CHAPTER- 4

PHYSICAL EDUCATION &

SPORTS FOR CWSN (CHILDREN
WITH SPECIAL NEEDS -
DIVYANG)

CHAPTER- 4
Physical Education & Sports for CWSN (Children with Special Needs - Divyang)
Organization promoting disability sports-
SPECIAL OLYMPICS -
Special Olympics is the world's largest sports organization for children and adults with intellectual
disabilities and physical disabilities, providing year-round training and activities to 5 million
participants and Unified Sports partners in 172 countries
Special Olympics competitions are held every day, all around the world—including local, national
and regional competitions, adding up to more than 100,000 events a year. Special Olympics
organization is recognized by the International Olympic Committee; however, unlike the
Paralympic Games, Special Olympics World Games are not held in the same year nor in
conjunction with the Olympic Games.
The World Games alternate between summer and winter games, in two-year cycles, recurring
every fourth year. The first games were held on July 20, 1968, in Chicago, Illinois, with about
1000 athletes from the U.S. and Canada. At those first games, honorary event chair Eunice
Kennedy Shriver announced the formation of the Special Olympics organization. The first World
Winter Games were held in 1977 in Steamboat Springs, Colorado, US
Mission- To organise various sports/ games and training programme for special organisation of
disabled children to enhance their physical fitness, will power, happiness, socialization and to
make them appreciate it.
These Olympics also conducted two times-
1. Special Olympic world summer games
2. Special Olympic world winter games.
Oath- Like Olympics games an Oath is taken by the participants in Special Olympic Bharat “Let
me win. I have to win but if I cannot win, let me be brave in the attempt.”
PARALYMPICS –
This is an international sports event with different kinds of sports for the disabled. It takes place
right after the Olympics and every two years.
The Paralympic Games, is a periodic series of international multi-sport events involving athletes
with a range of physical disabilities, including impaired muscle power, impaired passive range of
movement, limb deficiency, leg length difference, short stature, hypertonia, ataxia, athetosis,
vision impairment and intellectual impairment. There are Winter and Summer Paralympic Games,
which since the 1988 Summer Olympics in Seoul, South Korea, are held almost immediately
following the respective Olympic Games. All Paralympic Games are governed by the International
Paralympic Committee (IPC)

The Paralympics has grown from a small gathering of British World War II veterans in 1948 to
become one of the largest international sporting events by the early 21st century. Dr. Ludwig
Guttman encouraged the injured soldiers to recover the injury by participating in sports. The
Paralympics has grown from 400 athletes with a disability from 23 countries in Rome 1960, where
they were proposed by doctor Antonio Maglio, to thousands of competitors from over 100
countries at the 2012 Summer Paralympics. Paralympians strive for equal treatment with non-
disabled Olympic athletes, but there is a large funding gap between Olympic and Paralympic
athletes.

DEAFLYMPICS
The Deaflympics also known as Deaflympian are a periodic series of multi-sport events sanctioned
by the International Olympic Committee (IOC) at which Deaf athletes compete at an elite level.
Unlike the athletes in other IOC-sanctioned events (the Olympics, the Paralympics, and the Special
Olympics), athletes cannot be guided by sounds (such as starting pistols, bullhorn commands or
referee whistles). The games have been organized by the "The International Committee of Sports
for the Deaf" since the first event in 1924.

The event has been held every four years since, apart from a break for World War II, and an
additional event, the Deaflympic Winter Games, was added in 1949. The games began as a small
gathering of 148 athletes from nine European nations competing in the International Silent Games
in Paris, France, in 1924. Officially, the games were originally called the "International Games for
the Deaf" from 1924 to 1965, but were sometimes also referred to as the "International Silent
Games". From 1966 to 1999 they were called the "World Games for the Deaf", and occasionally
referred to as the "World Silent Games". From 2001, the games have been known by their current
name Deaflympics. The Motto of Deaflympics is “PER LUDOS AEQUALITAS” (Equality
through sport)
CONCEPT OF CLASSIFICATION AND DIVISIONING –
In the field of disability sports classification and divisioning play a vital role to ensure the fair and
competitive participation in sports with disability.
Classification is the process of grouping of the players on the basis of their functional abilities and
impairment rather than skills. It ensure that player of same ability compete against each other. This
process is involved in Paralympics.
On the other hand divisioning refers to the process of categorizing the athletes on the basis of their
skill level in various competition. This is involved in special Olympics.
CONCEPT OF INCLUSION-
Inclusion is an approach to education that ensures all students, regardless of their abilities or
disabilities, are provided with equal opportunities to learn and participate in the classroom. It
promotes the idea that every student has the right to be included in the regular education
environment and should have access to the same curriculum, resources, and social interactions as
their peers.
The Need for Inclusive Education
1. Promotes diversity and acceptance: Inclusive education fosters a sense of acceptance and respect
for diversity among students. It helps break down barriers and challenges stereotypes, promoting
a more inclusive society.
2. Equal educational opportunities: Inclusive education ensures that every student has equal access
to quality education. It allows students with disabilities to learn alongside their peers, providing
them with the necessary support and accommodations to succeed academically.
3. Enhances social skills: Inclusion provides opportunities for students with disabilities to interact
and socialize with their typically developing peers. This interaction improves their social skills,
communication abilities, and fosters positive relationships.
4. Develops empathy and understanding: In an inclusive classroom, students without disabilities
learn to empathize with and understand their peers who may have different abilities. This helps
create a more compassionate and inclusive society.
5. Prepares for the real world: Inclusive education prepares students for the real world by teaching
them to appreciate diversity and work collaboratively with individuals from different backgrounds.
It equips them with skills necessary for success in a diverse and inclusive society.
ADVANTAGES OF PHYSICAL ACTIVITIES FOR CHILDREN WITH SPECIAL
NEEDS
a) Reduced level of anxiety, stress and depression: physical activities may help in reducing the
level of anxiety, stress and depression of children with disabilities.
b) Improved social interaction: physical activities provide ample opportunities for improving the
social interaction among children with special needs. Social relations are developed during
involvement in physical activities.
c) Better emotional and psychological health: physical activities are beneficial for children with
special needs because such activities improve psychological and emotional health.
d) Cognitive benefits: physical activities lead to cognitive skill improvement in children with
disabilities. These activities allow them to discover and access strengths that cannot be challenged
in the classroom setting.
STRATEGIES TO MAKE PHYSICAL ACTIVITIES ACCESSIBLE FOR CHILDREN
WITH SPECIAL NEEDS-
a) Medical check-up: if we want to make physical activities accessible for the children with
special needs, we need to understand the type of disabilities of children and for this purpose
complete medical check-up of the children is required. Because without complete medical check-
up, the teachers of physical education cannot come to know about the type of disability child is
facing.
b) Activities based on interests: Physical activities must be based on interest, aptitudes, abilities,
previous experience and limitations of children with special needs. The teachers of physical
education should have deep knowledge of limitations, interest and aptitudes of children.
c) Different instructional strategies: A variety of different instructional strategies such as verbal,
visual and peer teaching should be used for performing various types of physical activities. By
this children get opportunity to learn by their own and become independent.
d) Modification of rules: Rules can be modified according to the needs of the children. They can
be provided extra time or attempt to perform a physical activity.
e) Specific environment: For special needs children the area should be limited. In case of children
who have autism, they must be provided specific area because they may need some time to relax.

CHAPTER -5

SPORTS AND NUTRITION

CHAPTER -5
Sports and Nutrition
Introduction - Healthy and nutritious diet is the base of healthy life. Good nutrients are required
for fitness, health and wellness. As far as person who is engaged in any type of physical activities
is concerned, need extra nutritious diet in comparison of normal person not engaged in sports
activities. All the nutrients are there in a balance diet which is required for a fit sports person and
healthy life of a normal person.
Balanced diet - A diet which contains the proper amount of each nutrient, like carbohydrate, fat,
protein, vitamins, minerals and water in appropriate proportion as per the requirement of the body
called balanced diet. Food should also provide the appropriate amount of energy and adequate
amounts of water.
Function of balance diet- As we have read in above passage that how balance diet is important
for the human being. A good and healthy diet is very essential for every person whether engaged
in physical activities or not. Balance diet may be different person to person or depend on the nature
of activity. Following are the function balance diet for our body and body systems-
1. Disease Prevention
2. Meeting Nutritional needs
3. Weight control
4. Make Immune system strong
5. Mental health
6. Quality of life
7. Run body systems and organs
Factors affect balance diet –
1. Age
2. State of health
3. Gender
4. Nature of activity
5. Climate
6. Body built
7. Pregnancy or feeding mother
Nutrition: - Nutrition is a dynamic process of obtaining & consuming food or breaking down food
& substances taken in by the mouth to use for energy in the body. This process also distributes the
required nutrients to various part of body systems as per the requirement.
Sports Nutrition
It is concerned with the type and quantity of fluid and food taken by an athlete, and deals with
nutrients such as vitamins, minerals, and organic substances such as carbohydrates, proteins and
fats. Sports nutrition is related to the diet and food taken and distribution of nutrients to various
body systems to enhance performance level as per the requirement of nature of activity of any
athlete.
Nutrients: - Nutrients are the components in food and diet consists of various types of essential
chemicals for our body which are essential to survive and live a healthy and fit life termed as
nutrients: – e.g. Protein, fat, carbohydrates, vitamins & minerals.
Type of Nutrients- On the basis of quantity of nutrients required by our body. We can classify
nutrients in two categories.
Macro Nutrients - Nutrients which are required in large or huge quantity by our body. These
provide energy and are required for growth and development of body to perform activities. These
include Carbohydrates, Protein, Fat and Water.
CARBOHYDRATES- Carbohydrates are needed to provide energy during exercise.
Carbohydrates are stored mostly in the muscles and liver. Complex carbohydrates are found in
foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber, vitamins,
and minerals. These foods are low in fat. Simple sugars, such as soft drinks, jams and jellies, and
candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.
PROTEIN-Protein is important for muscle growth and to repair body tissues. Protein can also be
used by the body for energy, but only after carbohydrate stores have been used up. Only strength
training and exercise will change muscle. Athletes, even body builders, need only a little bit of
extra protein to support muscle growth. Athletes can easily meet this increased need by eating
more total calories (eating more food).
FAT-It provides the highest concentration of energy of all the nutrients. One gram of fat equals
nine calories. One pound of stored fat provides approximately 3,600 calories of energy.
Saturated fats are found primarily in animal sources like meat, egg yolks, yogurt, cheese, butter,
milk. This type of fat is often solid at room temperature.
Unsaturated fats include monounsaturated and polyunsaturated fats, which are typically found in
plant food sources and are usually liquid at room temperature. Oils

Micro Nutrients - Nutrients which are required in less or small quantity by our body.
Micronutrients mainly comprise vitamins and minerals which are required in minute quantities.
However, both macro nutrients as well as micro nutrients are essential. Micro nutrients are
chlorine, iron, manganese, zinc, boron, sodium, copper, molybdenum and nickel.
VITAMIN- well-planned and nutritionally adequate diet should meet an athlete‘s vitamin and
mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a
diagnosed deficiency, such as an iron or calcium deficiency. Use of vitamin and mineral
supplements is potentially dangerous and they should not be taken without the advice of a qualified
health professional.
Fat soluble Vitamins

Vitamin Function Sources

A Prevent night – blindness, effective for eye Milk, butter, cheeses, egg, cod
sight. liver oil, carrots.

D Makes bone and teeth strong and prevent Butter, meat, bread, sunlight, and
rickets. fish liver oil

E Prevents destruction of red blood cells, protects Butter, meat, bread etc.
cell membranes.

K Promote blood clotting deficiency, excessive Green vegetables, cereals, fruits

bleeding form wounds. and meats.
Water Soluble vitamins – It consist of eight vitamins. It is good for digestion and healthy body.

Vitamin Function Sources

B1 Prevent indigestion, irritability, and lack of Wheat, sprout seeds, rice, orange,
concentration and faint. green peas, liver, eggs, green leafy
vegetables

B2 Prevent of loosening of skin, and damage to Wheat, yeasts, green leafy

lips and tongue. Also improve immunity vegetables, fish, and pulses
power of WBC

B3 It helps in growth of body and prevent gray Dry fruit, egg, yolk, milk
hair

B5 It prevents pellagra disease it helps to Milk, polished rice, nuts

maintain body weight.

B6 It helps in formation of hemoglobin. It keeps Meat, fish, egg yolk, wheat and
skin moisturized and skin. pulses

B7 It prevents fungal infection and red rash Meat, fish, egg

B9 It helps in making blood and prevents Meat, fish, egg

weakness and egg formation.

B12 It prevents anemia Meat, fish, egg, and green leafy

vegetables.

C It helps in healing wound. Increase Fruits, lemon, pineapple, guava,

metabolism. It prevents scurvy and bleeding orange, salad and tomato.
in gums.

MINERALS: – Mineral are very essential in our diet. Four percent of our body weight is made
up minerals. These are required for healthy teeth, bones and muscles. It is also used by body for
various activities such as transmission of nerve, impulses formation of hormones and maintenance
of heart beat etc.
Macro Minerals: –
a) Calcium: Calcium is among the top macro-minerals in terms of growth and development of our
bones and teeth. It helps in blood clotting. Its deficiency may cause rickets. The sources are cheese,
milk, orange, juice, eggs, green leafy vegetables and cereals.
b) Potassium: Potassium is one of the most required minerals in diet. It is helpful in keeping the
nervous system and muscular system fir and active all the time. it helps in maintaining the amount
of water in blood and tissues. Its main sources are banana, tomatoes, green leafy vegetables, beans
etc.
c) Sodium: It helps in muscular activities. It also helps in transmission of nerve impulses. The
sources are table salts, pickles and butter etc.
d) Magnesium: It repairs and maintains body cells. It is found in meat, brown rice, beans and
whole grains etc.
e) Phosphorus: Phosphorus helps in the formation of bone and teeth. It keeps the muscles and
nerve activities normal. The sources are egg, fish, liver, milk, and unpolished rice etc.
Micro Minerals:
a) Iodine: It produces the hormones for the thyroid gland. It is also significant for proper growth
and development. Lack of iodine can cause goiter (swollen thyroid gland) and mental retardation.
The sources are iodized salt, fish and sea food.
b) Iron: it is essential in the production of hemoglobin. Its deficiency causes anemia. The sources
are meat, egg, dry fruits, spinach banana and greet leaf vegetables.
c) Chromium: it is essential in the production of hemoglobin. Its deficiency may cause diabetes.
The sources are soya beans, black gram, carrot, tomato, groundnuts, bajra and barley.
Components of Diet-
Nutritive and Non-nutritive components- Micro and macro nutrients can again sub divide in
two categories nutritive and non-nutritive components.
Nutritive components of diet
1. Carbohydrate
2. Protein
3. Fat
Non-nutritive components of diet
a) Water
b) Roughage
c) Artificial sweeteners
d) Preservatives
e) Plant products
Fiber or roughage has no nutritive value. It is undigested part of the food or it can be said that it
cannot be digested by human intestinal tract. It consists of water and improves intestinal function
by adding bulk to the food. It helps the individual to satisfy the appetite. It prevents constipation.
A Healthy Weight
The most accurate assessment of your ideal weight takes into account the composition of your
body, how much of your weight is lean body mass (muscles and bones) and how much is body
fat. For optimum health, body fat should be no more than 20% of total weight for men and 30%
for women. A person is maintaining healthy weight or not, can be checked with the help of BMI
Body Mass Index (BMI) is a measure of body fat calculated on the basis of height and weight.
This method applies to both adult men and women. To calculate BMI, take the weight in
kilograms and divide it by height taken in metres. Then divide the number once again by height.
For example, BMI is to be calculated by using the body mass index formula, for
Height = 1.70 m, weight = 70 kg
BMI calculation = Bodyweightinkg(Heightinmetres)2
70(1.70)2=701.70×1.70=24.22
Once the BMI number is determined, the following table is used for determining whether the
person is of normal weight, overweight, underweight or obese.
BMI Weight status
Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0 and above Obese
From the table, the score 24.22 shows normal weight status.
The Pitfalls of Dieting
People use various techniques of weight loss such as taking diet pills, fasting, reducing calories
consumption, exercise etc. There are some dangers pitfalls of dieting that need to be checked for
reducing weight in a healthy way.
The pitfalls of dieting are mentioned below.
[Link] individual who is overweight wants to reduce weight they starve for reducing weight many
times skip meals to lose weight sometimes take slimming pills.
[Link] Reduction of Calories.
[Link] on some nutrients
[Link] meals
[Link] of calories through drinking
[Link] estimating the calories.
[Link] of tabelled foods.
[Link] preferring physical activities.
[Link] energy diet.
[Link] less liquids
[Link]
Food Intolerance
Food intolerance is the intolerance of certain elements in some foods that cannot be properly
processed by our digestive system. It is pretty common to have an adverse reaction to a
certain food, but in most cases it is an intolerance rather than a true allergy. Although
intolerance and allergy may have similar symptoms, a food allergy can be more serious and it
usually comes on suddenly. Features of food intolerance are as follows
• Usually comes on gradually.
• May only happen when you eat a lot of a particular food.
• May only happen if you eat the food often.
Myths about Foods
Various food myths are prevailing in India as well as over the world. What, when and how often
to eat are questions confusing many people. People believe in these myths because the myths
seem credible. However, now that we have advanced scientific knowledge, we can dispel these
myths. The most common food related myths which are still prevalent in contemporary society
are-
Myth: Low fat or No fat diet are good.
Fact: Body needs fats for energy, tissue repair and to transport vitamin A.D, E.K. Just cut down
on salivated fat eating un saturated fats.
Myth Crash: Dieting or Fasting may lose weight.
Fact: It may be true in short term but ultimately it hinder weight loss. Loosing over the long term
burns off fat whereas crash dieting or fasting not only removes fat but who leans muscles.
(iii) Myth: Food eaten late night is more fattening.
Fact: It doesn’t make much change.
(iv) Myth: Low fat milk has less calcium that full fat milk.
Fact :- Skimmed and semi skimmed actually have more calcium because it is in watery part and
not in creamy part of milk.
(v) Myth: Vegetarian cannot build muscles.
Fact: Vegetarian can built muscles as meat eaters by getting their proteins from vegetables such
as cheese nuts pulses. Etc.
(vi) Myth: Healthy food is expensive.
Fact: Tinned, stored, packed food is expensive. Whereas local & seasonal food is inexpensive. .
• Potatoes make us fat.
• Fat-free products help in reducing weight.
• Avoid eggs because they increase the cholesterol level.
• Drinking water while eating makes us fat.
• Don’t consume milk immediately after eating fish.
• Starve yourself if you want to lose weight.
• Exercising makes you eat more.
Effects of Diet on Performance
A proper diet is the intake of appropriate types and adequate amounts of foods and drinks to supply
nutrition and energy for the maintenance of body cells, tissues and organs and to support normal
growth and development. For a sportsperson athlete, it is essential to take a balanced diet as a lot
of physical activity and endurance is needed in sports. The quality of sports diet depends on the
correct proportion of carbohydrates, fats, proteins, minerals, salts etc, which constitute the main
nutrients of diet.
Factors Affecting Diet
Several factors that affect our diet are
• Age, Sex and Body Surface Area Diet differs from age to age. Youngsters need different
types of food both in quality as well as quantity as compared to older people who need diet
in less quantity and with lesser fats.
• Types and Duration of Activity Diet also depends on types of activities that we do and
their duration.
• Eating Habits and Social Customs Eating habits and social customs also affect the diet
of an individual.
• Climate Factors Food varies in different climates, like the diet is different in summers as
compared to winters
• Health Status and Growth If you are in a good state of health then you will have good
diet, whereas an unhealthy individual cannot have a similar diet, .
Pre, During and Post-Competition Fluid and Meal Intake
Nowadays sportsmen and women follow a controlled diet, particularly on the day of competition.
Although diet doesn’t turn poor . athletes into great ones, a proper diet makes the difference
between performing poorly and tapping your full potential.
The Pre-Competition Meal
The goal prior to a competition or a training session is to maximise carbohydrate stores in the
muscles and liver and to top up blood glucose stores. This helps in
• sustaining energy
• boosting
• performance
• hydrating the body
• preserving muscle mass and
• speeding recovery after competition.
Nutrition Requirement during Competition
What you eat or drink during competition, or a training session is important under specific
circumstances. Light meals are recommended and carbohydrates should be consumed in gel
form. Sports drinks may be useful since they have electrolytes that help speed hydration and
recovery. Many endurance athletes prefer to drink water and eat fruit and other foods to supply
their energy even on really long runs. If you are exercising intensely for longer than two hours,
especially in the heat, do not rely on water alone. This will decrease your performance and your
recovery. Use commercial carbohydrate drinks 15-20 minutes before the start of the competition.
The Post-Competition Meal
Post-workout nutrition can help you
• recover
• re-hydrate
• refuel
• build muscle and
• improve future performance.
Ideally, a large, high-carbohydrate meal should be eaten within two hours of the finish of
competition. Bananas and dried fruits are good immediately following a match, as are sandwiches
and high-carbohydrate drinks. A main meal severed hours later might consist of bread, pasta,
potatoes and rice as well as other simple sugars like cakes, sweets and proteins. Consume
carbohydrates within 15 minutes after the competition is over. Then within 1-2 hours consume
100-200 gm carbohydrates and 20 gm proteins.

CHAPTER- 6
TEST AND MEASUREMENT IN SPORTS
CHAPTER- 6
Test and Measurement in sports
As we have already studies in class XI about test, measurement and evaluation. In this chapter we
will discuss about test and measurement and its importance in sports.
Test- A test is a device or technique used or procedure to check the performance, skill level, or
knowledge of a learner on a specific subject matter. The test may be physical, mental, oral or
written.
Measurement - a measurement is a collection of quantitative or numerical data that describes a
performance, skill, knowledge of a learner on a specific subject.
SAI KHELO INDIA FITNESS TEST
Test Descriptions for Children
TEST-1 BODY MASS INDEX
AIM OF THE TEST: 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.
EQUIPMENT REQUIRED:
Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall.\
PROCEDURE –
MEASURING HEIGHT ACCURATELY
1. Remove the participant’s shoes, bulky clothing, and hair ornaments, and upbraid hair that
interferes with the measurement.
2. Take the height measurement on flooring that is not carpeted and against a flat surface
such as a wall with no molding.
3. Have the participant stand with feet flat, together, and back against the wall. Make sure
legs are straight, arms are at sides, and shoulders are level.
4. Make sure the participant is looking straight ahead and that the line of sight is parallel
with the floor.
5. Take the measurement while the participant stands with head, shoulders, buttocks, and
heels touching the flat surface (wall). Depending on the overall body shape of the participant, all
points may not touch the wall.
6. Use a flat headpiece to form a right angle with the wall and lower the headpiece until it
firmly 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.
7. Then, use a metal tape to measure from the base on the floor to the marked measurement
on the wall to get the height measurement. Accurately record the height to the nearest 0.1 centi-
meter.
MEASURING WEIGHT ACCURATELY
1. Use a digital scale. Avoid using bathroom scales that are spring loaded. Place the scale on
firm flooring (such as tile or wood) rather than carpet.
2. Have the participant remove shoes and heavy clothing, such as sweaters.
3. Have the participant stand with both feet in the centre of the scale.
4. Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).
SCORING:
Height recorded in cm and mm. Weight will be recorded in kilogram (kg) and grams (gms).
Record the weight to the nearest decimal fraction (for example, 25.1 kilograms). Accurately
record the height to the nearest 0.1 Centimeter.
TEST- 2 PLATE TAPPING TEST
AIM OF THE TEST: Tests speed and coordination of limb movement
EQUIPMENTS REQUIRED: Table (adjustable height), 2 yellow discs (20cm diameter),
rectangle (30 x 20 cm), stopwatch
PRICEDURE:
1. 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 centres 60 cm apart on the table.
The rectangle is placed equidistant between both discs.
2. 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.
3. This action is repeated for 25 full cycles (50 taps).
SCORING:
The time taken to complete 25 cycles is recorded
TEST- 3 FLAMINGO BALANCE TEST
AIM OF THE TEST-
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.
EQUIPMENT REQUIRED: Non -Slippery even surface, Stopwatch, can be done on just
standing on beam.
PROCEDURE-
1. Stand on the beam. Keep balance by holding the instructor's hand (if required to start)
2. While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this
leg held close to the buttocks.
3. Start the watch as the instructor lets go of the participant/subject.
4. Pause the stopwatch each time the subject loses balance (either by falling off the beam or
letting goes of the foot being held).
5. Resume over, again timing until they lose balance. Count the number of falls in 60
seconds of balancing.
6. If there are more than 15 falls in the first 30 seconds, the test is terminated.
SCORING:
1. The total number of falls or loss of balance in 60 seconds of balancing is recorded.
2. If there are more than 15 falls in the first 30 seconds, the test is terminated
TEST- 3 PARTIAL CURL UP (30 SECONDS)
AIM OF THE TEST- The curl up test measures abdominal muscular strength and endurance of
the abdominals and hip Flexors, important in back support and core stability.
EQUIPMENT REQUIRED:
Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording
sheets, Pen
PROCEDURE-
1. The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90
degrees, with hands straight on the sides (palms facing downwards) closer to the ground, parallel
to the body.
2. 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).
3. The trunk is lowered back to the floor so that the shoulder blades or upper back touch the
floor. 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.
TEST- 4 PUSH UPS (BOYS)/MODIFIED PUSH UPS (GIRLS)
AIM OF THE TEST- Upper body strength endurance, and trunk stability.
EQUIPMENT REQUIRED:
Flat clean cushioned surface/Gym mat
PROCEDURE-
1. A standard push up 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 apart, extended and at a right
angles to the body.
2. 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.
3. This action is repeated, and test continues until exhaustion, or until they can do no more
in rhythm or have reached the target number of push-ups.
4. For Girls: push-up technique is with the knees resting on the ground.
SCORING:
Record the number of correctly completed push-ups.
TEST- 5 SIT AND REACH
AIM OF THE TEST-
Common measure of flexibility, and specifically measures the flexibility 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
EQUIPMENT REQUIRED:
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.
PRODEDURE-
1. This test involves sitting on the floor with legs stretched out straight ahead. Shoes should
be removed. The soles of the feet are placed flat against the Sit and Reach box. Both knees
should be locked and pressed flat to the floor - the tester may assist by holding them down.
2. 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.
3. Ensure that the hands remain at the same level, not one reaching further forward than the
other. After some practice reaches, the subject reaches out and holds that position for at one-two
seconds while the distance is recorded. Make sure there are no jerky movements.
SCORING:
The score is recorded (difference between initial position and final position), in cm and mm, as
the distance reached by the hand.
TEST- 6 600 Mtr Run/Walk
AIMOF THE TEST
Cardiovascular Fitness/Cardiovascular Endurance
EQUIPMENT REQUIRED:
Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or 400 mts with 1.22 mt
(minimum 1 mt) width preferably on a flat and even playground with a marking of starting and
finish line.
PRODEDURE
1. Participants are instructed to run 600 mts. in the fastest possible pace.
2. The participants begin on signal, “ready, start” as they cross the finish line elapsed time
should be announced to the participants.
3. Walking is permitted but the objective is to cover the distance in the shortest possible
time.
SCORING:
Time taken for completion (Run or Walk) in min, sec, mm
TEST- 7 50 MTR DASH (STANDING START)
AIM OF THE TEST- Determines acceleration and speed
EQUIPMENT REQUIRED: Measuring tape or marked track, stopwatch, cone markers, flat and
clear surface of at least 60 meters.
PROCEDURE
1. A thorough warm up should be given, including some practice starts and accelerations.
2. 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).
3. 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 finish line.
SCORING: Time taken for completion.
COPUTING BASAL METABOLLIC RATE (MBR)
The abbreviation BMR stands for Basal Metabolic Rate. It is the number of calories your body
burns during complete rest. Your body needs some energy even during sleep for performing some
basic functions like breathing, circulating blood, repairing cells, digestion. You can get an insight
into your energy level if you know the BMR levels. Your body burns more calories by movement
and exercise. So, by monitoring your consumption, it will be better to prevent unwanted weight
gains or severe weight loss. Your body is constantly creating energies even while you are resting.
The body continually pumps blood through the veins and your stomach is burning out the food for
better digestion. When you calculate this process, it is known as Basal Metabolic Rate.
How to calculate Your BMR?
BMR was introduced to the world by James Arthur Harris and Francis Gano Benedict. So, the
equation is popularly known as the Harris-Benedict formula. A new equation was formulated in
1990, which is known as the Mifflin-St. George equation.
P= (10.0 x m/1 kg) + (6.25 x h/1cm) - (5.00 x a/1 year) + s
P= total energy output during rest (BMR)
M= weight in kgs
H= height
A= age
S= constant which is (+5) for males and (-161) for females
RIKLI & JONES SENIOR CITIZEN TEST-
Purpose - The Senior Fitness Test was developed at Fullerton University, by Dr. Roberta Rikli
and Dr. Jessie Jones in the year 1999. The Rikli and Jones Senior Citizen Fitness Test for assessing
the functional fitness of older adults describes easy to understand and effective tests to measure
aerobic fitness, strength and flexibility using minimal and inexpensive equipment. The Individual
fitness test items involve following test batteries.

Test Item Parts of Body-Physical fitness Components

1. Lower body strength, leg strength & strength

1. Chair stand test for lower body
Endurance

2. Arm curl test for upper body 2. The upper body strength, arm flexor, strength &
flexibility endurance

3. Chair sit & reach test for lower

3. The hemi string and lower back flexibility
body flexibility

4. Back-scratch test for lower 4. The upper body flexibility of the body &Flexibility
body range of motion of the shoulders

5. Eight foot up & Go test for

5. The motor agility, speed & balance
agility

6. Six-minute walk test for

6. Cardio-vascular endurance & recovery
aerobic endurance

1. The Arm Curl Test is a test of upper body strength.

Purpose - To measure upper body strength and endurance.
The subject has to do as many arms curls as possible in 30 sec. This test is conducted on the
dominant arm side (or stronger side), the procedure is
(ì) The subject sits on the chair holding the weight (8 pounds for men / 5 pounds for women) in
the hand using a suitcase grip (palm facing towards the body)
(ii) The upper arm is placed against the body so that only the lower arm is moving (the tester may
assist to hold the upper arm steady).
(iii) The subject curls the arm up through a full range of motion, gradually turning the palm up
(flexion with suspiration).
(iv) Then the arm is lowered through the full range of motion, gradually return to the starting
position.
The arm must be fully bent and then fully straightened at the elbow.
(v) Repeat this action as many times as possible within 30 sec.
(vi) score is the total number of controlled arm curls performed in 30 sec.
2. Chair Sit and Reach Test: This test is used to measure the flexibility of the back and leg
(hamstring muscle) It is a kind of absolute and linear test of flexibility.
Equipment: A testing box or a flex measure and a yardstick.
Procedure: The subject is asked to remove shoes and place his/her feet against the testing box
while sitting on the floor with straight knees. Now the subject is asked to place one hand on top of
the other so that the middle finger of both hands is together at the same length. The subject is
instructed to lean forwards and place his/her hands over the measuring scale lying on the top of
the box with its 10 inch mark coinciding with the front edge of the testing box. Then, the subject
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.
Score: Each subject 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.
3. Back scratch test
This test is performed in standing position. Keep one hand behind the head and back over the
shoulder and reach as far as possible down middle of your back. Your palm should touch your
body and the fingers should be downwards. Then carry other arm behind your back palm facing
outward and fingers upward and reach up as far as possible trying to touch or overlap the middle
fingers of both hands. Fingers should be aligned. Measure the distance between the tips of fingers.
If the finger tips touch then score is zero, if they do not touch measure the distance between finger
tips(negative) , if they overlap than by how much (+ score).
4. Eight foot up and go test
This test is a coordination and agility test for senior citizens.
Purpose: To assess speed, agility and balance while moving.
Equipments required: A chair with straight back( about 44 cms high) a stopwatch, cone marker,
measuring tape, and area without hindrance.
Procedure: Keep chair next to the wall and the marker, 8 feet in front of the chair. The participant
starts completely seated, with hands resting on the knees and feet flat on the ground. On the
command ‘go’ stopwatch is started and the participant stands and walk (on running at all) as
quickly as possible to and around cone and returns to the chair to sit down. Time is noted as he sits
down on the chair. Two trials are given to the participant.
5. Chair Stand test for lower body strength
Purpose and Daily Benefit: The purpose of the Chair-Stand is to measure the strength of lower
body of adults over 60 years of age. Lower body strength is important for activities such as getting
out of a chair, on the bus, out of the car, and rising up from a kneeling position in the house or
garden. The, strength of your lower body can directly affect the ease with which you perform the
activities you do every day.
Equipment: Chair without arms, Stopwatch.
Procedure: Place the chair against a wall where it will be stable. Sit in the middle of the chair
with your feet flat on the floor, shoulder width apart, back straight. Cross your arms at the wrist
and place them against your chest. The test partner will tell you when to begin and will time you
for 30 seconds, using the stopwatch. You will rise up to a full stand and sit again as many times as
you can during the 30 second interval.
Scoring: The score is the number of completing correct chair stands in 30 minutes.
6. The 6 Minute Walk tests - is designed to test the functional fitness of seniors.
Equipment required: measuring tape to mark out the track distances, stop watch, chairs
positioned for resting.
procedure: The walking course is laid out in a 50 yard (45.72m) rectangular area (dimensions 45
x 5 yards), with cones placed at regular intervals to indicate distance walked. The aim of this test
is to walk as quickly as possible for six minutes to cover as much ground as possible. Subjects are
set their own pace (a preliminary trail is useful to practice pacing), and are able to stop for a rest if
they desire.
scoring: measure the distance walked in 6 minutes to the nearest meter.
Harvard step test was developed by Lucien Brouha and his associates in 1943.
This test is to measure the cardiovascular or Aerobic fitness of an athlete, by checking the
recovery rate.
Requirements:
1. One gym bench of 20 inches high for men and 16 inches for women
2. Stopwatch
Procedure-
In this test, Athlete step-ups and step-down on the gym bench for five 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. 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.
Scoring-
Short method = (100 x Test duration in seconds) divided by 5.5 x 1 Pulse count
long method = 100 x Test duration in seconds / 2x Sum of pulses

For male excellent score is above 90, and for women it is above 86

Johnson – Metheny Test of Motor Educability-

Objective: Johnson- Metheny Test battery is revised version of Johnson Educability Test which
was designed in 1932. The purpose of the Johnson battery was to measure neuromuscular skill
capacity which have ten items. In 1938 Methney studied the test and eliminated six items. The
test battery consist of four motor stunts are given below:
[Link] Roll
[Link]. Back Roll
[Link]. Jumping Half-Turns
[Link]. Jumping Full- Turns Four stunts are to be performed by the boys and three stunts for girls.
Test Area: Mat area length is 15 feet and it is 2 feet wide. The 15 feet length divided in to ten
sections for 18” each. The width of transverse line is ¾” and 3” alternatively. Centre of lines
remains 18” apart. Another ¾” wide line is marked lengthwise in the middle of the mat area.

Procedure:
1. Front Roll: Ignoring the long middle dividing line, the subject is asked to start outside the
marked area and perform two front rolls, one up to 7.5’ i.e. 3” wide centre line and the second in
the other half of 7.5’.
Scoring: Each correct roll gets 5 points, hence maximum of 10 points. Two points are deducted
for over-reaching side line, right or left for each roll; one point is deducted for over reaching the
end limit on each roll and full five points are deducted when the subject fails to perform a true
front roll
2. Back Roll: The test is similar to front roll both in performing and scoring. The subject is to
start outside the marked chart area and is to ‘perform two back rolls in the 2 feet lane area, one
up to first half and the second back roll in the second half.
3. Jumping Half Turns: The subject is asked to start with feet on first 3” line, jump with both feet
to second 3” wide line, executing a half turn either right or left; jump to third 3” line executing
half turn in opposite direction to first half-turn and then to 4th and 5th 3” wide lines executing
half turns, right or left alternatively.
Scoring: Perfect execution of four jumps is worth ten points. Only 2 points are deducted for each
wrong jump when the subject either does not land with both feet on the 3” line or turns the
wrong way or both. 4. Jumping Full Turns: The subject is asked to start with the feet outside the
marked area at about the centre of the lane. He/She is required to jump with feet together to
second rectangular space, executing a full turn with the body either right or left.
Scoring: Perfect execution of five jumps is worth ten points. Two points are deducted, if the
subject fails to keep balance on landing on both feet; turns too far or oversteps the squares.