MEASUREMENTS OF HEALTH RELATED FITNESS

1.CARDIO VASCULAR ENDURANCE:

• Cardiovascular endurance, also known as cardiorespiratory endurance or aerobic endurance,
refers to the ability of your heart, lungs, and circulatory system to efficiently deliver oxygen and
nutrients to your muscles during sustained physical activity.

• It measures how well your body can perform activities that involve continuous, rhythmic
movements over an extended period of time, such as running, swimming, or cycling.

• Improving cardiovascular endurance through regular aerobic exercise can lead to a stronger
heart, increased lung capacity, and better overall fitness.

• It allows you to engage in activities for longer durations without getting fatigued and is an
important component of overall physical health.
 600 MTR RUN/WALK
Purpose:
• Cardiovascular Fitness/Cardiovascular Endurance
Infrastructure/Equipment Required:
• Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or
400 mts with 1.22 mt (minimum 1 mt) width preferably on a flat and even
playground with a marking of starting and finish line.
Procedure:
• Participants are instructed to run 600 mts. at the fastest possible pace.

• The participants begin on signal, “ready, start”.

• As they cross the finish line, the elapsed time should be announced to the
participants.

• Walking is permitted but the objective is to cover the distance in the shortest
possible time.

Scoring: Time taken for completion (Run or Walk) in min and sec.
600 MTR RUN/WALK
 2. Harvard Step Test
• Harvard step test was developed by Brouha in 1943 for the
purpose of measuring physical fitness for work and the ability
to recover from work.
• The test was originally designed for young men of college age.
• In the original validation of the step test Brouha tested 2200
males.
Purpose:
• To determine aerobic fitness.

Objective:
• To perform step test continuously without break for 5 minutes or until
exhausted.

Equipment:
• Bench or wooden block 20 inches in height(men) and 16 inches in
height(women); stopwatch; metronome.

Procedure:
• Student will start test at the command “Go” and will step up and down, on and
off the wooden block or bench at the rate of 30 steps per minutes for 5 minutes.
Harvard Step Test
• Participant is given instructions that on the command ‘up’ or the first sound of the
metronome, he/she should place one foot on the bench.

• On the second command ‘up’ or the second sound of the metronome, he/she
should place both feet fully on the bench with the body erect straightening the legs
and back.

• Exactly five minutes of steps, on the signal ‘stop’, the participant immediately sits
down on the bench.

• If the student is unable to maintain the pace, then she/he is considered to be

exhausted and the test is brought to an end before completion of 5min.

• The tester will note the duration of the exercise in seconds and use short formula.
Pulse Count:
• After completion of the test, the student sits down and the tester takes the hearts
beats between 1 to 1½ minutes.

Scoring:
• Fitness Index score will be determined by applying following equation:

Duration of the Exercise in Seconds x 100

5.5 x Pulse count of 1 − 1.5 min after Exercise = Fitness Index score

Norms for Harvard Step Test:

• Upto 49 - Poor
• 50-80 - Average
• 81 or Above - Good
 Muscular strength
• Muscular strength refers to the ability of your muscles to exert force
against resistance.

• It’s an important component of overall fitness and is typically measured

by the maximum amount of force a muscle or group of muscles can
generate in a single effort.

• Strength training exercises, such as weightlifting and resistance training,

are commonly used to improve muscular strength
 STRENGTH TEST

ABDOMINAL (PARTIAL CURL-UP)

Purpose:
• The curl up test measures abdominal muscular strength and endurance of
the abdominals and hip flexors, important in back support and core
stability.
Infrastructure/Equipment Required:
• Flat clean cushioned surface with two parallel strips (6 inches apart),
Stopwatch, Recording sheets, Pen

Procedure:
• The subject lies on a cushioned, flat, clean surface with knees flexed,
usually at 90 degrees, with hands straight on the sides (palms facing
downwards).

• Closer to the ground, parallel to the body.

• 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 the shoulder blades or upper back
touch the floor.
Scoring:
• Record the maximum number of Curl ups in a certain time period (30 seconds).
 Muscular endurance

• Muscular endurance is the ability of your muscles to perform repetitive

contractions over an extended period without fatigue.

• It’s crucial for activities that require sustained effort, such as long-distance
running, cycling, or swimming.

• Improving muscular endurance involves exercises with lower resistance and

higher repetitions, helping your muscles endure for longer periods without
tiring.
 Push-Ups for boys
Purpose:
• To measure the strength of shoulder and arms.
Equipment Needed:
• Flat clean cushioned surface/Gym mat.
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 participant lowers the body to a
predetermined point to touch the ground or some other object, or until there is a
90° angle at the elbows, then return back to the starting position with the arms
extended.

• This action is repeated without rest.

Rules:
• Knees not bend.

• After every push-up, hands should be straight.

• Body should be straight while doing push-ups.

Scoring:
• The number of correctly completed push-ups is recorded.
 Modified Push-Ups for girls

Purpose:
• Upper body strength endurance, and trunk stability.

Infrastructure/Equipment Required:
• Flat clean cushioned surface/Gym mat.
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 angles to the body.

• 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 in rhythm or have reached the target number of push-ups.
 For Girls:
• Push-up technique is
with the knees resting
on the ground.

Scoring:
• Record the number of
correctly completed
pushups.
 Flexibility
• Flexibility is the range of movements of joints. In other words it means
the range of motion available in a joint.

• There are two types of Flexibility.

1. Active flexibility

2. Passive flexibility
 SIT AND REACH

Purpose:
• Common measure of flexibility, and specifically measures the flexibility
of the lower back and hamstring muscles.
• This test is important because tightness in this area is implicated in
lumbar lordosis, forward pelvic tilt and lower back pain.
Infrastructure/Equipment Required:
• Sit and Reach box with the following dimensions:
12” x 12” (sides) 12” x 10” (front and back) 12” x 21” (top).
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 Sit and Reach 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 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 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 (difference between initial position and final position), in
cm and mm, as the distance reached by the hand.
 Body composition

• Body composition is the percentage of lean body mass, i.e., bones,

tendons, muscles, water, ligaments, organs, etc., in comparison to
body fat.

• A fit person has relatively low percentage of body fat.

 BODY MASS INDEX (BMI)
Purpose:
Body Composition refers primarily to the distribution of muscle and fat in the body. Body
size such as height, lengths and girths are also grouped under this component.

Infrastructure/Equipment Required:
Flat and Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall.

Procedure:
Measuring Height Accurately

• Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that
interferes with the measurement.

• 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.

• Then, use a metal tape to measure from the base on the floor to the marked
measurement on the wall to get the height measurement.

• Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately

• Use a digital scale or digital weighing machine.

• Place the scale on firm flooring.

• 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).

Scoring
Formula to calculate BMI:

BMI = Body weight (kg) (or) BMI =W / (H × H )

(Height)2 (m)
For example, suppose a person has a body-weight of 70 kg and height 1.70 m. His/Her BMI would be:

Hence, BMI = 70 kg = 70
(1.70 m)2 1.70 × 1.70

= 70 kg
2.89 m

= 24.22

Hence, BMI = 24.22 (Normal BMI).

From the above formula, we can calculate the excess or deficiency of fat in our body and measures
can be adopted to correct it.

If your BMI is between 18.5-24.9, your body-weight is ideal. Therefore, you have a healthy weight.
 Body Mass Index for Men & Women

Category BMI (Body Mass Index)

Under weight < 18.5

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity Class I = 30-39.9

Obesity Class II = 35-39.9

Obesity Class III > 40