Motor Fitness Test in Test and Measurement in Sports

Test and Measurement in Sports

   Measurement is applicable in all walks of life, irrespective of class, creed and quality of life. Physical Education and sports is a very vast field and hence measurement in sports and physical education is not possible without conducting any test. Thus in order to evaluate and access the achievement of students various types of measuring procedures are employed.

      Test refers to any specific instrument, procedure or technique used by administrator. 

      Measurement refers to the process of administering a test obtain a quantitative data.

        How to Do Push-Ups for Beginner :-    https://youtu.be/U2Kn-Q8LgWE

 Motor Fitness Test 

   Motor Fitness test is generally used to measure motor fitness of school children. All these tests can be conducted in gymnasium or outdoor also.

 This test consists of following items:-

 1. 50 m standing start

 2. 600 m run/ walk

 3. Sit and Reach test

 4. Partial Curl- Up test

 5. Push-ups for boys and girls 

 6. Shuttle run (10 m )

 7. Standing Board/Long jump (for boys and girls)

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 clean surface of at least 70 m.

Procedure

   The test involves running a single maximum sprint over 50 meters with the time recorded. A through warm up should be given, including some practice starts and accelerations. Start from a

                               
stationary standing position , 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 instruction "set" then "go". The tester should provided hints for maximizing speed and the participant should be encouraged to not slow down before crossing the finish line.

2. 600 m Run/ Walk

  This run can be organised on a track, on a football field an open area marked for this purpose. In this test item, a subject runs a distance of 600 yards.

  The student takes a standing start from the start line. The student may walk in between. However , the main aim is to cover the distance in the shortest time. When he/she crosses the finish line, he is informed of his time.

   The time taken to run the distance is recorded in minutes and seconds.

  3. Sit and Reach Flexibility Test

Equipment Required

  Sit and reach box ( or alternatively a ruler can be used, and a step or box ).

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 presses 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, the subject reaches forwards 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 out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements. See also video demonstrations of the sit and reach test.

Advantages

The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard testing procedure, there is a lot published data to use for comparison.

Disadvantages

Variations in arm, leg and trunk length can make comparisons between individuals misleading. This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body.

Scoring 

 The score is recorded to the nearest centimetre or half inch as the distance reaches by the hand. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which adjust the zero mark depending on the arm and leg length of the subject. There are some norms for the sit and also examples of some actual athlete results. 

4. Partial curl up Test

     The partial curl-up abdominal fitness test requires the subjects to perform as many sit ups as possible following a set rate. The following information describes the procedures as used in the Connecticut Physical Fitness Test. There is also a similar Curl Up test as part of the President's challenge fitness Awards. See the general guidelines for Abdominal Endurance Tests.

Purpose

   The curl- up test measures abdominal strength and endurance, which is important in back support and core stability. 

Equipment Required 

  A flat, clean, cushioned surface, recording sheet, pen, and a metronome (or audio tape, drums)

we have an online sit-up metronome that you can use. A sit up beep test mp3 with the 1-in-3 sec cadence is also available for purchase. The sit-up track on the PACER cd is also the same cadence.

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 an object. The arms are extended and are rested on the things. The head is in a neutral position. The subject curls up with a slow controlled movement, until the student's 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 no pause in the up or down position, the curl ups should be continuous with the abdominal muscles engaged throughout.

Scoring

  Record the total number of curl ups. The completion of one complete curl up counts as one. Only Correctly performed curls ups should be counted-  the sit up is not counted if the shoulders are not raised up two inches, the head touches the mat, the heels come off the mat and or the student is off cadence. There are published norm tables for Connecticut students based on age. 

5. (1) Push-ups (For boys)

 Push-ups strengthen chest, arm, shoulder and stomach muscles. Correct form helps you avoid injury and get the most from your workout.

            How to Do Push-Ups for Beginner:-  https://youtu.be/U2Kn-Q8LgWE

Equipment Required 

   A floor mat, stopwatch, wall, chair.

Procedure

  1. Lie face down with hands slightly rotated inward at mid-chest, slightly wider than shoulders. Look at floor to strain.

   2. Starting position :- Rise, Balancing on hands and toes while keeping legs, back and rear end flat. 

   3. Inhale as you slowly lower yourself until elbows are at 90 degrees, keeping body in a straight line.

   4. Think pushing the floor away from you as you straighten your arms, keeping body straightly bent.

 

5. (2) Modified Push-ups (for girls )

Procedure

1. Begin in a kneeling position on a mat with hands below shoulders and knees behind hips so back is angled and long.
2. Tuck toes under, tighten abdominal s, and bend elbows to lower chest toward the floor. Keep your gaze in front of your fingertips so neck stays long.
3. Press chest backup to start position.
4. Repeat for desired number of repetitions.

   While performing this exercise, make sure to keep your spine long and straight, and don't stare down at the ground! keep your gaze about 6 inches in front your fingertips, which will also help you maintain a straight spine. When you lower down, make sure those elbows get all the way to 90 degrees so you can achieve maximum results from this exercise.

Benefits of Modified Push-ups

1. Push-ups are one of the best exercises anyone can do, but women especially.
2.  All in one exercise, you get the benefit to toning your arms, chest shoulders, and core. Push-ups tone up basically your entire upper body all the while helpings you to torch calories and reveal toned and tight arms, shoulders and abs.

6. 4 X 10 m Shuttle Run (Agility Test)

 For this test, marking of two parallel lines 3 meters in length are drawn and these lines are 10 metres apart and one line is considered as starting point. The student stands starting point, with the two wooden blocks placed on the edge of the other line. On the starting signal with clapper, the student runs to the wooden block and lifts one block and returns to the starting line and places the block the line.

    He then returns to the second blocks, lifts it and then sprints across the starting line on the way back. Two such trials are conducted. The better time of the two trials to the nearest 10th second s the score of the subject.

7. Standing Long/Broad Jump

  In this test, the performer is required to stand behind a take off line, with feet apart. He takes a jump forward by extending his bent knees and swinging the arms forward. 

    The best jump is recorded, out of the three trials given, which is the score of the subject. The jump is recorded in feet and inches.