MOTOR FITNESS TEST

Motor fitness refers to the capability of an athlete to take part effectively

in his/her particular sport. It can also be said that a person’s ability to do
physical activities.
Motor Fitness Test –
1. 50 M Standing Start
2. 600 M Run/Walk
3. Sit & Reach Test
4. Partial Curl Up
5. Push Ups (Boys)
6. Modified Push Ups (Girls)
7. Standing Broad Jump
8. Shuttle Run (4x10 M)

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 1. 50 M STANDING START
 Purpose: The aim of this test is to determine acceleration and speed.
 Equipment required: measuring tape or marked track, stopwatch,
cone markers, flat and clear surface of at least 70 meters.

 Procedure: The test involves running a single maximum sprint over

50 meters, with the time recorded. A thorough warm-up should be
given, including some practice starts and accelerations. Start from a
stationary standing position (hands cannot touch the ground), with
one foot in front of the other. The front foot must be behind the
starting line. Once the subject is ready and motionless, the starter
gives the instructions "set" then "go." The tester should provide hints
for maximizing speed (such as keeping low driving hard with the
arms and legs) and the participant should be encouraged to not slow
down before crossing the finish line.
 Results: Two trials are allowed, and the best time is recorded to the
nearest 2 decimal places. The timing starts from the first movement
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 (if using a stopwatch) or when the timing system is triggered, and
finishes when the chest crosses the finish line and/or the finishing
timing gate is triggered.
 Target population: soccer other sports in which speed over a
similar distance is important.
 Reliability: Reliability is greatly improved if timing gates are used.
Also weather conditions and the running surface can affect the
results, and these conditions should be recorded with the results- If
possible, set up the track with a crosswind to minimize the effect of
wind.
2. 600 M RUN/WALK

 Purpose: The aim of this test is to determine acceleration and speed.

 Equipment required: oval or 400m running track, stopwatch
recording sheets.
 Procedure:, The aim of this test is to complete the 600 meter course
in quickest possible time. To start, all participants line up behind the
starting line. On the command 'go,' the clock will start, and they will
begin running at their own pace. Cheering or calling out the elapsed
time is also permitted to encourage the participants to achieve their
best time.
 Scoring: The total time taken to run 600m is recorded.
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 Reliability: The reliability of this test would depend on practice and
pacing strategies and motivation level. There should be good
reliability if these issues are addressed.
 Advantages: Large groups can be tested at once, and it is a very
cheap and simple test to perform-
 Disadvantages: Practice and pacing are required to maximize the
subject performance, and also the test results can be affected greatly
by motivation.
3. SIT AND REACH TEST
The sit and reach test was first propounded by Wells and Dillon in
1952. This test is widely used as normal test of flexibility.

 Purpose: The sit and reach test is a significant test to measure the
flexibility of hip region including the lower back and hamstring
muscles. Generally it is noted that owing to the lack of flexibility in
this region there is greater risk of injury. It is also entangled with
lumbar lordosis and lower back pain.
 Equipment’s Required:
 Sit and reach box or a makeshift ruler and a box may be used in
which zero mark can be adjusted for each individual according to
their sitting reach level because there is a variation of lengths of
individual’s arms and legs.
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 Procedure: First of all, shoes and socks should be removed. Then
sit down on the floor with legs stretched out straight ahead. The soles
of the feet should be kept flat against the box. Both the knees should
be locked and pressed flat to the floor. An assistant may hold the
knees down. Palms should be facing downwards. Hands should be
on the top of each other or side by side. The individual, whose
flexibility is to be measured, tries to extend his both hands forward
along the measuring line on the box as far as he can extend. His
finger tips of both hands should remain equal and at the same level.
He should not jerk or bounce to reach at maximum distance. He
should hold the full reach position for two seconds and the score
should be recorded. Generally in such test warm up is not allowed,
however, the results can be attained after suitable warm up. In case
of sliding ruler or makeshift ruler the zero mark should be at the
fingertips. If it is not available or simple marking is there the zero
mark should be 9 inches before the feet.
 Scoring: The score is recorded to the nearest centimetre or half inch
as the distance reached by the fingertips of both hands.
 Advantages: A It is a simple test to know the flexibility. B It is an
easy test to perform.
 Disadvantages: This test is good for flexibility of joints of
lower back and hamstrings and not related to the flexibility of
other joints of the body.

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 4. PARTIAL CURL UP

 Purpose: The partial curl-up test measures abdominal strength and

endurance, important in back support and core stability.
 Equipment required: A flat, clean, cushioned surface, stopwatch,
recording sheets, pen, and a metronome (or audio tape, drums).
 Procedure: In this test the partner sits behind, the subject and cups
the subject‟ s head in their hands. The starting position is with the
arms fully extended with fingers resting on the legs and pointing
toward the knees. The subject curls-up slowly; sliding the fingers
along the legs until the fingertips touch the knees, then back down
again, until the head touches the partner‟ s hands. One complete
curl-up is completed every three seconds, and are continued until
exhaustion (e.g. the subject cannot maintain the rhythm or has
reached the target number for the test).
 Scoring: The completion of one complete curl-up counts as one.
Make sure that the subject does not "bounce" off the floor – only
correctly performed curl ups should be counted. The timer begins
the test by calling out the signal “ready? Go!”. The stop watch is
started at the same time, and at the conclusion of one minute the
timer calls out "Stop” at which counting and the subject stop.
 Advantages: This test is simple and quick to perform requiring
minimal equipment, and large groups may be tested at once.
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 Disadvantages: The partial curl-up test in which the feet are not
supported measure of abdominal strength and endurance.
5. PUSH UPS (BOYS)

 Purpose: The aim of this test is to determine upper body strength

and endurance.
 Equipment required: Floor mat, PACER d with push up track.
 Procedure: start in the push-up position - with the hands and toes
touching the floor, the body and legs are in a straight line, feet
slightly apart, and the arms at shoulder width apart, extended and at
a right angle to the body. Keeping the back and knees straight, the
subject lowers the body until there is a 9O-degree angle at the
elbows, with the upper arms parallel to the floor. A partner holds
their holds at the point of the 90- degree angle so that the subject
being tested goes down only until their shoulder touches the
partner's hand, then back up. The push-ups are done in time to a
metronome or similar device with one complete push-up every
three seconds (1.5 seconds down and 1.5 seconds up,20 complete
push-ups per minute).The subject continues until they can do no
more in rhythm (has not done the last three in rhythm) or has
reached the target number of push-ups.

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 Scoring: Record the number of correctly completed push-ups that
were performed in time to the rhythm.
 Advantages: This test is easy and quick to perform.
6. MODIFIED PUSH UPS (GIRLS)

 Purpose: To measure the muscular strength of arms, upper body

and the core.
 Equipment required: Floor mat, PACER d with push up track.
 Procedure: In this test the partner sits behind, the subject and cups
the subject‟ s head in their hands. The starting position is with the
arms fully extended with fingers resting on the legs and pointing
toward the knees. The subject curls-up slowly; sliding the fingers
along the legs until the fingertips touch the knees, then back down
again, until the head touches the partner‟ s hands. One complete
curl-up is completed every three seconds, and are continued until
exhaustion (e.g. the subject cannot maintain the rhythm or has
reached the target number for the test).
 Benefits of Modified Push-Ups: There are many benefits to the
Modified Push-Ups and just as many reasons you should incorporate
them into your workouts. Push-ups are one of the best exercises
anyone can do, but women especially! All in one exercise, you get
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 the benefit of toning your arms, chest, shoulders, and core. Push ups
tone up basically your entire upper body all the while helping you to
torch calories and reveal toned and tight arms, shoulders, and abs.
Here are just a few benefits of modified push-ups:

7. STANDING BROAD JUMP (LONG JUMP)

 Purpose: To measure the explosive power of the legs

 Equipment required: The measure to measure distance jumped,
non-slip floor for take-off, and soft landing area preferred.
Commercial Long jump Landing Mats are also available.
 Procedure: A take-off line is marked on the ground. Subjects stands
just behind the line with the feet several inches apart. The subject
swings the arms and bends the knees to take a jump. Landing should
be on both legs. Three trails are given to the subject. The distance is
measured from the take-off line to the heel or other part of body that
touches the ground nearest to the take-off line. Best of three will be
counted.
 Scoring: The measurement is taken from take-off line to the nearest
point of contact on the landing (back of the heels). Record the
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 longest distance jumped, the best of three attempts.
 Advantages: This test is simple and quick to perform, requiring
minimal equipment.
Disadvantages: There is some skill component in this test.
8. SHUTTLE RUN (4×10 M)

 Purpose: This is a test of speed, body control and the ability to

change direction (agility).
 Equipment required: Two wooden blocks for each runner (each
block should measure 10 x 5 x 5 cm), marker cones or marking tape,
measurement tape, stopwatch, flat non-slip surface, with two lines
10 meters apart.
 Procedure: Mark two lines 10 meters apart using marking tape or
cones. The two blocks are placed on the line opposite the line they
are going to start at. On the signal "ready" , the participant places
their front foot behind the starting line. On the signal, "got" the
participant sprints to the opposite line, picks up a block of wood,
runs back and places it on or beyond the starting line. Then turning
without a rest, they run back to retrieve the second block and carry it
back across the finish line- Two trials are performed.
 Scoring: Record the time to complete the test in seconds to the
nearest one decimal place. The score is the better of the two times
recorded. A trial is void if a block is dropped or thrown. ,
 Advantages: This test can be conducted on large groups relatively
quickly with minimal equipment required.
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