Measurement and Evaluation

P hysical F itness C omponents Here we will discuss about measurement and evaluation of the major components of physical fitness: (i) Muscular Strength: Push-ups, Abdominal Curls and Squat Thrust (ii) Muscular Endurance: meter run/walk test (iii) Flexibility: Sit and Reach Test (iv) Assessment of Body Mass Index (BMI) (v) The Waist-Hip Ratio or Waist-to-Hip Ratio (WHR) Muscular Strength As discussed in the previous chapter, muscular strength refers to the ability of the muscle or group of muscles of an individual to overcome or to act against the resistance. It largely depends upon a few things such as physiological factors like cross-section of the muscle, ratio of slow and fast twitch fibers in muscle, coordination between muscles (agonist and antagonist), ATP and CP store, which plays an important role in providing energy to the active muscle or group of muscles. The psychic factors or the present state of mind such as anger, aggression, motivation, emotional state, etc., have positive as well as negative correlation in muscular strength. For measuring the strength of the muscle or group of muscles, we must have the knowledge of muscles and also of the particular exercise for particular muscle and supportive muscles.

For example, while performing the pull ups, an individual lifts his body, the deltoid, latissimus dorsi, trapezius and biceps contract and produce power whereas the triceps stretch and play the supportive role. Now if we want to measure the strength of upper limb (arms), then pull-ups can be one of the test items, but if we want to measure the strength of lower limbs (legs), then we have to think of other exercises. Muscular strength can be measured with the help of one’s own body weight or with the help of equipment such as dynamometer, tensiometer, weight plates and barbell, etc. Tests related to Muscular Strength There are different types of tests to measure muscular strength.

Push-up The push-up or press up fitness test measures the upper limb muscular strength and muscular endurance. There are many variations of the push-up test, such as different placement of the hands, how far to dip, the duration of the test and the method of counting the number of completed push-ups. Fig. .

: Good push-ups (above), bad push-ups (below) This helps in identifying and assessing muscular strength and endurance of the upper body. Depending on which protocol is to be used, you may need a floor mat, metronome, beat drum, audio tape, clapping or stopwatch. Activity . Discuss the types of tests to measure leg strength.

A standard push-up begins with the hands and toes touching the floor, the upper body and legs should be in a straight line, feet slightly apart, the arms at shoulder width apart extended and at a right angle to the body. Push-ups can be started from a plank position. Align your body with your hands on the floor. Keeping the back and knees straight, lower the body to a predetermined point, to touch some other object, or until there is a degree angle at the elbows, then return back to the starting position with the arms extended.

This action is repeated, and the test continues until the exhaustion or until individual is unable to perform it in rhythm or have reached the target number of push-ups. Body should be in straight line from head to ankles. As you are going down, elbows should come to degrees. Hold this position and go up, hold the upward position.

Scoring Maximum number of correct push-ups done by the participants at a specific given rate or time will be the score. Abdominal Curl Abdominal curl test helps to identify and assess muscular strength and endurance of abdominal muscles. For this test, floor mat and stopwatch are required. The indi vidual has to lie in a supine position with flexed knees and elbows.

Fingers of both the hands are clubbed with each other and are kept behind the head. Individual is asked to raise his or her upper body and then come back to his initial position repeatedly till the given set of time duration ends. Score Number of curl ups done by the participants at a specified rate or in specific time will be their score. Fig.

. : Abdominal curl test Activity . •• Perform and count the push-ups with your classmates and compare who can do more accurately. •• Make a list of different type of tests to measure abdominal strength and endurance.

Squat thrust This test enables an individual to identify and assess muscular strength and endurance of the lower body. For this test, follow the given steps— (a) Start from a standing position. (b) Go down achieving low squat position and place both palms on the floor. (c) Take both legs back quickly as shown in the figure and achieve plank position.

Quickly come back to the original standing position. Score Maximum number of successive squat thrusts performed by an individual in minute will be the score. (a) (b) (c) (d) (e) Fig. .

: Steps of squat thrust Muscular Endurance Muscular endurance is the ability of your muscles to perform muscular activity over a period of time or it is the duration upto which you can apply your muscular strength. Muscular endurance is related with the time and duration of the activity. Slow twitch fiber in muscles is responsible for the activities of muscular endurance. Sometimes, the term stamina is also used in place of endurance.

Tests related to Muscular Endurance There are many tests to measure muscular endurance. metre run or walk test is the most common test, which is discussed below. Metre Run or Walk Test Through this test, one can identify and assess cardio- vascular endurance. For this test, one needs running track and a stopwatch.

Participants or students should start running from the starting line on the command of teacher. They have to cover the distance of metre in shortest possible time. Walking is also allowed. Scoring The score of this test will be given on the basis of recorded time to cover meters (in a minute and second).

Fig. . : metre run or walk test Flexibility As discussed in the previous chapter, flexibility is the range of motion around the various joints. Flexibility is the ability of our joints and muscles to perform movements with greater range.

Good flexibility helps to execute the movement with less muscle tension. Test related to flexibility Sit and Reach Test: Sit and reach test helps in the measurement of flexibility of the lower back muscles and hamstring muscle group. For this test, a sit and reach box, and mat are required. The person is asked to sit in a long sitting position placing both feet against the box with sole touching the box.

The knees should be straight, legs should be grounded and palm facing downward on top of each other at same level above the box (Fig. . ). The person is asked to bend forward sliding the hand on the scale without any jerky movement.

Scoring Score is recorded in centimeters. Fig. . : Sit and reach test ( ) Measure how far your fingers are from the box ( ) Stretch forward and measure again.

Difference between measurements Poor Fair Good Very Good Excellent in ( cm) in ( cm) in ( cm) in ( cm) in ( cm) Body Mass Index (BMI) This assessment gives the information of an individual’s level of obesity. BMI is calculated by dividing the weight of a person by the square of his/her height. Measurement of Body Weight It can be done with the help of a weighing machine. The individual is asked to stand on the weighing machine.

The readings of the machine should be noted. While taking the weight, the individual should wear minimum garments. Reading of the weight should be noted down in Kilograms. Measurement of Height It can be done with the help of an Anthropometer or Stadiometer.

The subject is asked to stand straight against the wall, with the back and head touching the wall, looking in forward direction. The measuring bar of anthropometric rod should be touched at the highest point of the subject’s head (vertex point). The reading should be noted down in centimeters. BMI Formula Calculator: Weight in Kg (Height in meters) Fig.

. : Measurement of body weight Activity . If there is no Anthropometer or Stadiometer, how can you measure the height? Discuss it in class.

BMI Calculation BMI is a simple mathematical calculation which helps us to find out if an individual is normal weighted, over weighted or obese. BMI is calculated by dividing the weight of an individual by the square of the height which is expressed in kg/metre². World Health Organization (WHO) has recommended norms for categorising an individual as normal weighted, under weighted or over weighted. Table : BMI Calculation Category BMI (kg/m ) From To Very severely underweight - Severely underweight Underweight .

Normal (healthy weight) . Overweight . . Obesity and above BMI for children aged between to years is calculated in same way and with the same formula, but not judged on the basis of norms mentioned in the above table.

Whatever the result comes after calculating the BMI is compared after preparing the percentile table of all the children falling under the same sex and age category. Less then percentile is under-weight, to percentile is normal, to percentile is over-weight and above percentile is obese. Waist-to-hip ratio (WHR) The waist-to-hip ratio (WHR) helps us to find out the fat distribution by which we can help in evaluating the overall health of an individual. One who carries more weight around the middle than the hip may have higher risk of developing several health issues.

This is the ratio of the circumference of the waist and the circumference of the hip of an individual. This is calculated by dividing waist measurement with the hip measurement of an individual (W ÷ H). For example, if the measurement of the persons waist and hip is cm and cm respectively then his waist-hip ratio will be . .

World Health Organisation (WHO) has recommended the given norms for WHR: Activity . Check in which BMI category do you fall. For reference check the textbook of Class IX. Fig.

. : Measurement of body height Men Women Health risk level . or less . or less Low risk .

to . . to . Moderate risk .

or higher . or higher High risk Measurement procedure While taking the measurement of an individual’s waist, he/ she should be asked to stand straight and breathe out. Then place the tape around the waist just above his or her belly button and take the measurement in centimetres. In the same manner, place the tape around the hip of an individual, where his or her hip is widest then take the measurement.