AAPHER PHYSICAL FITNESS TEST:

This test was designed to help the teachers of physical education and other recreation leaders in the field
to find out the performance levels of their students, compare them with national norms and inspire them
towards the higher levels of achievements.

S.NO TEST ITEMS PROPOSE

1 Pull Ups Shoulder girdle strength
2 Flexed-arm Hang Efficiency of abdominal and hip flexor muscles
3 Sit ups Abdomen strength
4 Shuttle Run Speed and change of direction
5 Standing Long Jump Explosive power of leg muscles
6 50 Yard Dash Or Sprint Judging speed
7 600 Yard Run For judging endurance

ITEM NO. 1—PULLS UP:

This item has to be done from a hanging position on the bar by using the overhead grasp (with palms
facing outwards). The arms and legs of a subject should be fully extended. From hanging position, the
subject should raise his body with his arms until his chin is placed over the bar. Then, he should lower his
body to a full hanging position. In doing so, the knees should not be bent and the pull should not be jerky
or snap pull. The number of completed pull-ups is the score of the subject.

ITEM NO. 1 (GIRLS)—FLEXED-ARM HANG : In this test item for girls, the subject is required to
hang from the bar with flexed arms and overhead grasp. She should raise her body to a position where the
chin is above the bar, the elbows are flexed and the chest is close to the bar. The stopwatch is started as
soon as a subject assumes such a hanging position and is stopped when the subject’s chin falls below the
level of the bar. The time recorded in seconds for which a subject holds the hang position is her score.

ITEM NO. 2—SIT-UPS :

For this test meant for boys and girls, the subject should He on his or her back with knees flexed and kept
not more than 12 inches from the buttocks. The hands of the subject should be placed at the back of the
neck, fingers clasped and elbows touching the mat. From this position, the subject should raise his or her
head and elbows forward upwards till the elbows touch the knees. This constitutes one sit-up. The number
of correctly performed sit ups in 60 seconds from the start of the first sit-up is the score of a subject.

ITEM NO. 3—SHUTTLE RUN :

For this test item, two parallel lines are drawn at a distance of 30 feet from each other and two blocks of
wood are placed behind one of the Hens. The subject has to stand behind the Other line and on the signal
“Ready”, “Go” should run to pick up one block, run back to the starting line and place the block behind
the line. He should again turn back to pick up the second block and bring it also behind the starting line.
Two such trials are given.
The better time of the two trials to the nearest 10th of a second is the score of the subject.

ITEM NO. 4—STANDING LONG JUMP :

In this test, a subject 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 recorded, out of the three trials given, is the score of the subject. The jump should be
recorded in feet and inches.

ITEM NO. 5—50 YARD RUN

: Two Hnes are drawn at a distance of 50 Yards from each other. The subject is made to run from the start
Hne to the finish Hne and his time taken is recorded in seconds (nearest to the tenth of a second.) This
indicates his score.

ITEM NO. 6—600 YARD RUN :

This run can be organized on a track, on a football field or an open area marked for this purpose. In this
test item, a subject runs a distance of 600 Yards, The subject takes a standing start from the start line. The
subject may walk in between. However, the objective is to cover the distance in the shortest time, When
he crosses the finish Hne, he is informed of his time.
The time taken to run the distance is recorded in minutes and seconds

THE BARROW MOTOR ABILITY TEST

The Barrow Motor Ability Test consists of 3 items. It is Designed to test the motor ability of high school
boys.

1. STANDING LONG JUMP:

It is used as a measure of explosive leg power. The student has to stand behind the restraining line, keep
his feet several inches apart and point his toes straight ahead. He has to swing his arms forward, extend
his knees and jump forward as far as possible. The test-retest reliability is 0.895 and the objectivity is
0.996. Validity is 0.759. It is based on a comparison with the composite of 29 tests.

2. ZIG ZAG RUN

The objective of this test is to measure agility. The student stands at a ready position at the starting point.
When the signal Ready, Go! is given he has to run the course in a designated manner as fast as possible.
He should not touch the cones throughout the run. He has to continue running through the course three
times.
The timer stops the stop watch when he crosses the finish line at the end of the first circuit. The time
recorded to the nearest tenth of a second is the score. In case the cones are moved during the run the trial
has to be re-taken. The area of the Test Area Floor is 30 feet by 50 feet. The equipment needed consists of
a stopwatch, five traffic cones, floor tape and score cards.
Test Validity is 0.736. Test-re-test reliability is 0.795.

3. MEDICINE BALL PUT

The objective of this test is to measure the arm and shoulder girdle strength. The student has to put a 6-
pound medicine ball as far as possible.

The student is between two restraining lines 15 feet apart. He has to hold the medicine ball in one hand
close to the point where the shoulder joins the neck. He has to thrust the ball outward as far as possible.
During or after the put if the student steps on or over the restraining line the trial is no scores. There are
three trials. The best of the three throws recorded to the nearest foot is the score. The area of the test floor
is 9 feet by 25 feet. The validity of the test is 0.736. The reliability of the test-re-test is 0.893. The
objectivity for two scores is 0.997.
 YOGA
OBESITY

Obesity is an epidemic in the United States. This condition puts people at a higher risk for serious
diseases, such as type 2 diabetes, heart disease, and cancer. Despite these limitations, BMI continues to be
widely used as an indicator of excess weight.

Common specific causes of obesity include:

 eating a poor diet of foods high in fats and calories

 having a sedentary (inactive) lifestyle
 not sleeping enough, which can lead to hormonal changes that make you feel hungrier and crave
certain high-calorie foods

VAJRASANA

Vajrasana also known as the diamond poses is the simple Asana that can be practiced even after lunch or
dinner. This Asana resembles more or less the Namaz pose in which Muslims sit for prayer.

Steps to do the Vajrasana Pose:

1.Keep the soles of the feet on both sides of the anus i.e. place the thighs on the legs one over the other
and the soles on the buttocks.
2.The calves must touch the thighs. The part from the toe to the knee should touch the ground. The whole
burden of the body is put on the knees and ankles.
3.Keep the spine straight and close the eyes.
4.Keep the right palm on right knee and left palm on left knee. Inhale slowly then exhale.
5.Initially, start by sitting in this posture for 5 minutes. Gradually increase the time for 15 minutes.

Benefits of Vajrasana:
1. This asana performed immediately after food aids the rate of digestion.
2. Regular practice of vajrasana relieves constipation, acidity, increases digestion process. Those
suffering from gas belchings, flatulence and frequent farts can practice vajrasana immediately after lunch
or dinner.
3.It also rids off back pain, stomach disorder, and urinary problems.

TRIKONASANA
 The triangle pose is consisted of two Sanskrit words Trikon and Asana. The meaning of trikon is triangle
while the meaning of asana is posing.  Triangle pose is very important for health & wellness.

 Stand erect. Now, keep distance between your legs about 3 to 4 feet
 Extend your arms at the shoulder level.
 Inhale and raises your right arm by the side of your head.
 Now, bend your right arms with exhaling towards the left side by keeping your body weight
equally on both the feet. You should ensure that the right arm become parallel to the ground.
 Maintain the position as per your comfort with normal breathing and come to the original position
by inhaling.
 Do the same procedure with the left arm.
 Perform three to five rounds of trikonasana.

BENEFITS OF TRIANGLE POSE YOGA (TRIKONASANA)

The different benefits of extended triangle pose (UtthitaTrikonasana) and Revolved Triangle pose
(Parivrttatrikonasana) are given below:
1. This asana is good to burn fat. Therefore, it is recommended to person who is facing the
conditions of weight and obesity.
2. It is good for your backache
3. This Yoga pose is recommended for growing children to increase their height.

DIABETES

To understand diabetes, first you must understand how glucose is normally processed in the body.
Causes of type 1 diabetes
The exact cause of type 1 diabetes is unknown. What is known is that your immune system — which
normally fights harmful bacteria or viruses — attacks and destroys your insulin-producing cells in the
pancreas.
Causes of prediabetes and type 2 diabetes
In prediabetes — which can lead to type 2 diabetes — and in type 2 diabetes, your cells become resistant
to the action of insulin, and your pancreas is unable to make enough insulin to overcome this resistance.
Causes of gestational diabetes
During pregnancy, the placenta produces hormones to sustain your pregnancy. These hormones make
your cells more resistant to insulin.

BHUJANG ASANA

Bhujang asana is also called the cobra pose. It helps in stretching and toning the muscles of your arms,
shoulders, buttocks, thighs, back and abdomen.
Bhujang asana is the best way to reduce belly fat. It gives a good stretch to your abdominal muscles and
helps you attain a flat belly with regular practice.
Steps to do it:
1. Lie down on your tummy on the floor mat with legs together.
2. Place your hands palms on the floor beside your shoulders.
3. Inhale and simultaneously lift your upper body (head, shoulders, and abdomen) till the navel.
4. Feel the stretch on your back, relax your shoulders and look up.
5. Continue taking long deep breaths for 15-20 seconds.
6. While exhaling slowly come back to the resting position and relax.
7. Repeat the same steps once.

 BHUJANGASANA (COBRA POSE) BENEFITS

 It stimulates the digestives system and relieves constipation
 It makes the spine stronger and more flexible
 It elevates the mood
 It improves blood circulation

PASCHIMOTTAN ASANA
Paschimottan asana is also known as the forward seated bend. It is a beneficial yoga asana for countering
obesity.
It helps in reducing fat and toning your abdominal area, pelvic region, thighs, hips and shoulders.

Steps to do it:
1. Sit on flat surface, stretch your legs in front and straighten your back.
2. Inhale, take your arms above your head and stretch your back.
 3. While exhaling bend your body forward from the hip joints as much as your body allows
comfortably.
4. Place your hands on your toes, pull the toes towards your body and put your forehead on your
knees.
5. Continue breathing deeply in this posture for 30-40 seconds.
6. Inhale and slowly come up vertebra by vertebra to relax the pose.
7. Repeat twice.
BENEFITS OF PASCHIMOTTANASANA:

 Stretches the whole spine, shoulders specifically lower back, hamstring, and hips.
 Massages and tones the abdominal and pelvic organs.
 Improves the circulation.
 Stretches and strengthens the calf and thigh muscles.

ASTHMA

Asthma is a condition in which your airways narrow and swell and produce extra mucus. This can make
breathing difficult and trigger coughing, wheezing and shortness of breath.
For some people, asthma is a minor nuisance. For others, it can be a major problem that interferes with
daily activities and may lead to a life-threatening asthma attack.
Asthma can't be cured, but its symptoms can be controlled. Because asthma often changes over time, it's
important that you work with your doctor to track your signs and symptoms and adjust treatment as
needed.
Symptoms

 Shortness of breath
 Chest tightness or pain
 Trouble sleeping caused by shortness of breath, coughing or wheezing

Steps of Sukhasana (Easy Yoga Pose)

  Sit down normally on the floor. (If you are not used to sitting on the floor or you are
uncomfortable, then keep one thick folded blanket on the floor for firm and flat base for sitting).
Stretch out your legs ahead in front.
 Now cross your legs and broaden your knees, in order that you can slip your both foot under the
opposite knee.
 After that you have to bend your knees along with fold your legs.
 Keep your feet loose, in order that the external edges lay on the floor and the inner curves are
settled beneath the inverse leg.
 Your thighs and crossed legs ought to frame a little triangle. Keep some space between your feet
and pelvis.
 Now sit with your buttock in a neutral position. (For this, you have to press your hands opposing
the ground and lift your sitting bones a bit). Attempt to hold for a breath or two and after that
gradually bring down yourself back on to the floor.
 Balance your tail bone and pubic bone in a manner that they are equidistant from the floor.
 Keep your hands on your knees with palm facing down and expand your tailbone against the
floor. (You can keep your hands in Gyan mudra).
Benefits of Sukhasana (Easy Yoga Pose)

 It stretches and Lengthening your spine.

 Broadens your collarbones and chest.
 It calms your mind.
 Enhance your condition of peacefulness and serenity.

HYPERTENTION

 High blood pressure is a common condition in which the long-term force of the blood against
your artery walls is high enough that it may eventually cause health problems, such as heart
disease.
 Blood pressure is determined both by the amount of blood your heart pumps and the amount of
resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your
arteries, the higher your blood pressure.
SYMPTOMS
 Most people with high blood pressure have no signs or symptoms, even if blood pressure
readings reach dangerously high levels.
 A few people with high blood pressure may have headaches, shortness of breath or nosebleeds,
but these signs and symptoms aren't specific and usually don't occur until high blood pressure has
reached a severe or life-threatening stage.

Tadasana Yoga (Mountain Pose) Benefits and Steps

In Sanskrit language, Tada – Mountain and Asana – Pose, so it is called as Tadasana (Mountain Pose).
Tadasana yoga pose is effective to increase height and stretching your body from feet to your arms.
Let’s see benefits and steps of Tadasana (mountain pose).
Tadasana Yoga Steps (Mountain Pose)

 Stand straight and keep some distance between feet.

 Hands should be hanging alongside your body.
 Now while deep inhaling raise your both the arms upwards and interlock your fingers.
 Raise your heels and stand on your toes. Feel the stretch in your body from feet to fingers of
arms.
 Hold this position and your breath for 10 seconds.
 Now while exhaling release your pose to come to the starting position.
 Repeat this cycle for 10 times.

Tadasana Benefits

 One of the best yoga poses to increase height.

 Stimulates nervous system.
 Improves body posture and balance

SENIOR CITIZEN FITNESS TEST MANUAL

The Senior Fitness Test Manual provides the theoretical base for the “Functional Fitness Test”.
It also includes the developmental procedures and provides complete information on  administering and
scoring the test and providing feedback to test participants. All IHP clients
are required to purchasethe “Senior Fitness Test Manual” from Human Kinetics in order to fully 
understand how to implement the “Functional Fitness Test” safely and accurately.

LIST OF EQUIPMENT REQUIRED

FUNCTIONAL FITNESS TESTS
The FFT is comprised of 6 tests that measure the basic activities of daily living.  These are listed  below:

1.CHAIR STAND

Purpose and Daily Benefit: 
The purpose of the Chair Stand is to measure the strength of yourlower body. Lower body strength. imp
ortant for activities such as getting out of a chair, onthe bus, out of the car, and rising up from a kneeling 
position in the house or garden. Thestrength of your lower body can directly affect the ease with whichy
ou perform  the activities you do every day.
Equipment: Chair without arms, Stopwatch

Test Steps:

1. Place the chair against a wall where it will be stable.
2. Sit in the middle of the chair with your feet flat on the floor, shoulder  width  apart, back 
straight. 3. Cross your arms at the wrist and place them against your chest.
4. The test partner will tell you when to begin and will time you  for 30seconds, 
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.
a. Each time you stand during the test be sure you come to a full stand.
b. When you sit, make sure you sit all the way down. Do not just touch your
backside to the chair. You must fully sit between each stand.
c. Do not push off your thighs, or off the seat of the chair with your hands  to help
you stand unless you have to.
d. Keep your arms against your chest crossed and do not allow the arms to  swing up as you rise.
e. If you are on your way up to stand when time is called you will be given  credit for that stand.
Per Protocol Instructions : If the participant used their hands at all to push  off in  order to
stand do not count that rep as a “Per Protocol” stand. Only stands that are done without any
assistance by pushing off the seat, off the thighs or  with any other assistive devices such as a
walker or cane are counted as “Per Protocol” stands. If the participant is unable to do any
stands per the protocol, then you may let the individual do the test by  pushing off their legs or 
 the chair ,or using their walker, but the test will then be scored as “Did Not Follow
Protocol.” Only “Per Protocol” scores are recorded in the overall group  outcomes reports.
Both “Per Protocol” scores and “Did Not Follow Protocol” scores are saved in the  individual’s
IHP personal account and center account.

2. ARM CURL

Purpose and Daily Benefit: 
The purpose of the Arm Curl is to measure the strength of your
upper body. Upper body strength is important for activities such as carrying  laundry,
groceries, and luggage. It is also important for picking up grandchildren and giving them a big
hug! A lack of upper body strength could keep you from pouring milk from a  jug,  being able to
go grocery shopping for yourself and maintaining your independence.
Equipment: 5 lb Weight and an 8 lb weight, stopwatch and a straight‐back chair  with no arms.
Women will curl a 5 lb. weight in this test and Men will curl an 8 lb. weight for  their test. It is
extremely important to the accuracy of the test that you use the appropriate  weight for men
and women in this test.

1. Your test partner will tell you when to begin and will time you for 30 seconds,  using
the stopwatch or a watch with a second hand. 2. Do as many curls as you can in the allotted 30‐
second time period, moving in a controlled manner.
3. Remember to do a Full Curl, squeezing your lower arm against your upper arm at the
top of each curl and returning to a straight arm each time. Keep your upper arm  still.
Do Not swing the weight.
4. If you have started raising the weight again and are over halfway up when time is
called, you may count that curl! 5. Record the score on the scorecard. Per Protocol Instructions: 
Demonstrate the test slowly and insure proper grip. Allow participant to practice 1‐2  repetitions.
If the participant cannot lift the appropriate weight for their gender then the 
participant may do the test without a weight, raising just the weight of their arm. 

The  theparticipant’s test will need to be scored as “Did Not Follow Protocol” if they do  not use a weight 

or if they use a lighter weight such as a 3 lb or 1lb weight if they are a woman, or if they are a 
man and use a 5 lb, 3 lb or 1 lb weight. Only “Per Protocol” scores are recorded in the overall 
group outcomes reports. Both “Per Protocol” scores and “Did Not Follow Protocol” scores are 
saved in the individual’s IHP personal account and center account.

3. 6 MINUTE WALK TEST

Purpose and Daily Benefit:  The purpose of the Two‐Minute 

Step Test

 is to measure your endurance or physical stamina. Endurance is important for  activities such as 

shopping, walking for a distance, and traveling. The more physical stamina you have, the  more energy
you will have to do the things you enjoy. You will also be able to do more with
less fatigue.Your endurance affects your ability to perform many of your daily activities and to maintainy
our independence.Equipment: Stop Watch, Measuring Tape, Visible Tape (i.e. masking tape or 
painter’s tape)

Set Up: Begin by setting the minimum knee or stepping height for each participant. This is at the level 

even with the midway point between the kneecap and the front hipbone.  (Iliac crest). It can be 
determined using a tape measure or by stretching a cord from the middle of the  kneecap 
(patella) to the hipbone. Then you can fold it over and mark this point on the thigh with a piece  of tape.
Test Steps: 1. Your test partner will tell you when to begin and will time you for two full  minutes
using the stopwatch. 2. Begin stepping, being careful to lift your knees to the appropriate height each
time so that your knee is level with the tape mark on the wall. Your entire foot must  touch
the ground on each step to ensure that you are not jogging, you need to “step”.
3. Your test partner will count each time you raise your right knee, counting  each  full
stepping cycle. A full step cycle is when both the right and the left foot have lifted off
the floor and come back down.
4. Your test partner should alert you at each 30 second interval to allow you to  gauge
how you feel. If you cannot complete the full 2 minutes that is fine, just complete as
much time as you can comfortably complete.
5. If you wish to rest during the test you may stop stepping, rest and then resume the test.
The stopwatch will continue to run and you may start stepping again as long as
you are still within the two‐minute test period.
Per Protocol Instructions: If the participant cannot do any steps without holding  on to a
walker or a chair placed to their side then the participant is not following the test protocol.
The participant may still complete the test but if they complete the test holding on to a chair
or assistive device their score will be saved as “Did Not Follow Protocol.” 

RANGE OF SCOREING FOR MEN AND WOMEN