` SAI KHELO INDIA FITNESS TEST

SAI Khelo India Fitness Test Battery has been designed to check
the fundamental (important) Motor Fitness Components for
school going students. This test battery has many test items
which helps to evaluate the fundamental components of Motor
Physical Fitness. This test is made for two age groups.

 Age group 5 to 8 years (1st to 3rd class students): It

consists of three test items
 Body Mass Index (BMI)
 BMI stands for Body Mass Index. This fitness testing is
used to measure body composition on the basis of weight
and height.
Category MEN WOMEN
UNDERWEIGHT LESS THAN 20 LESS THAN 19
RANGE
HEALTHY RANGE 20 TO 25 19 TO 24
OVERWEIGHT 26 TO 30 25 TO 30
RANGE
OBESE RANGE MORE THAN 30 MORE THAN 30

 Flamingo Test for Balance

 Purpose: To check the Balance and Strength ability of
the individual on the single leg.
 Objective: To balance on a given box/block/brick in
given time on one leg.
 Infrastructure/Equipment Required: Non slippery
even surface, Stopwatch, can be done on just
standing on beam.
 Administrative Suggestion: Participants should be
encouraged to eyes focused on stationary object
straight ahead.
 Scoring: The total number of falls or loss of balance in
60
seconds of balancing is recorded. If there are more
than 15 falls in the first 30 seconds, the test is
terminated.
  Plate Tapping Test for Speed Coordinative ability.
 Purpose: Plate Tapping Test helps to measure the Speed
 Infrastructure/Equipment’s Required: Table
(adjustable height), 2 yellow discs (20cm diameter),
rectangle (30 x 20 cm), stopwatch

 Test Administration:
 If possible, the table height should be adjusted so
that the subject is standing comfortably in front of
the discs.
 The two yellow discs are placed with their centers 60
cm apart on the table. The rectangle is placed
equidistant between both discs. The non-preferred
hand is placed on the rectangle.
 The participant 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).
 Age group 9 to 18 years (4th to 12th class students): It
consists of six test items
 Body Mass Index (BMI)
 BMI stands for Body Mass Index. This fitness testing is
used to measure body composition on the basis of weight
and height.
Category MEN WOMEN
UNDERWEIGHT LESS THAN 20 LESS THAN 19
RANGE
HEALTHY RANGE 20 TO 25 19 TO 24
OVERWEIGHT 26 TO 30 25 TO 30
RANGE
OBESE RANGE MORE THAN 30 MORE THAN 30

 50 meters Sprint
 Purpose: To measure the Speed and
Acceleration.
 Infrastructure/Equipment’s Requirement:
Measuring tape or marked track or flat
 surface of at least 70 meters, stopwatch.
 Test Administration:
 At the blow of whistle or "Go" the
participant sprint or run fast up to finish
line which is 50 meter away from starting line.
 Time is recorded up to finish line in seconds and milli
seconds.
 Scoring: The best time is recorded to the nearest 2
decimal places. The timing starts from the first
movement (using a stopwatch) and finishes when the
chest crosses the finish line.

 600 meters Run/ Walk Test

 Purpose: To measure Cardiovascular Endurance.
 Infrastructure/Equipment’s Required: Oval or
running track, marking cones, recording sheets,
stopwatch.
 Test Administration:
 In this student has to run or walk covering 600
meters in shortest time.
 Scoring: Time is noted in minutes and seconds as a
score. Evaluation Timings for evaluation can be
compared. Teacher can also create own norms for
evaluation.

 Sit and Reach Test

 Purpose: To measure the Flexibility of Lower Back.
 Infrastructure/Equipment’s Required: Sit and
Reach box or wooden box with ruler / length scale in
centimeter on top. Box dimensions are: Sides of box
12" x 12" (in inches); Front and back of box 12" x 10"
(in inches); Top of box 12" x 21" (in inches).
 Test Administration:
 After warming-up this test is performed.
 This test involves sitting on the floor with legs
stretched out straight ahead.
  The soles of the feet are placed flat against the box
whereas both knees should be locked and pressed
flat to the floor (assistant may hold them down).
 Now stretch both hands forward and reaches towards
the box whereas hands together to reach maximum
towards box measuring tape.
 Hold the position for two seconds at top penal of box
and measure the distance in centimeters by ruler or
length scale. Ensure that no jerky action or quick
movement is done during test.
 Scoring: The score is recorded to the nearest
centimeter that is the distance between the initial
position and final position.

 Abdominal Partial Curl

 Purpose: To test Abdominal Strength and Endurance.
 Infrastructure/Equipment’s Required: A flat, clean,
cushioned surface or gym mat, recording sheets, pen.
 Test Administration:
 The participant lies on cushioned, flat, clean surface
with knees bent at about 90 degree, arms are placed
at the sides with palm facing downward.
 The participant curls up keeping the hands on the
floor and then returns to the original position.
 Hands should cross the marked line 6 inches away
from starting point.
 Scoring: The score is the maximum number of correct
Partial Curl up in 30 second duration.
 Push-ups (Boys) / Modified Push-ups (Girls)
 Purpose: To test and measures Upper Body Strength
and Endurance.
 Infrastructure/Equipment’s Required: A flat, clean,
cushioned surface or floor mat, recording sheets, pen.
 Test Administration:
 A standard push-up for boys 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 a-part, on the floor.
  The subject lowers the body so that chest should
touch floor, or until there is a 90-degree angle at the
elbows.
 Then returns back to the starting position with the
arms extended.
 In modified Push-up for girls, the knees touch the
floor.
 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.
 Scoring: Record the total number of correctly
completed push-up.
 Badminton
Badminton is a racquet sport played using racquets to hit
a shuttlecock across a net. Although it may be played
with larger teams, the most common forms of the game
are "singles" (with one player per side) and "doubles"
(with two players per side). Badminton is often played as
a casual outdoor activity in a yard or on a beach; formal
games are played on a rectangular indoor court. Points
are scored by striking the shuttlecock with the racquet
and landing it within the opposing side's half of the court.
Each side may only strike the shuttlecock once before it
passes over the net. Play ends once the shuttlecock has
struck the floor or if a fault has been called by the
umpire, service judge, or (in their absence) the opposing
side. The shuttlecock is a feathered or (in informal
matches) plastic projectile which flies differently from the
balls used in many other sports.
In particular, the feathers create much higher drag,
causing the shuttlecock to decelerate more rapidly.
(Shuttle cock)
Shuttlecocks also have a high top speed compared to the
balls in other racquet sports. The flight of the shuttlecock
gives the sport its distinctive nature.
 Latest General Rules
 Playing Court: The Badminton court is rectangular
and divided into 2 halves by a net. The length of the
court is 44 ft. the width of the court for doubles is 20
ft. and in singles this width is reduced to 17 ft.

 Post: There will be 2 points with height as 1.55m

above the floor.

 Net: Colour of net should be dark and its mesh

should be 15- 20mm width of the net should be
760mm.

 Toss: The winner of toss decides the end of court

o r to serve first.

 Scoring: When the server serves, the shuttlecock

must pass over the short service line on the
opponent’s court or it will count as a fault. The
winner of 2 games will be winner each game consists
of 21 points. This applies to both doubles as well as
singles.

 Players: A singles are played with 1 player on each

side and in doubles it is 2 players on each side.

 Interval: Between 1st and 2nd game there will be an

interval of 90 seconds and interval between 2nd and
3rd game should not exceed 5 minutes.
 Equipment
Rackets: A racket is usually made of steel aluminum and
graphite. The ideal length is 27 inches and weight 85 to
140 gram for racket.

Shuttlecock: A shuttlecock is a high drag projectile with

an open conical shape: the cone is formed from sixteen
overlapping feathers embedded into a rounded cork
base. The weight of a shuttles should be a 4.73- 5.5gm
the feathers should have length of 62- 72gm.
 Fundamental Skills
 Racket grip:
 Forehand grip
 Backhand grip

 Shuttlecock grip:
 Base grip
 Mid grip
 Out of hand grip

 Service:
 Flight service
 Forehand net service
 Backhand net service
 Driver service

 Strokes:
 Smash: Hitting the shuttle down fast and steeply to
finish a rally.

 Drop shot: Hitting the shuttle so that it falls into

the other player’s front court.
 Net roll: Hitting the shuttle from the net that spins
over the net.
 Clear: Hitting the shuttle from the back of your
court, High into the others players back court.
 Lift: Hitting the shuttle from the net, up high into
the opponents back court.
 Drive: Hitting the shuttle flat across the top of the
net.
 Block: Stopping a smash from hitting the ground
on your side and hitting back over the net.
 Lob: It sends the shuttle high and deep towards base
line of opponent.
 Forehand Stroke: Played for same side of playing
hand.
 Backhand Stroke: Played from opposite side of
playing hand.
 Block: A defensive stroke in response to smash.
 Badminton Terminology
 Back gallery: Area Included between the long
service and line and back line.

 Service Count: Portion of court from where

service is delivered.

 Rally: Sending shuttle over the net.

 Server: Player who puts shuttle in play.

 Match Point: The point which won by server makes

him winner of match.

 Inning: Time during which a player hold the service.

 Rotation: In doubles, players keep changing their

position during the play.
 Specific Exercises
 Exercises of warming up:
 Short running forward, backward and sideways.
 Sideways bending
 Arm circles
 Trunk Twist
 Hamstring Stretch
 To do service, smash, shots.

 Exercises for conditioning:

 Continuous slow running for raising endurance.
 Short acceleration for improving speed.
 Weight training exercises.

 Common Sports Injuries:

 Sprain in ankles and knees.
 Strain in arm, hamstring, elbow and shoulders.
 Muscle Cramp
 Dislocation of shoulder joint

 Prevention of Injuries
 Proper warming up
 BADMINTON CUPS

 World Championships
 Olympic Games
 Thomas Cup
 Uber Cup
 Sudirman Cup
 All England Open
 Asia Championships
 European Championships
 World Junior Championships
 BWF World Tour Finals
 Pan American Championships
 Africa Championships
 World Senior Championships
 BWF Super Series
 Commonwealth Games
 Syed Modi International
 Macau Open
 Swiss Open
 US Open
 Indonesian Open