S. S.

Education Trust’s CET Code: E-175 (UG)/T-942

(PG)

S. G. BALEKUNDRI INSTITUTE OF
TECHNOLOGY
Shivabasavanagar, Belagavi- 590 010, Karnataka- India
An ISO 21001:2018 Office: 0831-2407172, 2554559 Fax: 0831-2407152 Website: www.sgbit.edu.in
Certified Institution Approved by AICTE New Delhi Recognised by Govt. of Karnataka Affiliated to V T U,
Belagavi
Department of Mechanical Engineering Email: [email protected],
Accrediated by NBA Dept. Extn.: 513
Non Credit Mandatory Course List :AY 2024-25
5th Semester
Course: PHYSICAL EDUCATION (SPORTS & ATHLETICS) – I
Course Code: BPEK559

Module II: General Fitness & Components of Fitness

A. Agility – Shuttle Run

 “The agility is the ability of any individual to change the body position or direction as quickly as possible”.
Name of the Test: Shuttle Run Test Aim The objective of Shuttle run test is to measure the agility of the
participant.

Shuttle runs are speed and agility activities reminiscent of gym class in elementary or high school. A shuttle run
test, which tests your cardiorespiratory fitness, is undoubtedly something you’ve done if you’ve ever played a
competitive team sport.

Shuttle run tests typically entail running back and forth at a set rate between two line markers, and they vary in
intensity, length, and distance. A shuttle run test might be short and fast or long and slow. They are used to assess
a person’s speed and agility.

Purpose of the shuttle run test

The multi-stage shuttle run test is used to determine physical fitness. This is a test that is used to determine
cardiovascular fitness. This test is functionally linked and a reliable performance indicator. Firefighting will
entail intense physical labour in inclement weather while wearing heavy protective gear. This puts a strain on the
body’s circulatory, oxygen consumption, and musculoskeletal systems.

The Process of the shuttle run test

The Shuttle Run Test will be conducted outside or inside on a certified asphalt surface. This test will require you
to run 20 metres between two cones. A compact disc (CD) makes a single beep at predetermined intervals. You
must have dashed between the cones and reached the other end by the time you heard the beep. The period
between beeps will become shorter, necessitating a faster pace. A triple beep on the CD denotes each increase in
speed, referred to as a level (e.g., level 1, level 2, etc.). You must achieve level 9.6 to pass the exam. This test
should take no more than 10 minutes to complete.

Precautions

Participating in the test should be approached with caution because you may have to push yourself somewhat
hard to keep up with the CD’s speed. If you are unfamiliar with regular aerobic exercise, you should get expert
help and consult your doctor before engaging in strenuous exercise. Keep in mind that you will be required to
provide a medical clearance on the day of the physical fitness testing. If you have an injury or sickness that is
expected to worsen due to participation, or if you are not in good general health on the day of the test, you should
not participate.

Preparation

To establish an exercise programme to increase cardiovascular fitness, seek advice from a professionally
educated fitness specialist.

Eat a nutritious diet and keep your weight in check.

You can maintain your fitness levels by planning ahead of time and exercising regularly (at least three times per
week) for several months.

On the day of the test, avoid eating a substantial meal for at least two hours before the test (it is strongly advised
that you have eaten some food in the 4 hours preceding the test).

Dress appropriately for the activity, including non-slip footwear with tightly attached laces.

Make sure you’re properly hydrated.

Do not engage in strenuous exercise the day before the test.

Except for a short warm-up on the test day, do not exercise.

Instructions

The following instructions will be delivered to you on the test day. Please double-check that you understand what
is expected of you. Make sure to ask any questions you may have before the test. The Shuttle Run Test is a
fitness test designed to determine aerobic capacity. The distance between the cones is 20 metres. After listening
to the instructions on the CD, you’ll be given a five-second countdown to begin the exam. While listening to the
CD beeps, you’ll have to dash back and forth between the two cones. The beeps start slowly and then pick up
speed. You must place one foot either on or behind the 20-metre mark at the end of each shuttle. If you get to the
end of a shuttle before the beep, turn (by rotating) and wait for the beep before continuing your run. If you do not
reach the line by the beep sounds, you must run to the line, place your foot on or over the line, then turn and run
to the other side. You will be needed to keep running until you reach level 9.6.

It will take about 10 minutes to complete this task. Continue to the 20 metres line and wait for the teacher to
advise you to stop when the CD says level 9.6.

The test has come to an end. It is suggested that you take a walk and drink some water to calm down.

Warnings and Disqualifications

If you do not reach the line at the beep and are also outside the designated area, an official will call out your
number and issue a warning at any point during the exam (e.g. Number 3, warning). If you fail to reach the line
and are not inside the designated area, you will be called out and withdrawn a second and subsequent time
(within a set level) if you fail to reach the line and are not inside the designated area (e.g. Number 3, out). If you
withdraw from the test, it will be assumed that you did not complete it.

If you sprint outside of your lane and block the way, or if you collide with another applicant, you will be
disqualified and removed from the test.

Conclusion

The shuttle run test evaluates aerobic (the capacity to take in oxygen and convert it to energy) and anaerobic (the
ability to convert glucose to energy without using oxygen) fitness. The fastest time is generally recorded as the
shuttle run test score for the shorter shuttle run drills. An average of the shuttle run times can determine a test
score for lengthier shuttle run workouts.

A shuttle run test result can aid athletes in determining their training programme and chances of success in their
sport.

Name of the Test: Shuttle Run Test

Aim: The objective of Shuttle run test is to measure the agility of the participant.

Required Equipment: Measuring tape, marking tape/chalk, stopwatch, two blocks of wood (2"x2"x4")are
required equipment for this test.

Testing Procedure:Two parallel lines marked on the floor 10 meters apart from each other and two wooden
blocks will be placed behind one of the lines. Participant will be asked to start from behind the other line. On the
signal, the timer will start the watch and participant run towards the blocks, picks one block, run back to the
starting line, place the block behind the starting line, run back and pick-up the second block carry back across the
starting line. The timer will stop the watch and records the time, when he/she crosses the starting line

Scoring Procedure: Two trials are allowed to each participant with some rest in between. The time of the best of
the two trials is recorded in second as the score of the test.
 B. Flexibility – Sit and Reach

The sit and reach test is a flexibility test that measures the range of motion in the lower back and hamstrings. It's
a common test used by fitness professionals, coaches, and teachers to evaluate flexibility in athletes and the
general public.

“It is the ability to move joints through their full range of motion”. Name of the Test: Sit and Reach Test Aim To
measure the flexibility of the lower back and hamstring muscles by using Sit and Reach test. Required
Equipment: For conducting this test aSit and reach box (or alternatively a ruler can be used, and a step or box) is
required.

Testing Procedure: The participant is asked to remove his/her shoes and place his/her feet against the testing box
while sitting on the floor with straight knees (see figure 4). Now the participant is asked to place one hand on top
of the other so that the middle finger of both hands are together at the same length. The participant is instructed to
lean forwards and place his/her hands over the measuring scale lying on the top of the box with its 10 inches
marks coinciding with the front edge of the testing box. Then, the participant is asked to slide his/her hands along
the measuring scale as far as possible without bouncing and to hold the farthest position for at least one second.

Scoring Procedure: Each participant is given three trials and the highest score nearest to an inch is recorded and
10 inches are subtracted from the recorded reading to obtain the flexibility score which is compared with the
standards given in table 1.
 C. Cardiovascular Endurance – Harvard step Test

The Harvard Step Test is used to measure a clients aerobic fitness. Specifically it is a 'predictive test of their
VO2max. erformed by people of all ages, including children, adolescents, adults, and athletes. The test was
developed at Harvard University in 1943.

Purpose: The purpose of this test is to predict a clients aerobic fitness using a simple test with minimal
equipment.

Equipment required: step or platform 50.8 cm high, stopwatch, metronome or cadence tap

Procedure: The client steps up onto, and back down from the step at a rate of 30 completed steps per minute
(one second up, one second down) for 5 minutes or until exhaustion. Exhaustion is defined as when the client
cannot maintain the stepping rate for 15 continuous seconds. The client immediately sits down on completion of
the test, and the total number of their heart beats are counted from 1 to 1½ minutes after finishing and from 2 to
2½ minutes after finishing and finally from 3 to 3½ minutes after finishing. The clients heart beats are counted
through feeling the clients pulse at their wrist.

Scoring: the clients fitness index score is then determined by the following equations.
Fitness Index = (100 x test duration in seconds) divided by (2 x sum of heart beats in the recovery periods)

For example, if the total test time was 300 seconds (if the client completed the whole 5 minutes), and their
number of heart beats between 1-1½ minutes was 90, between 2-2½ it was 80 and between 3-3½ it was 70, then
the fitness index score would be: (100 x 300) / (240 x 2) = 62.5. Note: you are using the total number of heart
beats in the 30 second period, not the clients heart rate (beats per minute) during that time.

Procedure
The goal is to perform a step-up move for five minutes in a rhythm of 30 step-ups per minute.
After the test, you measure your heart rate at three different moments:

1. Between 60 and 90 seconds

2. Between 120 and 150 seconds
3. Between 180 and 210 seconds

Steps
1. Set the step to the correct height (see table below);
2. Start the test and maintain the rhythm of 30 step-ups per minute;
3. The test stops after five minutes, or if the test person cannot carry out more than fifteen
step-ups per minute;
4. Then write down the heart rate between 60 and 90 seconds after the end of the test;
5. Then write down the heart rate between 120 and 150 seconds after the test;
6. Lastly, write down the heart rate between 180 and 210 seconds after the end of the test.

Results
Write down the number of seconds the test lasted. Then add the heart rates you measured in
resting periods 1, 2, and 3. Use these data to fill out the formula below:

Fitness Index = (100 x the duration of the test in seconds) / (2 x the total of the heart rates in the
three recovery periods)

Example:
The test lasted 300 seconds (or five minutes). The number of beats between 60 and 90 seconds
was 90. The heart rate between 120 and 150 seconds was at 80 and the heart rate between 180
and 210 seconds was at 70. The Fitness Index calculation then looks as follows:

(100 x 300) / ((90+80+70) x 2) = 62.5

Look for the wattage to start with in the the below:

Setting step height

Body height Wattage

< 150 30 cm

150 – 160 cm 35 cm

160 – 170 cm 40 cm

170 – 180 cm 45 cm

> 180 cm 50 cm

Fitness Index

Above Below
Geslacht Excellent Average Poor
average average

Men > 90 80 – 90 65 – 79 55 – 64 < 55

Women > 86 76 – 86 61 – 75 50 – 60 < 50

Department Sport Coordinator Sport Coordinator H.O.D