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Course on, UNIT - 6 : Test & Measurement in, Sports..!!, Along-with Important Questions
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Unit Contents, 6.1 Motor fitness test-50 m standing start, 600 m, Run/walk, sit & Reach, Partial curl up, Push ups, (Boys), modified push ups (Girls), standing Broad, Jump, Agility- 4 × 10m shuttle Run, 6.2. Measurement of Cardio Vascular Fitness Harvard Step Test/Rockport Test, , Computation of Fitness Index = Duration of the Exercise in Second, × 100/ 5.5 × Pulse count between 1 to 1.5 Min after Exercise
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6.3. Rikli and Jones - Senior Citizen Fitness test, 1., 2., 3., 4., 5., 6., , Chair stand test for lower body strength, Arm curl test for upper body strength, Chair sit & reach test for lower body flexibility., Back scratch test for upper body flexibility., Eight foot up & go test for agility., Six minutes walk test for aerobic endurance.
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6.1. Motor fitness test, 1. 50 m standing start, 2. 600 m Run/walk, 3. Sit and Reach test
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4., 5., 6., 7., 8., , Partial Curl up, Push ups (Boys), Modified Push ups (Girls), Standing Broad Jumps, Agility - 4 × 10 m Shuttle Run
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1. 50 m standing start :, Procedure: The test involves running a single, maximum sprint over 50 meters, with the time, recorded, 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,, the starter give the instructions “set” then “go”, participant should be encouraged to not slow down, before crossing the finish line.
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Scoring: Time take to cover 50 m distance, is expressed in seconds.
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2. 600 m walk/Run :, Procedure: 600 m walk and Run can be organized, on track subject runs a distance of 600 m. The, subject takes a standing, start from the stating line. The subject may walk in, between., However, the objective is to cover the distance in, the shortest time when he crosses the finish line, he is informed of his time.
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3. Shuttle Run :, Purpose: To measure speed and agility, Procedure: Two parallel lines are marked 10m apart, wooden blocks 2 × 4 inches are kept on one side, of marked line., The student stands opposite to the line, where, wooden block are placed. On start the student runs, towards wooden blocks and pick one of them. Then, places the block on the line from, where he started. The student continues to run and, similarly lift other block and place at starting line.
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Scoring: The score is each lap time for, completes trial. The better of two trials is, taken as final score.
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4. Sit and Reach test, Procedure: 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, box. Both knees should be locked and pressed flat, to the floor., The tester may assist by holding them down with, the palms facing downwards, and the hands on, top of each other or side by side.
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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 reaches, the subject reaches, same level not one reaching further forward than, the other., After some practice, the subject reaches out and, holds that position for at one two seconds while, the distance is recorded.
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Scoring: The score is recorded to the nearest, centimeter or half inch as the distance, reached by the hand.
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5. Partial Curl up:, Procedure: The starting position is lying on, the back with the knees flexed and feet 12, inches from the buttocks., The feet cannot be held or rest against on, object. The arms are extended and are rested, on the thighs. The head is in a neutral, position.
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The subject curls up with a slow controlled, movement, until the students shoulders come, off the mat two inches, then back down again, one complete curl up is completed every, three seconds and are continued until, exhaustion., There is pause in the up or down position,, the curl - ups should be continuous with the, abdominal muscles engaged through out.
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Scoring: Record the total number of curlups, only, correctly performed curl ups, should be counted.
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6. Push up:
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7. Push up [Modified] :
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7. Push up [Modified] :
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8. Standing, Long Jump :
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6.2 Measurement of cardio vascular fitness:, Harvard step test Rock prot test (one mile), Cardio-vascular fitness is the ability of the heart, and lungs to supply oxygen-rich blood to the, working muscle tissues and the ability of the, muscles to use oxygen to produce energy for, movements.
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(a) Harvard Step Test :, It is a cardiovascular fitness test. It is also called, aerobic fitness test. It used to measure the, cardiovascular fitness or aerobic fitness by checking, the recovery rate.
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Harvard Step Test : The harvard step test is a test of, aerobic fitness, developed by Brouha et al. (1943)., Objective : The objective of this test to monitor the, development of the athlete’s cardiovascular system., Required Resources :· Gym bench (45 cm high), · Stopwatch, · Assistant
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How to Conduct the test, This test requires the athlete to step up and down off a, 45 cm high gym bench for 5 minutes at a rate 30, steps/minute., · The athlete warm up for 10 minutes, · The assistant gives the command “Go” and starts the, stopwatch., · The athlete steps up-up and down-down onto a, standard gym bench once every two seconds for five, minutes (150 steps)
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· The assistant stops the test after 5 minutes., · The assistant measures the athlete’s heart beat, rate (bpm) one minute after finishing the test pulse, 1, · The assistant measures the athlete’s rate (bpm), two minutes after finishing the test - Pulse-2, · The assistant measure the athlete's heart rate, (bpm) three minutes after finishing the test pulse 3.
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Computation of Fitness Index =, Duration of the Exercise in Second × 100/ 5.5 ×, Pulse count between 1 to 1.5 Min after Exercise
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(b) Rockport One Mile Test :, It is also known as Rockport Fitness Walking, Test. Its objective is to check or observe the, development of the individual’s VO2 Max i.e.,, maximum volume of oxygen.
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Administration of Rockport Fitness Walking Test :, The Athlete is asked to start the mile long walk and, complete it as quickly as possible., The Athlete has to bear in mind that She/he does not, start running or jogging in an effort to complete the, test. Once the athlete has completed walking the mile,, the time taken to do so is recorded in minutes and, hundreds of seconds and the heart rate is recorded as, beats per minute.
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6.3 Rikli and Jones - Senior Citizen Test., Rikli and Jones developed the senior citizen, fitness test in 2001. This test has proved to, be beneficial for senior citizens.
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1. Back Scratch Test :, Purpose :- To assess the upper body (shoulder), flexibility, which is important in performing various, jobs such as combing one’s hair, putting on, overhead garments and reaching for a seat belt, etc., Equipment Required:- A ruler.
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Procedure :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 the back., Palms should touch to body and the fingers should, be downwards. Then carry other arm behind 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.
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Fingers should be aligned. Measure the, distance between the tips of the fingers. If the, finger tips touch then the score is zero., If they do not touch measure the distance, between the fingertips (–ve score)., If they overlap measure by how much (+ive, score).
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2. Chair Stand Test :, Purpose : The main purpose of this test is to, measure the lower body strength, particularly legs, strength which is usually required for various tasks, such as climbing stairs, getting in and out of, vehicle, bathtub or chair., Equipments Required : A chair with a straight, back and a seat of at least 44 cm and a, stopwatch.
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Instructions for Participants :1. The participant should sit in the middle of the, chair., 2. She/He should keep his hands on the opposite, shoulder crossed at the wrists., 3. The feet should be flat on the floor., 4. Her/His back should be erect., 5. Repeat sit up and down for 30 seconds.
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Procedure :, Keep the chair against the wall. The participant sits, in the middle of the seat. His/her feet should be, shoulder width apart and flat on the floor. The, arms should be crossed at the wrists and held, close to the chest., From the sitting position, the participant stands up, completely then back down at the start of the, signal. This is repeated for 30 seconds.
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Count the total number of complete chair, stands. In case the participant has completed, a full stand from the sitting position when the, time is finished the final stand is counted in, the total.
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3. 6 Minutes Walk Test :, It is used for aerobic fitness., Purpose :, This test measures aerobic fitness of senior, citizens., Equipment required :, Measuring tap to mark out the track, distances, stopwatch, chairs positioned for, resting.
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Procedure :, · The walking course is laid out in a 50 yard, (45.72m) rectangular area (dimensions 45 × 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 distance, as possible., · Subjects are set their own pace (a preliminary, trials is useful to practice pacing), and are able to, stop for a rest if they desire.
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4. Arm Curl test of Rikli & Jones :, It is used to Testing upper body strength of senior, citizen, Equipment :, 5 lb Weight and 8 lb weight, stopwatch, a straight, back chair with no arms., Women will curl a 5 lb. weight in this test and men, will curl a 8 lb weight for their test., It is extremely important to the accuracy of the test, that we use the appropriate weight for men and, women in this test.
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Procedure :, · Test assistant will tell to begin and will time for, 30 seconds, using the stopwatch or a watch with a, second hand., · Do as many curls as can in the allotted30second time period, moving in a controlled manner., · Do a full curl, squeezing lower arm against, upper arm at the top of each curl and returning to, a straight arm each time. Keep upper arm still., · Do not swing the weight.
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· If started raising the weight again and are, over half way up when time is over, count, that curl., Scoring :, The score is the total number of controlled, arm curls performed in 30 seconds.
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5. 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., These are important in performing various jobs, which require quick maneuvering, such as getting of, a bus in time and to answer the phone etc., Equipments Required :, A chair with straight back (about 44 cm high) a, stopwatch, cone marker, measuring tape and an, area without any hindrances.
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Procedure : Keep a chair next to the wall and the, marked, 8 feet in front of the chair. The participant, starts completely seated, hands resting on the, knees and feet flat on the ground., On the command ‘Go’’ stopwatch is started and the, participant stands and walks (no running at all) as, quickly as possible to and around cone and, returns to the chair to sit down., Time is noted as She/he sits down on the chair., Two trials are given to the participant.
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Chair sit and reach test, Daily Benefit : Lower body flexibility is important for, preventing lower back pain. It also plays a role in, balance, posture, in fall prevention, or walking., Lower body flexibility is important for, maintaining an active, independent lifestyle., Purpose :, This test measures lower body flexibility., Equipment required : Ruler, straight back or, folding chair, (about 17 inches/ 44 cm high)
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Procedure :, , · The subject sit on the edge a chair (placed, against a wall for safety)., · One foot must remain flat on the floor. The, other leg is extended forward with the knee, straight, heel on the floor, and ankle bent at 90°., · Place one hand on top of the other with tips of, the middle fingers even. Instruct the subject to, inhale, and then as they exhale, reach forward, toward the toes by bending at the hip.
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· Keep the back straight and head up. Avoid, bouncing or quick movements, and never stretch to, the point of pain. Keep the knee straight, and hold, the reach for two seconds., · The distance is measured between the tip of, the fingertips and the toes., · If the fingertips touch the toes then the score is, zero. If they do not touch, measure the distance, between the fingers and the toes (a negative, score). If they overlap, measure by how much (a, positive score).
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Q.1. Which of the following items of the, Barrow motor ability test measures explosive, strength/ power?, 1., 2., 3., 4., , Medicine ball put, Standing broad jump, Zig-Zag run, Both 1 and 2.
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Q.2. In the motor fitness test, the 600, metres run/walk measures ………., 1., 2., 3., 4., , Speed and agility, Power, Endurance., All of the above
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Q.3. In the Harvard Step Test, at what times, are the pulse rated counted for 30 seconds, each after the exercise is completed?, 1., 2., 3., 4., , 1, 2 and 3 minutes., 1, 3 and 5 minutes, 1, 1.5 and 2 minutes, None of the above
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Q.4. Which of the following is a disadvantage, of the Harvard Step test for measuring, cardiovascular fitness?, 1. It requires a minimum amount of, equipment, 2. Taller or higher person will score better in, the test., 3. It is simple to conduct, 4. All of the above
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Q.5. In the Chair Sit and Reach Test for, Senior Citizens, the distance measured, is between the …….. and the ……………, 1., 2., 3., 4., , Wrist, Toes, Fingers, heels, Tip of the finger tips, toes., None of the above
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Q.6. The Six Minute Walk Test for Senior, Citizens measures ………….., 1., 2., 3., 4., , Overall physical fitness, Walking fitness, Lower body fitness, None of the above.
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Q.7. The Back Stretch Test for upper body, flexibility is done in a ……. Position., 1., 2., 3., 4., , Standing., Sitting of the floor, Sitting in a chair, Either 2 or 3
