CLASS 12 Physical Education

Test & Measurement

in Sports
Fitness
Fitness is the ability to perform physical activities effectively.
specific skills.

Activities include exercises, sports, or physical tasks like running,

swimming, cycling, weightlifting, yoga, or even recreational games.

Each activity engages different parts of the body and may require
unique skills or levels of fitness.
Fitness Test – SAI
Khelo India Fitness
Test in school:

"Khelo India" means "Play India." It is a program by

the Indian government to encourage children and
young people to play sports and stay active. The
goal is to help improve fitness and promote sports in
schools across India.
Age group 5-8 years/ class 1-3:
 BMI
Body Mass Index (BMI)
Purpose: To measure body fat.

What You Need:Flat surface,

Weighing scale, Measure

Steps:1. Measure Height:

Stand straight against a wall. Keep feet together, legs straight, and look
ahead. Measure height.

2. Measure Weight:
Step on the scale without shoes or heavy clothes. Record weight.

Scoring:
BMI = Weight (kg) / (Height (m) x Height (m))
Higher BMI means more body fat.
Flamingo Balance Test
Purpose: To test balance and strength.

Equipment: Non-slip surface, stopwatch, beam (optional).

Steps:

1. Stand on the beam, balance on one leg.

2. Bend the free leg, foot close to the bottom.
3. Instructor starts the stopwatch when they release your hand.
4. Stop the timer when you lose balance and restart after each fall.
5. Count falls in 60 seconds. If more than 15 falls in 30 seconds, stop the test.

Scoring: Record total falls; stop if over 15 falls in 30 seconds.

Plate Tapping Test
Purpose: To test the speed and coordination of limb movement.

Equipment: Adjustable table, 2 yellow discs, rectangle.

Steps:

1. Adjust the table for comfort.

2. Place discs 60 cm apart with the rectangle in the
middle.
3. Place the non-preferred hand on the rectangle.
4. Tap back and forth between the discs with the
preferred hand as fast as possible.
5. Repeat for 25 cycles (50 taps).

Scoring: Record the time taken to complete 25 cycles.

Age group 9-18yrs/
class 4-12:

BMI,
50mt Speed test
Purpose: To measure speed and acceleration.

Equipment: Measuring tape or track, stopwatch, cones, flat surface

(60 meters).

Steps:

1. Warm up and practice starts.

2. Start with one foot in front of the other, behind the starting
line.
3. Follow tips for speed (stay low, use arms and legs well).
4. Run as fast as you can to the finish line.

Scoring: Record the time it takes to finish 50 meters.

600mt Run/Walk
Purpose: To test cardiovascular fitness and endurance.

Equipment: Stopwatch, whistle, marker cones, lime powder,

measuring tape, 200-400 meter track, flat and even surface.

Steps:

1. Participants run 600 meters at their fastest pace.

2. Start on the signal, "Ready, start."
3. Walking is allowed, but the goal is to complete the distance
in the shortest time.
4. Time is recorded as the participant crosses the finish line.

Scoring: Record the time taken to complete the 600 meters (run or walk).
Sit & Reach flexibility test

Purpose: To measure the flexibility of your lower back and

hamstrings.

Equipment: Sit and Reach box, flat surface or gym mats.

Steps:

1. Sit on the floor with your legs straight and shoes off.
2. Place your feet flat against the Sit and Reach box.
3. Keep your knees straight and pressed flat on the floor.
4. Reach forward with both hands as far as you can, keeping your hands level.
5. Hold the position for 1-2 seconds, then the tester will measure how far you reached.

Scoring: The distance reached is recorded in centimeters and millimeters.

Strength Test
(Partial Abdominal
Curl Up)
Purpose: To test the strength and endurance of your abdominal muscles.

Equipment: Flat cushioned surface, two strips (6 inches

apart), stopwatch, recording sheets, pen.

Steps:1. Lie on your back with your knees bent and hands
at your sides.
Step 2. Lift your upper body up smoothly, keeping your
arms in place, until your shoulders are about 6 inches off
the ground.
Step 3 . Lower your body back down until your shoulder
blades touch the floor.

Scoring: Count how many curl-ups you can do in 30 seconds.

 Push-Ups for boys
Purpose: To measure upper body strength and stability.

Equipment: Flat surface or gym mat.

Steps:1. For boys: Start by lying face down with your hands on the
ground, and your toes touching the floor. Keep your body straight,
with arms shoulder-width apart.

2. Lower your body down until your elbows bend to 90 degrees.

3. Push your body back up to the starting position.

4. Keep repeating until you can no longer do it or reach the target

number.

For girls: Do the same thing, but with your knees on the ground.

Scoring: Count how many push-ups you can do correctly.

2. Measurement of
Cardio-Vascular
Fitness
 – Harvard Step Test
Purpose: To measure how fit your
heart and lungs are.
Equipment: 20-inch bench or block,
stopwatch, metronome.
Steps:1. When the command “Go” is given, start
stepping up and down on the bench at 30 steps per
minute for 5 minutes.

2. On the first "up" sound (or metronome beat), put

one foot on the bench. On the second "up" sound,
place both feet on the bench, standing straight.

3. Keep stepping for 5 minutes or until you can't

continue.

4. After the test, sit down and have your pulse (heart
rate) checked 1 to 1.5 minutes after finishing.
Scoring:Use this formula to calculate your score:
Computing Basal Metabolic Rate (BMR)
Purpose: To calculate the number of calories your
body needs to maintain basic functions like breathing
and digestion while at rest.

Equipment: Stadiometer (for measuring height),

weight machine, pen, and paper.

Steps:

1. Measure your height using the stadiometer and

your weight on the weight machine.
2. Use the following formulas to calculate your Basal
Metabolic Rate (BMR):
Scoring: The result is your Basal Metabolic Rate in kcal (calories per day).
Rikli & Jones
- Senior Citizen Fitness Test
The Senior Citizen's Fitness Test (SFT) helps assess the fitness
of people aged 60-94. It identifies weaknesses and monitors
physical ability. It’s easy and economical but should not be
used by those with medical conditions like heart problems.
 Chair Stand Test for
lower body strength

Purpose: To measure lower body strength.

Equipment: Straight-back chair without arms, stopwatch.

Steps:1. Sit on the chair with your back straight, arms

crossed, and feet flat on the floor, shoulder-width apart.
2. When the command “Go” is given, stand up fully, then
sit back down. This counts as one stand.
3. Keep doing this as many times as possible in 30
seconds.

Scoring: The total number of complete stands is counted.

If you are halfway through a stand when time runs out, it
counts as a full stand.
• Arm Curl Test for upper body strength
Purpose: To test upper body strength.

Equipment: Straight-back chair, dumbbell (8 lbs for men, 5 lbs

for women), stopwatch.

Steps:

1. Sit on the chair with your back straight and feet flat on the
floor, holding the dumbbell in your dominant hand.
2. When the command “Go” is given, curl your arm up and then
return it to the starting position.
3. Keep doing this as many times as you can in 30 seconds.

Scoring: Count how many curls you complete correctly in 30

seconds.
 Chair Sit & Reach
Test for lower body
flexibility
Purpose: To check lower body flexibility.

Equipment: Straight-back chair, 18-inch ruler.

Steps:

1. Sit on the chair with one foot flat on the floor and
the other leg straight out in front of you.
2. Reach forward and try to touch your toe with your
hands.
3. Hold the position for 2 seconds.

Scoring: Measure how far your fingers reach toward

your toe. If you touch or go past the toe, mark with a
"+"; if you can't touch it, mark with a "-". Record the distance to the nearest half inch.
Back Scratch Test for
•

upper body flexibility

Purpose: To test upper body flexibility.

Equipment: 18-inch ruler.

Steps:

1. Stand and place one hand over your shoulder and the
other behind your back.
2. Try to touch or overlap your fingers behind your back.⁶

Scoring: Measure the distance between your fingertips. If

they touch, the score is zero. If they don’t touch, the score is
negative (how far apart they are). If they overlap, measure
how much they overlap (positive score).
• Eight Foot Up & Go
Test for agility
Purpose: To test physical mobility, including power,
speed, agility, and balance.

Equipment: Straight-back chair, cone, stopwatch.

Steps:

1. Sit on the chair with both feet flat on the floor.

2. When the command "Go" is given, walk as fast as you
can (don’t run) to the cone placed 8 feet away.
3. Walk around the cone and return to the chair.

Scoring:You get two attempts, and the best time is

recorded.

The fastest time from "Go" to sitting back in the chair is

your score.
 Six
-Minute Walk Test
for Aerobic Endurance
Purpose: To test aerobic endurance.

Equipment: 20-yard walking area with parallel lines, stopwatch, cone.

Steps:

1. Start walking after the command “Go”.

2. Walk as far as you can within the 20-yard
area for 6 minutes, but do not run.

Scoring: The maximum distance you cover in 6

minutes is recorded as your score.
Johnsen – Methney
Test of Motor
Educability
The Johnson-Metheny Test battery is a revised version of the Johnson Educability Test,
originally designed in 1932. Its purpose was to measure neuromuscular skill capacity through
ten items. In 1938, Metheny reviewed the test and removed six items.
Johnson-Metheny Test of Motor Education
Objective: To measure neuromuscular skill capacity through four motor
stunts.

Test Area: A mat area 15 feet long and 2 feet wide, divided into 10
sections of 18 inches each.

Stunts:

1. Front Roll
2. Back Roll
3. Jumping Half-Turns
4. Jumping Full-Turns
Procedure:

1. Front Roll: Perform two front rolls without crossing the boundaries. Each roll is worth 5
points; deductions apply for errors.

2. Back Roll: Perform two back rolls in the marked area, similar to front roll scoring.

3. Jumping Half-Turns: Jump alternately from line to line with half turns, aiming for accuracy.
Perfect performance earns 10 points.

4. Jumping Full-Turns: Perform full-body turns while jumping across sections of the mat,
keeping balance. Perfect performance earns 10 points.

Scoring: Points are awarded based on the correct execution of each stunt. Deductions apply for
mistakes such as overstepping or incorrect turns.