Class12th ch6 test and measurement in sports

Mr. Sandeep Tiwari
Jindal Vidya Mandir Salva
HOD Sports
7987757569,7828725576

1. CBSE 12TH CLASS TREM -1 CHAPTER 2021-22 By Mr. Sandeep Tiwari Jindal Vidya Mandir Salva HOD Sports

2. CHAPTER – 6 TEST AND MEASUREMENT IN SPORTS

3. 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 – 4x10 M Shuttle Run 6.2 General Motor Fitness – Barrow Three Item General Motor Ability (Standing Broad Jump, Zig Zag Run, Medicine Ball Put – For Boys: 03 Kg & For Girls: 01 Kg) 6.3 Measurement Of Cardio Vascular Fitness – Harvard Step Test/Rockport Test Computation Of Fitness Index: (Duration Of The Exercise In Seconds X 100)/(5.5 X Pulse Count Of 1-1.5 Min After Exercise) 6.4 Computation Of Fitness Index 6.5 Rikli & Jones - Senior Citizen Fitness Test

4. MEANING OF TEST Test Maybe Called As Tool, A Question, Set Of Questions, An Examination Which Is Used To Measure A Particular Characteristic Of An Individual Or A Group Of Individuals. Test Is The Form Of Questioning Or Measuring Tool Used To Access The Status Of One’s Skill, Knowledge, Attitude And Fitness . Test Is An Instrument Or Activity Used To Accumulate Data On A Person’s Ability To Perform A Specified Task.

5. MEANING OF MEASUREMENT Measurement Is A Specific Score Obtained Through An Expert Evaluation. Measurement Is A Process Through Which Our Level Of Performance, Fitness Level, Ability, Knowledge, Personality, Traits & Skills Are Measured With The Help Of Various Standard Test. Recording Of Measurement Has Two Parts: A Number Indicating The Magnitude A Unit Assigned By Experts

6. 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 – 4x10 M Shuttle Run

7. 50 M STANDING START PURPOSE: To Determine Speed EQUIPMENT REQUIRED: Measuring Tape Or Marked Track, 2 Stop Watches PROCEDURE: An Area Of 50 M Is Marked On A Track. Two Parallel Lines Are Drawn 50 M Apart Considering One As The Starting Line. The Subject Takes The Starting Position Behind The Starting Line. The Starter Commands ‘Ready’ And ‘Go’. The Word Go Is Accompanied By A Downward Sweep Of The Starters Arm As A Signal To The Timer. Two Subjects Can Run At The Same Time If There Are Two Stopwatches. The Score Is Recorded In Seconds. RESULTS: The Best Time Is Recorded To The Nearest 2 Decimal Places.

8. 600 M RUN/WALK PURPOSE : To Measure Endurance EQUIPMENTS REQUIRED: 600 M Track And Stop Watches. PROCEDURE : The Subject Takes The Position Of Standing Right Behind The Starting Line. At The Signal Of Ready And Go The Subject Starts Running. During The Course Of Running He/She May Walk Also. Many Students Can Run At A Same Time, Time Is Recorded In Minutes And Seconds RESULTS: Time Is Recorded In Minutes And Seconds

9. SIT & REACH PURPOSE : The Sit-and Reach Test Is A Significant Test To Measure The Flexibility Of Hip Region Including The Lower Back And Hamstring Muscles. EQUIPMENT REQUIREMENT : Sit And Reach Box Or A Makeshift Ruler And A Box May Be Used In Which The Zero Mark Can Be Adjusted For Each Individual According To Their Sitting Reach Level Because There Is A Variation Of Lengths Of Individual’s Arms And Legs. PROCEDURE : Sit Down On The Floor With Legs Stretched Out Straight Ahead. The Soles Of The Feet Should Be Kept Flat Against The Box. Both The Knees Should Be Locked And Pressed Flat To The Floor.An Assistant May Hold The Knees Down. Palm Should Be Facing Downwards. Hand Should Be On Top Of The Each Other Or Side By Side. The Individual, Whose Flexibility Is To Be Measured Tries To Extend His/Her Both Hands Forward Along The Measuring Line On The Box As Far As He/She Can Extend. SCORING : The Score Is Recorded To The Nearest Centimeter Or Half Inches Based On The Distance Reached By The Fingertips Of Both Hands

10. PARTIAL CURL UP PURPOSE : To Test The Strength And Endurance Of Abdominal Muscles. E QUIPMENT’S REQUIRED : A Flat Clean And Cushioned Surfaced, Recording Sheet And Pen. PROCEDURE : First Of All, The Complete Test Procedure Is Explained To The Subject. After That The Subject Lies In Supine On Cushioned Surface The Knees Should Be Flexed And Feet Should Be 12 Inches From The Buttocks. Both The Feet’s Should Be Slightly Apart. Arms Are Extended And Rested On Thighs. Head Should Be In Neutral Position. This Is The Starting Position. Then, The Subject Curls Up With A Slow Controlled Movement, Until His / Her Shouldered Come Off The Cushioned Surface Or Mat Two Inches Then Back Down Again. SCORING : Record The Total No Of Partial Curl Ups. It Should Not Be Counted If The Shoulders Are Not Raised Up By Two Inches.

11. PUSH UPS (BOYS) PURPOSE : To Test Or Measure The Upper Body Strength And Endurance. EQUIPMENT REQUIRED : A Floor Mat And A Paper To Record Basic Information Such As Age, Gender And Total Number Of Push-ups Performed. PROCEDURE: After Proper Warming Up, Ask The Subject To Take Position. In A Push Up Position Hands And Toes Should Touch The Mat/Floor. Hands Should Be Shoulder Width Apart. The Upper Body And Legs Should Be In A Straight Line. Elbows Should Be Fully Extended Keeping The Back And Keens Straight, The Subject Lowers The Upper Body So That Elbows May Bend To 90 Degrees Or Chest May Touch The Mat /Floor, Then Returns Back To The Starting Position With The Arms Extended. SCORING : Count The Total Numbers Of Push Ups Performed

12. MODIFIED PUSH UPS (GIRLS) PURPOSE: T o Measure The Upper Body Strength And Endurance. EQUIPMENT REQUIRED : A Mat And Paper To Record The Basic Information Like Age, Gender And Push-ups Performed. PROCEDURE : The Subject Is Asked To Take Starting Positions, For Modified Push-ups Hands And Knees Should Touch The Mat/Floor. Both Hands Should Be Shoulder Width Apart And Elbows Fully Extended. The Body From The Knees, To The Hips And To The Shoulders Should Be In A Straight Line. While Keeping This Position, The Subject Should Lower Her Upper Body, So That Elbows May Bend To 90 Degrees. Then The Subject Returns Back To The Starting Position. SCORING : Count The Total Number Of Modified Push-ups For Record.

13. STANDING BROAD JUMP PURPOSE: To Measure Explosive Strength/ Power Of Legs EQUIPMENT REQUIRED: A Sandy Long Jump Pit And A Measuring Steel Tape. PROCEDURE: A Take-off Line Is Marked On The Ground. Subject Stands Just Behind The Take-off Line With The Feet Several Inches Apart. The Subject Swings The Arms And Bends The Knees To Take A Jump In The Long Jump Pit. SCORING : The Measurement Is Noted In Feet And Inches

14. 4X10 M SHUTTLE RUN PURPOSE : To Measure Agility EQUIPMENT REQUIRED : Two Wooden Blocks Marker Cones, Measuring Tape, Stopwatch And A Flat Surface With Two Lines 10 M Apart PROCEDURE: Mark Two Parallel Lines 3 Meters In Length, 10 Meters Apart Using Marking Tape Or Cones, Considering One Line As Starting Line. On The Signal ‘Go’ The Subject Runs To The Wooden Blocks, Lifts One Block, Returns To The Starting Line And Places The Block Behind The Line. Then The Subject Returns To The Second Block, Lifts It And Then Runs Across The Starting Line On The Way Back. SCORING : Record The Best Time To Complete The Test In Seconds

15. 6.2 GENERAL MOTOR FITNESS BARROW THREE ITEM GENERAL MOTOR ABILITY Standing Broad Jump ( For Measuring Leg Strength) Zig Zag Run ( For Measuring Agility And Speed) Medicine Ball Put ( For Measuring Arm And Shoulder Strength)

16. STANDING BROAD JUMP PURPOSE: To Measure Explosive Strength/ Power Of Legs EQUIPMENT REQUIRED: A Sandy Long Jump Pit And A Measuring Steel Tape. PROCEDURE: A Take-off Line Is Marked On The Ground. Subject Stands Just Behind The Take-off Line With The Feet Several Inches Apart. The Subject Swings The Arms And Bends The Knees To Take A Jump In The Long Jump Pit. SCORING : The Measurement Is Noted In Feet And Inches

17. ZIG-ZAG RUN PURPOSE: To Measure Agility And Speed. EQUIPMENT: Measuring Tape, Two Stop Watches, Five Cones PROCEDURE: Set Up The Path, Which Is 10 × 16 Feet And Marked With Coloured Tape On The Floor, And Place Cones In Every Corner. Subject Stands Behind Starting Line. On The Signal "Ready Go" The Subject Start Running In Zig-zag Way. The Subject Runs Three Lap As Fast As Possible Around The Zig-zag Path. If The Subject Does Not Round All Cones In Completing The One Full Lap. Require Him/Her To Rest And Then Retest Is Done. SCORING: Record The Time To Perform Three Full Lap Around The Path To The Nearest Tenth Of Second.

18. MEDICINE BALL PUT PURPOSE : To Measure Arm And Shoulder Strength. EQUIPMENT : Medicine Ball For Boys 3 Kg And For Girls 1 Kg, Measuring Tape, Safe Place And An Assistant. PROCEDURE : Warm Up Thoroughly. Stand With Both Feet Behind A Marked Line. Hold The Ball At The Junction Of Neck And Shoulder And The Ball Should Be Put Straight Down The Course. Throw The Ball As Far As Possible. Take Three Attempts And Record The Best Score. SCORING : The Distance Is Computed To The Nearest Foot

19. 6.3 MEASUREMENT OF CARDIO VASCULAR FITNESS A. Harvard Step Test B.ROCKPORT ONE MILE TEST

20. CARDIOVASCULAR FITNESS It Is The Ability Of The Heart & Lungs To Supply Oxygen Rich Blood To The Working Muscle Tissues And The Ability Of The Muscles To Use Oxygen To Produce Energy For Body Movement. Cardiovascular Fitness Is Essential To Perform Aerobic Activities. HARVARD STEP TEST : It Is Used To Measure The Cardiovascular Fitness By Checking The Recovery Rate. ROCKPORT TEST : It Is Based On Maximum Rate Of Oxygen Consumption Measured During Incremental Exercise.

21. A. Harvard Step Test Equipment required : Step Or Platform 20 Inches High For Men And 16 Inches For Women, Stopwatch, Metronome Or Cadence Tape Procedure : The Athlete Steps Up And Down On The Platform At A Rate Of 30 Steps Per Minute For 5 Minutes (150 Steps). The Athlete Immediately Sits Down On Completion Of The Test, And The Total Numbers Of Heart Beats Are Counted Between 1 To 1.5 Minutes After Finishing. This Is The Only Measure Required If Using The Short Form Of The Test. If The Long Form Of The Test Is Being Conducted, There Is An Additional Heart Rate Measures At Between 2 To 2.5 Minutes, And Between 3 To 3.5 Minutes. Fitness Index Score = 100×𝑡𝑒𝑠𝑡 𝑑𝑢𝑟𝑎𝑡𝑖𝑜𝑛 𝑖𝑛 𝑠𝑒𝑐𝑜𝑛𝑑 2×𝑠𝑢𝑚 𝑜𝑓 ℎ𝑒𝑎𝑟𝑡𝑏𝑒𝑎𝑡 𝑖𝑛 𝑟𝑒𝑐𝑜𝑣𝑒𝑟𝑦 𝑝𝑒𝑟𝑖𝑜𝑑

22. FITNESS INDEX SCORE Rating For Men For Women Excellent > 90 > 86 Good 80 – 89 76 – 85.9 High Average 65 – 79 61 – 75.9 Low Average 55 – 64 50 – 60.9 Poor < 55 < 50

23. ADVANTAGES AND DISADVANTAGES OF HARVARD STEP TEST ADVANTAGES Procedure To Conduct The Test Is Simple. It Requires Minimal Cost. Chances Of Making Mistakes Are Minimum In Conducting The Test And Calculating The Fitness Index. DISADVANTAGES Anthropometric Measurements Of Individuals Are Different But In The Test, Box Of Same Height Is Used For All. Body Weight Is Not Considered In This Test.

24. B. ROCKPORT ONE MILE TEST PROCEDURE: The purpose of this test is to walk as fast as possible for 1 mile. After you have completed the mile, immediately take your pulse rate. Note the time it took to complete the mile. You will also need to know your body weight for the VO2max calculation. SCORING: The formula used to calculate VO2 max is = 132.853 - (0.0769 × Weight) - (0.3877 × Age) + (6.315 × Gender) - (3.2649 × Time) - (0.1565 × Heart rate) WHERE: Weight is in pounds Gender Male = 1 & Female = Time in minutes and 100ths of minutes Heart rate is in beats/minute Age is in years

25. FITNESS INDEX SCORE

26. ADVANTAGES AND DISADVANTAGES OF ROCKPORT ONE MILE TEST ADVANTAGES Minimal Equipment Required Simple To Set Up And Conduct More Than One Athlete Can Conduct The Test At The Same Time The Test Can Be Administered By The Athlete DISADVANTAGES Specific Facilities Required Assistant Required To Administer The Test Advantage Of

27. 6.4 COMPUTATION OF FITNESS INDEX Fitness Index Score( long term) 100 × 𝑡𝑒𝑠𝑡 𝑑𝑢𝑟𝑎𝑡𝑖𝑜𝑛 𝑖𝑛 𝑠𝑒𝑐𝑜𝑛𝑑 2 × 𝑠𝑢𝑚 𝑜𝑓 ℎ𝑒𝑎𝑟𝑡𝑏𝑒𝑎𝑡 𝑖𝑛 𝑟𝑒𝑐𝑜𝑣𝑒𝑟𝑦 𝑝𝑒𝑟𝑖𝑜𝑑 Fitness Index Score( short term) 100 × 𝑡𝑒𝑠𝑡 𝑑𝑢𝑟𝑎𝑡𝑖𝑜𝑛 𝑖𝑛 𝑠𝑒𝑐𝑜𝑛𝑑 5.5 × pulse count between 1 to 1.5 minutes after exercise Rating For Men For W om e n Excellent > 90 > 86 Good 80 – 89 76 – 85.9 High Average 65 – 79 61 – 75.9 Low Average 55 – 64 50 – 60.9 Poor < 55 < 50

28. 6.5 SENIOR CITIZEN FITNESS TEST Chair Stand Test — Testing Lower Body Strength Arm Curl Test — Testing Upper Body Strength ( 5 Pounds For Women And 8 Pounds For Men In 30 Seconds) C. Chair Sit And Reach Test — Lower Body Flexibility Test D. Back Scratch Test — Upper Body Flexibility Test E. 8-foot Up And Go Test — Agility Test F. 6 Minutes Walk Test— The Walk Test Is Used To Assess Aerobic Fitness For Walking, Stair Climbing Etc..

29. 6.5 RIKLI & JONES - SENIOR CITIZEN FITNESS TEST The Senior Fitness Test Was Developed As Part Of The Life Span Wellness Program At Fullerton University, By Dr. Roberta Rikli And Dr. Jessie Jones. The Test Is Sometimes Known As The Fullerton Functional Test . It Is A Simple, Easy-to-use Battery Of Test Items That Assess The Functional Fitness Of Older Adults. The Test Describes Easy To Understand And Effective Tests To Measure Aerobic Fitness, Strength And Flexibility Using Minimal And Inexpensive Equipment.

30. A. CHAIR STAND TEST PURPOSE: This Test Assesses Leg Strength And Endurance. EQUIPMENT REQUIRED: A Straight Back Or Folding Chair Without Arm Rests (Seat 17 Inches/44 Cm High), Stopwatch. PROCEDURE: Place The Chair Against A Wall, Or Otherwise Stabilize It For Safety. The Subject Sits In The Middle Of The Seat, With Their Feet Shoulder Width Apart, Flat On The Floor. The Arms Are To Be Crossed At The Wrists And Held Close To The Chest. From The Sitting Position, The Subject Stands Completely Up, Then Completely Back Down, And This Is Repeated For 30 Seconds. Count The Total Number Of Complete Chair Stands (Up And Down Equals One Stand). If The Subject Has Completed A Full Stand From The Sitting Position When The Time Is Elapsed, The Final Stand Is Counted In The Total. SCORING: The Score Is The Number Of Completed Chair Stands In 30 Seconds.

31. SCORING OF CHAIR STAND TEST Age Below A ver a ge Average Above A ver a ge 60-64 < 14 14 To 19 > 19 65-69 < 12 12 To 18 > 18 70-74 < 12 12 To 17 > 17 75-79 < 11 11 To 17 > 17 80-84 < 10 10 To 15 > 15 85-89 < 8 8 To 14 > 14 90-94 < 7 7 To 12 > 12 Age Below Average Average Above Average 60-64 < 12 12 To 17 > 17 65-69 < 11 11 To 16 > 16 70-74 < 10 10 To 15 > 15 75-79 < 10 10 To 15 > 15 80-84 < 9 9 To 14 > 14 85-89 < 8 8 To 13 > 13 90-94 < 4 4 To 11 > 11 Men’s Results Women’s Results

32. B. ARM CURL TEST PURPOSE: This Test Measures Upper Body Strength. EQUIPMENT REQUIRED: 5 Pound Weight (Women) And 8 Pound Weight (For Men), A Chair Without Armrests, Stopwatch. PROCEDURE: The Aim Of This Test Is To Do As Many Arm Curls As Possible In 30 Seconds. This Test Is Conducted On The Dominant Arm Side (Or Stronger Side). The Subject Sits On The Chair, Holding The Weight In The Hand Using A Suitcase Grip (Palm Facing Towards The Body) With The Arm In A Vertically Down Position Beside The Chair. Brace The Upper Arm Against The Body So That Only The Lower Arm Is Moving (Tester May Assist To Hold The Upper Arm Steady). Curl The Arm Up Through A Full Range Of Motion, Gradually Turning The Palm Up (Flexion With Supination). As 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 SCORING: The Score Is The Total Number Of Controlled Arm Curls Performed In 30 Seconds.

33. SCORING OF ARM CURL TEST Age Below Average Average Above Average 60-64 < 16 16 To 22 > 22 65-69 < 15 15 To 21 > 21 70-74 < 14 14 To 21 > 21 75-79 < 13 13 To 19 > 19 80-84 < 13 13 To 19 > 19 85-89 < 11 11 To 17 > 17 90-94 < 10 10 To 14 > 14 Age Below Average Average Above Average 60-64 < 13 13 To 19 > 19 65-69 < 12 12 To 18 > 18 70-74 < 12 12 To 17 > 17 75-79 < 11 11 To 17 > 17 80-84 < 10 10 To 16 > 16 85-89 < 10 10 To 15 > 15 90-94 < 8 8 To 13 > 13 Men’s Results Women’s Results

34. C. CHAIR SIT AND REACH TEST PURPOSE: This Test Measures Lower Body Flexibility. EQUIPMENT REQUIRED: Ruler, Straight Back Or Folding Chair, (About 17 Inches/44 Cm High) PROCEDURE: The Subject Sits 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. 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 2 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). Perform Two Trials. SCORING: The Score Is Recorded To The Nearest 1/2 Inch Or 1 Cm As The Distance Reached, Either A Negative Or Positive Score. Record Which Leg Was Used For Measurement.

35. SCORING OF CHAIR SIT AND REACH TEST Age Below Average Average (Inches) Above Average 60-64 < -2.5 -2.5 To 4.0 > 4.0 65-69 < -3.0 -3.0 To 3.0 > 3.0 70-74 < -3.5 -3.5 To 2.5 > 2.5 75-79 < -4.0 -4.0 To 2.0 > 2.0 80-84 < -5.5 -5.5 To 1.5 > 1.5 85-89 < -5.5 -5.5 To 0.5 > 0.5 90-94 < -6.5 -6.5 To -0.5 > -0.5 Age Below Average Average (Inches) Above Average 60-64 < -0.5 -0.5 To 5.0 > 5.0 65-69 < -0.5 -0.5 To 4.5 > 4.5 70-74 < -1.0 -1.0 To 4.0 > 4.0 75-79 < -1.5 -1.5 To 3.5 > 3.5 80-84 < -2.0 -2.0 To 3.0 > 3.0 85-89 < -2.5 -2.5 To 2.5 > 2.5 90-94 < -4.5 -4.5 To 1.0 > 1.0 Men’s Results Women’s Results

36. D. BACK SCRATCH TEST PURPOSE: This Test Measures Upper Body Flexibility. EQUIPMENT REQUIRED: Ruler Or A Yardstick PROCEDURE: This Test Is Done In The Standing Position. Place One Hand Behind The Head And Back Over The Shoulder, And Reach As Far As Possible Down The Middle Of Your Back, Your Palm Touching Your Body And The Fingers Directed Downwards. Place The Other Arm Behind Your Back, Palm Facing Outward And Fingers Upward And Reach Up As Far As Possible Attempting To Touch Or Overlap The Middle Fingers Of Both Hands. An Assistant Is Required To Direct The Subject So That The Fingers Are Aligned, And To Measure The Distance Between The Tips Of The Middle Fingers. If The Fingertips Touch Then The Score Is Zero. If They Do Not Touch, Measure The Distance Between The Finger Tips (A Negative Score), If They Overlap, Measure By How Much (A Positive Score). Practice Two Times, And Then Test Two Times. Stop The Test If The Subject Experiences Pain. SCORING: Record The Best Score To The Nearest Centimeter Or 1/2 Inch. The Higher The Score The Better The Result.

37. SCORING OF BACK SCRATCH TEST Age Below A ver a ge Normal (Inc h es) Above A ver a ge 60-64 < -6.5 -6.5 To > 65-69 < -7.5 -7.5 To -1.0 > -1.0 70-74 < -8.0 -8.0 To -1.0 > -1.0 75-79 < -9.0 -9.0 To -2.0 > -2.0 80-84 < -9.5 -9.5 To -2.0 > -2.0 85-89 < -10.0 -10.0 To -3.0 > -3.0 90-94 < -10.5 -10.5 To -4.0 > -4.0 Age Below A ver a ge Normal (Inc h es) Above A ver a ge 60-64 < -3.0 -3.0 To 1.5 > 1.5 65-69 < -3.5 -3.5 To 1.5 > 1.5 70-74 < -4.0 -4.0 To 1.0 > 1.0 75-79 < -5.0 -5.0 To 0.5 > 0.5 80-84 < -5.5 -5.5 To > 85-89 < -7.0 -7.0 To -1.0 > -1.0 90-94 < -8.0 -8.0 To -1.0 > -1.0 Women’s Results Men’s Results

38. E. 8-FOOT UP AND GO TEST PURPOSE: This Test Measures Speed, Agility And Balance While Moving. EQUIPMENT REQUIRED: Stopwatch, Straight Back Or Folding Chair (About 17 Inches/44 Cm High), Cone Marker, Measuring Tape, Area Clear Of Obstacles. PROCEDURE: Place The Chair Next To A Wall (For Safety) And The Marker 8 Feet In Front Of The Chair. Clear The Path Between The Chair And The Marker. The Subject Starts Fully Seated, Hands Resting On The Knees And Feet Flat On The Ground. On The Command, "Go," Timing Is Started And The Subject Stands And Walks (No Running) As Quickly As Possible (And Safely) To And Around The Cone, Returning To The Chair To Sit Down. Timing Stops As They Sit Down. Perform Two Trials. SCORING: Take The Best Time Of The Two Trails To The Nearest 1/10th Second.

39. SCORING OF 8 FOOT UP AND GO TEST Age Below A ver a ge Average Above A ver a ge 60-64 > 5.6 5.6 To 3.8 < 3.8 65-69 > 5.7 5.7 To 4.3 < 4.3 70-74 > 6.0 6.0 To 4.2 < 4.2 75-79 > 7.2 7.2 To 4.6 < 4.6 80-84 > 7.6 7.6 To 5.2 < 5.2 85-89 > 8.9 8.9 To 5.3 < 5.3 90-94 > 10.0 10.0 To 6.2 < 6.2 Age Below A ver a ge Average Above A ver a ge 60-64 > 6.0 6.0 To 4.4 < 4.4 65-69 > 6.4 6.4 To 4.8 < 4.8 70-74 > 7.1 7.1 To 4.9 < 4.9 75-79 > 7.4 7.4 To 5.2 < 5.2 80-84 > 8.7 8.7 To 5.7 < 5.7 85-89 > 9.6 9.6 To 6.2 < 6.2 90-94 > 11.5 11.5 To 7.3 < 7.3 Men’s Results Women’s Results

40. F. 6 MINUTES WALK TEST PURPOSE: This Test Measures Aerobic Fitness EQUIPMENT REQUIRED: Measuring Tape To Mark Out The Track Distances, Stopwatch, 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.

41. 6. MINUTES WALK TEST NORMAL RANGE OF SCORES Age Below A ver a ge Average Above A ver a ge 60-64 < 610 610 To 735 > 735 65-69 < 560 560 To 700 > 700 70-74 < 545 545 To 680 > 680 75-79 < 470 470 To 640 > 640 80-84 < 445 445 To 605 > 605 85-89 < 380 380 To 570 > 570 90-94 < 305 305 To 500 > 500 Age Below A ver a ge Average Above A ver a ge 60-64 < 545 545 To 660 > 660 65-69 < 500 500 To 635 > 635 70-74 < 480 480 To 615 > 615 75-79 < 430 430 To 585 > 585 80-84 < 385 385 To 540 > 540 85-89 < 340 340 To 510 > 510 90-94 < 275 275 To 440 > 440 Men’s Results Women’s Results