Test and measurement is the instrument for getting essential

details regarding the needs, capacities, abilities and attitudes of

students or sportspersons.

Every task and work needs to be evaluated. Evaluation is

based uIpon test and measurement. This is very important to
check the progress of an individual.

Test provides data or scores which can be measured and

evaluated. A test helps to collect data which can be evaluated
for further improvement.

In Physical Education Tests are used to collect information or

data about a speci c skill, strength, endurance, knowledge and
attitude. And Measurement is related to measuring size, height,
weight, vital capacity, achievement, etc.

SAI Khelo India Fitness Test

in school
Age group 5-8yrs/ class 1-3

BMI, Flamingo Balance Test, Plate Tapping Test

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

BMI, 50mt Speed test, 600mt Run/Walk, Sit & Reach exibility
test, Strength Test (Abdominal Partial Curl Up, Push-Ups for
boys, Modi ed Push-Ups for girls).
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 Body Mass Index (BMI)
What does it measure:

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.

The test performed is Body Mass Index (BMI), which is

calculated from body Weight (W) and height(H).

BMI = W / (H x H), where W = body weight in kilograms and H =

height in meters. The

higher the score usually indicating higher levels of body fat.

Measuring Height Accurately

• Remove the participant’s shoes, bulky clothing, and hair

ornaments, and unbraid hair that interferes with the
measurement.
• Take the height measurement on ooring that is not
carpeted and against a at surface such as a wall with no
molding.
• Have the participant stand with feet at, together, and back
against the wall. Make sure legs are straight, arms are at
sides, and
• shoulders are level.
• Make sure the participant is looking straight ahead and that
the line of sight is parallel with the oor.
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 • Take the measurement while the participant stands with
head, shoulders, buttocks, and heels touching the at
surface (wall).
• Depending on the overall body shape of the participant, all
points may not touch the wall.
• Use a at headpiece to form a right angle with the wall and
lower the headpiece until it rmly touches the crown of the
head.
• Make sure the measurer’s eyes are at the same level as
the headpiece.
• Lightly mark where the bottom of the headpiece meets the
wall.
• Then, use a metal tape to measure from the base on the
oor 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.

• Avoid using bathroom scales that are spring-loaded.
• Place the scale on rm ooring (such as tile or wood)
rather than carpet.
• 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).
Plate Tapping Test
What does it measure:

Tests speed and coordination of limb movement

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How to Perform:

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 subject 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).
Infrastructure/Equipment Required:

Table (adjustable height), 2 yellow discs (20cm diameter),

rectangle (30 x 20 cm), stopwatch

Scoring:

The time taken to complete 25 cycles is recorded

Test Administrative :

Participants should be encouraged to stand in a balanced

posture, feet apart to shoulder width. Results are usually better
if the participant can maintain constant pace during most of the
run.

Flamingo Balance Test

What does it measure:
Ability to balance successfully on a single leg. This single leg
balance test assesses the strength of the leg, pelvic, and trunk
muscle as well as Static balance.

How to Perform:

Stand on the beam. Keep balance by holding the instructor’s

hand (if required to start).

Infrastructure/Equipment Required:

Non Slippery even surface, Stopwatch, can be done by just

standing on a beam.

While balancing on the preferred leg, the free leg is exed at

the knee and the foot of this leg held close to the buttocks.

Scoring:

• The total number of falls or loss of balance in 60 seconds

of balancing is recorded.
• Start the watch as the instructor lets go of the participant/
subject.
• If there are more than 15 falls in the rst 30 seconds, the
test is terminated.
• Pause the stopwatch each time the subject loses balance
(either by falling off the beam or letting go of the foot being
held).
• Resume over, again timing until they lose balance.
• Count the number of falls in 60 seconds of balancing.
Administrative Suggestion:

Participants should be encouraged to eyes focused on

stationary object straight ahead
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 Partial Curl Up (30sec)
What does it measure:

The curl up test measures abdominal muscular strength and

endurance of the abdominals and hip- Flexors, important in
back support and core stability.

How to Perform:

• The subject lies on a cushioned, at, clean surface with

knees exed, 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 oor so that the shoulder
blades or upper back touch the oor.
Infrastructure/Equipment Required:

Flat clean cushioned surface with two parallel

strips (6 inches apart), Stopwatch, Recording sheets, Pen

Scoring:

Record the maximum number of Curl ups in a certain time

period 30 seconds.

Administrative Suggestion:
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Participants should be encouraged to keep a normal breathing
rate. Results are usually better if the participants can maintain
constant pace during the activity.

Push ups Boys and Modi ed push ups for girls

What does it measure:

Upper body strength, endurance, and trunk stability.

How to Perform:

• A standard push up begins with the hands and toes

touching the oor, the body and legs in a straight line, feet
slightly apart, the arms at shoulder width apart, extended
and at 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.

Infrastructure/Equipment Required:

Flat clean cushioned surface/Gym mat

Scoring:
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 Record the number of correctly completed push-ups.

Administrative Suggestion:

• Participants should be encouraged to emphasize keeping

the back straight.
• Results are usually better if the participant can maintain a
constant pace during the activity.
Sit and reach test
What does it measure:

Common measure of exibility, and speci cally measures the

exibility of the lower back and hamstring muscles. This test is
important as because tightness in this area is implicated in
lumbar lordosis, forward pelvic tilt and lower back pain

How to Perform:

• This test involves sitting on the oor with legs

• stretched out straight ahead. Shoes should be removed.
The soles of the feet are placed at against the Sit and
Reach box. Both knees should be locked and pressed at
to the oor – the tester may assist by holding them down.
• With the palms facing downwards, and the 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, the subject reaches out and holds that
position for one-two seconds while the distance is
recorded. Make sure there are no jerky movements.
Infrastructure/Equipment Required:
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 Sit and Reach box with the following dimensions: 12″ x 12″
(sides) 12″ x 10″ (front and back) 12″ x 21″ (top) Inscribe the
top panel with centimeter/mm gradations.

It is crucial that the vertical plane against which the subject’s

feet will be placed is exactly at the 23 cm mark. Flat clean
cushioned surface/Gym Mats

Scoring:

The score is recorded (difference between initial position and

nal position), in cm and mm, as the distance reached by the
hand.

Administrative Suggestion:

• Proper warm-up and static stretching of the lower back and

posterior thighs is very important for this test. A partner
placing his/her hands lightly across knees can prevent the
exing of knees.
• Keep the hands over each other ( sh pose). In order to
prevent the test apparatus from sliding away from the
participants during the test, it should be placed against a
wall or a similar immovable object.
• The test trial is repeated if:
(i) The hands reach out unevenly or

(ii) The knees are exed at the time of doing the test.

600 meter Run/Walk

What does it measure:
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Cardiovascular Fitness/Cardiovascular Endurance

How to Perform:

• Participants are instructed to run 600 mts. in the fastest

possible pace.
• The participants begin on signal, “ready, start” as they
cross the nish line; elapsed time should be announced to
the participants.
• Walking is permitted but the objective is to cover the
distance in the shortest possible time.
Infrastructure/Equipment Required:

Stopwatch, whistle, marker cone, lime powder, measuring tape,

200 or 400 mts track with 1.22 mt (minimum 1 mt) width
preferably on a at and even playground with a marking of
starting and nish line.

Scoring:

Time taken for completion (Run or Walk) in min, sec, mm

Administrative Suggestion:

• Participants should be encouraged to practice running with

emphasis placed on the concept of pace.
• Results are usually better if the participant can maintain
constant pace during most of the run and perhaps using a
strong closing effort.
50 meter Dash (standing start)

What does it measure:

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Determines acceleration and speed

How to Perform:

• A thorough warm up should be given, including some

practice starts and accelerations.
• Start from a stationary position, with one foot in front of the
other. The front foot must be on or behind the starting line.
This starting position should be static (dead start).
• The tester should provide hints for maximizing speed (such
as keeping low, driving hard with the arms and legs) and
encouraged to continue running hard through the nish
line.
Infrastructure/Equipment Required:

Measuring tape or marked track, stopwatch, cone markers, at

and clear surface of at least 60 meters.

Scoring:

Time taken for completion

Administrative Suggestion:

• Participants should be encouraged to practice running with

emphasis placed on the concept of pace.
• Results are usually better if the participant can maintain
constant pace during most of the run and perhaps using a
strong closing effort.

Computing Basal Metabolic

Rate
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 Basal metabolic rate (BMR) is the total number of calories or
minimum level of energy that our body needs to perform basic
functions such as breathing, digestion, circulation, cell
production, nutrient processing, protein synthesis, and ion
transport, etc. That means all our bodily functions that happen
beyond our control.

Calculate Your BMR

You can either d BMI by using a formula designed by

scientists or you can get it tested in a lab. Also, you can use an
online calculator.

The Harris-Benedict Equation is often used to estimate basal

metabolic rate.

Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height

in cm) – (5.677 x age in years)

Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x

height in cm) – (4.330 x age in years)

Motor Fitness Test And

Measurement
Motor tness refers to the capacity of an athlete to take part
effectively in particular sports. It can also be said that the tness
is a person’s ability to do physical activity

Motor tness is the ability to perform physical activities

effectively and ef ciently. There are 5 motor tness components
which measures’ tness level of an athlete.
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Test Items
• 50 M Standing Start – For speed600 M Run/Walk –
For EnduranceSit & Reach – For exibilityPartial Curl Up-
For abdomen strengthPush Ups (Boys) – For arm
strengthModi ed Push Ups (Girls) – For arm
StrengthStanding Broad Jump – For leg explosive
strength4×10 M Shuttle Run – For agility
50 M Standing Start

50m race is administered to test the athlete’s speed. This test

includes running 50 meters as fast as possible.

Procedure

Stand behind the starting line without touching the ground. One
foot in front of the other.

Once the subject is ready, the starter gives the instructions “set”
then “go. The athlete starts and crosses the end line as fast as
possible.

600m run/walk

This test is to measure the endurance level.

Procedure

Stands behind the starting line. At the signal Ready and Go,
The athlete starts running. In between, he can run or walk. Time
is recorded.

Sit and Reach Test

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 This test is conducted to measures the exibility of the lower
back and hamstring muscles.

Procedure

Sit on the oor without shoes, legs stretched, knee straight,

palm facing downward. The subject tries to reach forward along
the measure line as far as possible without giving any jerks

Partial Curl Up

The partial curl-up test is to test abdomen strength. The

subjects perform as many sit-ups as possible at the rate of one
every three seconds.

Procedure

Lie down on the back with the knees exed. The subject curls
up, until the shoulders come off the mat two inches, then go
back again.

A total number of repetition of sit-ups is recorded in one minute.

Push Ups For Boys

This push-up test is to measure upper body strength and

endurance.

Procedure

From prone position push whole body up, hands and toes touch
the oor, the body and legs in a straight line, feet slightly apart,
keep the back and knees straight,
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 Lowers the body to a 90-degree angle at the elbows, then
returns to position, continue till exhaustion,

Modi ed Push Ups For Girls

The Modi ed Push-Up test is used to measure upper body

strength, endurance and trunk stability

Procedure

Get down on your hands and knees with your hands just
outside the shoulder. Now bend your elbows and lower your
chest till 90° at the elbows.

Push your body up so that your arms are straight, the test will
continues until exhaustion

Standing Broad Jump

The purpose of this test is to measure the explosive power of

the legs.

Procedure

Stand behind a line marked on the ground with feet slightly

apart. Now jump as far as possible, landing on both feet without
falling backwards.

4×10 M Shuttle Run

This test measures agility and speed

Procedure
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Stand behind the starting line. On the signal, go, sprint to the
opposite line, which is marked 10 m away. Pick up one block of
wood (two wood block kept behind the line beforehand), run
back to starting position, place the block on or beyond the line.

Take turn without a rest, run back to get the second block and
carry it back across the nish line. A total of 40 metre is
covered.

Measurement of Cardiovascular
Fitness
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Harvard Step Test
Harvard step test was developed by Lucien Brouha and his
associates in 1943.
This test is to measure the cardiovascular or Aerobic tness of
an athlete, by checking the recovery rate.

Requirements:
⛳ One gym bench of 20 inches high for men and 16 inches for
women
⏰ Stopwatch

Test Administration
In this test,
Athlete step-ups and step-down on the gym bench for ve
minutes or until exhaustion, at a rate of 30 steps per minute.
On the command ‘go’ an athlete starts doing steps, stopwatch is
switched on simultaneously.
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After completing athlete sits down immediately

Pulse 1: The assistant measures the total number of heartbeat

counted for 30 sec after 1 min of completion.

Pulse 2: The assistant measures heartbeat again after 2 min for

30sec.

Pulse 3: The assistant measures pulse again after 3 minutes

for 30 sec.

Calculation
100 x Test duration in seconds / 2x Sum of pulses

For male excellent score is above 90, and for women it is above
86
Rockport Walking Test
This test is to measure the Cardiorespiratory tness of the
athlete by measuring VO2 Max ( Maximum Cardiovascular
Ability )

Requirements
Running track ( 200 – 400m )
⌚ Stopwatch
♨ Weighing machine
Assistant

Test Administration
– Record body weight in pounds
– Walk or run one mile (1609m) as fast as possible
– Record the time to complete the one-mile walk
– Immediately on nishing the walk measure heart rate

Calculation
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The formula to calculate VO2 max is:

132.853 – (0.0769 × Weight) – (0.3877 × Age) + (6.315 ×

Gender) – (3.2649 × Time) – (0.1565 × Heart rate)

( Weight is in pounds (lbs)

Gender: Male = 1 and Female = 0
Time is expressed in minutes
Heart rate is in beats/minute
Age is in years)

Rikli & Jones – Senior Citizen

Fitness Test & Measurement
Senior citizen tness test was developed by Roberta Rikli and
Dr. Jessie Jones. This test consists of six easy and simple tests
that assess the functional tness of senior citizens.

Chair Stand Test

This test is to check leg strength and muscle endurance.

Requirements
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Straight back chair without arms 45 cm high, stopwatch.

Test Administration

• Place the chair against the wall

• The person sits on the chair with feet apart
• Arms crossed at the the wrist and held close to chest
• From sitting position stand completely
• Repeats for 30 seconds
• The number of complete chair stand is scored.
Arm Curl Test

This test measures upper body strength and endurance. The

aim is to do as many arm curls in 30 sec.
Requirements

• 4 pound dumbbell for women and 8 pound for menA

chair without any armrest.Stopwatch
Test Administration

• The person sits on the chair holding the dumbbell,

arms vertically downwardCurl forearm up through a full
range of motionThe number of complete Curl actions is the
score
Sit and Reach Test
 The purpose of this test is to measure the lower body exibility.
Requirements:

Ruler, Straight back chair 45 cm high

Test Administration

• The person sits on the edge of the chairOne foot on

the oor and other foot extended with knee straight.Exhale
and reach towards the toeKeep the back straight and head
upHold the reach for 2 secPerform the test twice and
consider the best
Back Scratch Test

This test measures the general range of motion of the Shoulder.

It requires a ruler
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 Test Administration

• The test is done in a standing positionOne hand is

kept behind the head over the shoulderPlace the other
hand behind the back. Fingers upTry to touch both arms
ngerTry the test twice and consider the best
8- Feet Up And Go Test

This test is designed to measure speed, agility and balance

while moving
Requirements

• StopwatchStraight back chairCone markersMeasuring

tape
Test Administration

• Place a chair against the wallKeep a cone eight feet

away in front of chairThe person sits on the chair and
hands resting on kneesOn the command GO person stand
up and walk around the cone as quickly as possible and sit
down on the chairScoring is counted based on time taken
to perform
6 Minute Walk Test
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This test is to measure Aerobic tness.
Requirements

• Measuring tape to mark track distanceStopwatchChair

for rest
Test Administration

• The walking track is laid in rectangle area with cone

markingPerson walk as quickly as possible for six minutes
to cover maximum distancePerson can set their own pace
and can stop to take restMeasure in metres the distance
covered by a person in six minutes

Johnson-Metheny Test of Motor Educability

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 The Johnson-Metheny Test battery is an updated version of the
Johnson Educability Test developed back in 1932. It aimed to
assess neuromuscular skill capacity through a set of ten
speci c items. In 1938, Methney made improvements by
reducing the items to four key motor stunts: Front Roll, Back
Roll, Jumping Half-Turns, and Jumping Full-Turns.

The testing area consists of a 15-foot long mat, divided into ten
18-inch sections with alternating ¾-inch and 3-inch transverse
lines. Additionally, there’s a ¾-inch wide lengthwise line in the
middle of the mat area

Here’s the procedure for each stunt:

1. Front Roll: Disregarding the central line, stand outside the

marked area and execute two front rolls. The rst roll should
cover up to 7.5 feet, within the 3-inch-wide center line, and the
second roll should cover the remaining 7.5 feet. It’s important to
complete the rolls without touching the boundaries or exceeding
the speci ed zones.

Scoring: You earn 5 points for each correctly performed roll,

allowing a maximum of 10 points. If you go beyond the sideline
(left or right) during either roll, 2 points are deducted for each
instance. Going past the end limit during a roll results in a 1-
point deduction for each occurrence. Failing to execute a proper
front roll results in a full deduction of 5 points.

Back Roll: This test mirrors the front roll in execution and
scoring. Start outside the marked chart area and execute two
back rolls within the 2-foot lane area — the rst back roll
covering the rst half and the second back roll covering the
second half.
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 Jumping Half Turns: Begin standing with your feet on the rst
3-inch line. Jump with both feet to the second 3-inch wide line
while performing a half turn to the right or left. Then, jump to the
third 3-inch line, executing a half turn in the opposite direction to
your rst half-turn. Continue to the fourth and fth 3-inch wide
lines, alternating half turns to the right and left.

Scoring: If you awlessly execute four jumps, you earn ten

points. Deduct only 2 points for each incorrect jump, like not
landing with both feet on the 3-inch line or turning in the wrong
direction, or both.

Jumping Full Turns: Start with your feet outside the marked
area, positioned at the center of the lane. Jump with both feet
together to the second rectangular space, executing a full turn
to the right or left. Keep jumping to alternate rectangular spaces
on the marked mat, performing full turns in the same direction,
and ensure you land on both feet every time.

These tests are tailored for boys to perform four stunts and for
girls to perform three stunts, each contributing to the
assessment of neuromuscular skills.
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