Physical Fitness Test 2024
Physical Fitness Test 2024
Physical Fitness Test 2024
BOOKLET
ON
PHYSICAL FITNESS TEST
2024
Department of Physical Education
Physical Fitness
Physical fitness is the body's capability to perform daily tasks without experiencing fatigue or injury physically. It
is important because it prevents injury, slows the progression of chronic and progressive diseases, improves
To put it simply, physical activity and exercise is important for everyone. Children, adolescents, and adults of all
ages need regular physical activity. Physical activity promotes good health, and you should stay active throughout
Understanding the benefits of physical fitness and knowing how active you should be can help you maintain good
health and improve your overall quality of life. Here are a few benefits of regular physical activity that demonstrate
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According to the Centers for Disease Control and Prevention, chronic diseases cause 7 out of 10 deaths in the U.S.,
and treating chronic diseases accounts for 86% of U.S. healthcare costs. While some diseases cannot be prevented,
you can reduce your risk for certain disease – such as heart disease and diabetes – through reducing risky behaviors
Making healthy choices, such as engaging in regular physical activity, can reduce your risk for many health issues
Numerous studies have shown that regular physical activity increases life expectancy and reduces the risk of
premature mortality. There’s not a magic formula that translates hours of physical activity into hours of life gained,
but research suggests that people who are more active tend to be healthier and tend to live longer.
Regular exercise and physical activity increase muscle strength, bone density, flexibility, and stability. Physical
fitness can reduce your risk for and resilience to accidental injuries, especially as you get older. For example,
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stronger muscles and better balance mean that you’re less likely to slip and fall, and stronger bones mean that your
A sedentary lifestyle and a lack of physical activity can take a toll on a person’s body. Physical inactivity is
associated with an increased risk for certain types of cancer, numerous chronic diseases, and mental health issues.
Exercise, however, has been shown to improve mood and mental health, and provides numerous health benefits. Of
course physical fitness also allows you to do things that you may not otherwise be able to do.
Stay active
Staying active and healthy allows you to do activities that require a certain level of physical fitness. For example,
hiking to the top of a mountain is a rewarding experience that instills a sense of accomplishment and provides
spectacular scenery, but there are people who cannot experience this due to fitness limitations.
But even walking around the zoo with your family or playing on the playground with your children can be
challenging for those who neglect physical activity for extended periods of time. Being active means that it’s easier
There are numerous health advantages to physical fitness. Regular exercise and physical activity promotes strong
muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help
you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some
cancers.
In other words, staying active is a crucial part of maintaining good health and wellness.
Encourage your family to be more active, and challenge yourself to meet daily or weekly physical activity goals.
Play outdoor sports with the whole family, schedule time each day to go to the gym, or pick up healthy, active
hobbies like hiking or cycling. National Physical Fitness and Sports Month is a great time to get more active, but
don’t stop at the end of the month. Make exercise and physical activity a permanent part of your daily routine!
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Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity
have stronger bones, muscles and joints and lower risk of developing osteoporosis
feel better – with more energy, a better mood, feel more relaxed and sleep better.
A number of studies have found that exercise helps depression. There are many views as to how exercise helps
Exercise may block negative thoughts or distract you from daily worries.
Increased fitness may lift your mood and improve your sleep patterns.
Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress
hormones.
To maintain health and reduce your risk of health problems, health professionals and researchers recommend a
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing
Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes
Increases in daily activity can come from small changes made throughout your day, such
as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of
It is a good idea to see your doctor before starting your physical activity program if:
you think you might have heart disease or you have heart problems
Tips and ideas for older people (65 years and older)
Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of
experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential
Your GP (doctor)
Local gym
Physiotherapist
Podiatrist
Exercise physiologist
6 – 8 feet Average
01 Standing Broad Jump Leg Strength Feet 8 - 9 feet Good
10 feet & Above Outstanding
Below 45 Poor
45 – 50 Average
02 Sit-Ups (Bent Knee) Abdomen Strength Numbers/60 sec
51 - 60 Good
61 & Above Outstanding
6 inch or below poor
7-9 inch Average
03 Forward Bending Flexibility Feet
10-11 Good
12 and above Outstanding
Below 7 Poor
8 – 9 Average
Pull Ups (Boys) Arm Strength Numbers
04 10 - 13 Good
14 & Above Outstanding
Above 10 second Poor
9 sec – 8.5 sec Average
05 Shuttle Run Agility Timing in Second
8.5sec – 7.5 Good
7 & below Outstanding
Above 8 second Poor
7 sec – 7.5 Average
06 50 yards Running Speed Timing in Second
6sec – 6.7sec Good
5 & Below Outstanding
Above 135 seconds Poor
120 seconds Average
07 600 run/walk Endurance Timing in Seconds
100 seconds Good
90 seconds & below Outstanding
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AAPHER FITNESS TEST (Girls)
4 – 5 feet Average
01 Standing Broad Jump Leg Strength Feet 6 - 8 feet Good
8 feet & Above Outstanding
Below 25 Poor
30 – 39 Average
02 Sit-Ups (Bent Knee) Abdomen Strength Numbers/60 sec
40 - 48 Good
48 & Above Outstanding
6 inch or below poor
7-9 inch Average
03 Forward Bending Flexibility Feet
10-11 Good
12 and above Outstanding
Below 20 second Poor
21 – 30 Average
Flexed Arm Hang Arm Strength Timing in Second
04 31 - 40 Good
41 & Above Outstanding
Above 12 second Poor
11 sec – 11.5 sec Average
05 Shuttle Run Agility Timing in Second
10 sec – 10.5 Good
9 & below Outstanding
Above 9 second Poor
8 sec – 8.5 Average
06 50 yards Running Speed Timing in Second
7 sec – 7.5sec Good
6 & Below Outstanding
Above 160 seconds Poor
140 seconds Average
07 600 run/walk Endurance Timing in Seconds
120 seconds Good
110 seconds & below Outstanding
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Procedure:
Standing Broad Jump
A group of participants is given a standing wide jump demonstration for the test. The subject is then asked to stand behind the starting
line with the feet parallel to each other. He/she is instructed to jump as far as possible by bending his/her knees and swinging his/her
arms to take a wide jump in the forward directions. The distance between the starting line and the nearest point of landing provides the
test’s score. See figure PF 1
Pull Up Figure PF 3
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Flexed Arm Hang
Female participant pulls body off the floor to keep chin above the bar, elbows bent, chest kept close to bar and participant tries to
maintain this position for as long as possible.
As soon as the participant takes the hanging position and the assistant help the subject to raise the body and no longer touch the
participant, the stop watch is started as soon as the following condition are observed, the stop watch is stopped.
If the head tilts back to keep the chin above the bar.
If the chin touches the bar.
If the chin drops below the level of the bar.
See Figure PF 4
Weight
Height
standing
Out
9 5.87 15 61 8.13 2.89 102.84 9
8 6.23 13 55 8.66 2.78 106.68 8
Good
7 6.63 11 50 9.19 2.67 110.52 7
6 7.01 10 44 9.72 2.56 114.36 6
Average
5 7.39 8 38 10.25 2.45 118.20 5
4 7.77 6 33 10.78 2.34 122.04 4
3 8.15 5 27 11.31 2.23 125.88 3
Poor
2 8.53 3 21 11.84 2.12 129.72 2
1 8.91 1 15 12.37 2.01 133.56 1
0 9.29 0 10 12.90 1.90 137.40 0
NORMS FOR MODIFIED AAHPER YOUTH FITNESS TEST
(GIRLS)
standing
Out
9 6.74 64 44 9.65 2.47 113.28 9
8 7.29 58 39 10.27 2.29 124.41 8
Good
7 7.84 52 34 10.89 2.11 135.54 7
6 8.39 46 30 11.51 1.93 146.67 6
Average
5 8.94 40 25 12.13 1.75 157.80 5
4 9.49 34 20 12.75 1.57 168.93 4
3 10.04 28 16 13.37 1.39 180.06 3
Poor
2 10.59 22 11 13.99 1.21 191.19 2
1 11.14 16 7 14.61 1.03 202.32 1
0 11.69 10 2 15.23 0.85 213.43 0