Class 12 Physical Education Administration of Senior Citizen Fitness Test

 Class 12 Physical Education Administration of Senior Citizen Fitness Test

Administration of Senior Citizen Fitness Test

RIKLI AND JONES - SENIOR CITIZEN FITNESS TEST

Dr. Roberta Rikli and Dr. Jessie Jones developed a test for the fitness of senior citizens in 2001 at Wellness Clinic in California State University in Fullerton, USA.

This test measures the functional fitness of senior citizens by using six times. It involves simple and common activities which are safe for older persons. It is necessary to maintain physical fitness in old age.

Six items are selected for senior citizens to measure their physical fitness. Every item tests different parts of the body which are as follows:

(1) Chair Stand Test

(ii) Arm Curl Test

(in) Chair Sit and Reach Test

(iv) Back Scratch Test

(p) Eight Foot Up and Go Test

(i) Six Minute Walk Test

CHAIR STAND TEST

Purpose: To measure the strength of lower part of the body, especially strength of legs.

Equipment Needed: 45 cm high-seated (straight back) chair without arms stopwatch.

Procedure: Place the chair against a wall or otherwise stabilise it for safety. The participant sits in the middle of the seat, with her/his feet flat on the floor, shoulder width apart and spine erect. The arms are to be crossed at the wrists and held close to the chest. From the sitting position, the participant stands completely up, then completely sits down and this is repeated for 30 seconds.

Scoring: The score is the number of completed chair stands in 30 seconds.

Rules:

Candidate should sit properly in the middle of chair.

Feet should be kept flat on the floor.

◆ Candidate should keep his back straight.

The score should be considered if the time is upto the end.

◆ It is necessary to stand straight while in standing position.

Recommended Ranges for Chair Stand Test

ARM CURL TEST

Purpose: To measure the endurance of hands. Equipment Needed: Dumb-bells of 8 pounds (males), dumb-bells of 5 pounds (females), chair without armrest, and stopwatch

Procedure: The candidate 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. He/she then braces the upper arm against the body so that only the lower arm is moving. Next, the participant curls the arm up through a full range of motion, gradually turning the palm up. As the arm is lowered through the full range of motion, he/she gradually returns to the starting position. The arm must be fully bent and then fully straightened at the elbow.

Figure 3.2 Arm Curl Test

Scoring: The score is the total number of controlled arm curls performed in 30 seconds.

Rules:

Arms should be placed through the shoulders.

Elbow should be straight while placing arms down.

Second arm should be kept in a static position.

Upper side of the arm should be practised to keep static.

reach for seconds. The distance is measured between the tip of the fingertips and the toes. If the finger tips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (negative score), if they overlap, measure by how much (a positive score).

Scoring: Perform two trials. A score is recorded to the nearest inch or cm as the distance reached, either a negative or positive score.

The candidate should not leave the chair while testing.

8 pound dumb-bells for males and 5 pound dumb-bells for females should be used.

CHAIR SIT AND REACH TEST

Purpose: To measure the flexibility of the lower body.

Equipment Needed: Approx. 44 cm high chair and a ruler

Procedure: The subject sits on the edge of a chair (placed against a wall for safety). One foot must remain fiat on the floor. The other leg is extended forward with the knee straight, heel on the floor, the 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 towards the toes by bending at the hip. Keep the back straight and head up. Avoid bouncing or quick movements, never stretch to the point of pain.

Keep the knee straight and hold the reach for seconds. The distance is measured between the tip of the fingertips and the toes. If the finger tips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (negative score), if they overlap, measure by how much (a positive score).

Scoring: Perform two trials. A score is recorded to the nearest inch or cm as the distance reached, either a negative or positive score.

Rules:

Do not leave the chair.

Keep the leg straight.

Do not jerk while bending.

BACK SCRATCH TEST

Purpose: To measure the flexibility of shoulders.

Equipment Needed: Gauge (Metre)

Procedure: The candidate should stand straight, then try to fold one hand and move it to back. Palm should be facing outwards. After this, fold another hand by elbow and move from the upper side, keep it on back. Palm of another hand should face inward. Now try to meet fingers of both hands. Practise by both hands, therefore do the test two times. Maximum score will be valid.

Scoring: If the fingers of one hand touches the fingers

of another hand, zero mark will be given. If the fingers doesn't touch, the gap between the fingers of both hands will be measured. This score is called as 'negative score'. If the fingers overlap, the distance of the touched fingers will be measured. This is called 'positive score'.

EIGHT FOOT UP AND GO TEST

Purpose: To measure speed and agility of people.

Equipments Needed: Straight back chair (Approx. 44 cm high seat), stopwatch, cone marker, measuring tape.

Procedure: Place the chair next to a wall (for

safety) and the marker at 8 feet in front of the

chair. Clear the path between the chair and the

marker. The candidate starts fully seated with

hands resting on the knees and feet flat on the

ground. On the command 'Go', timing is started

and the candidate stands and walks (no running)

as quickly as possible (safely) to and around the 

Recommended Ranges for Eight Foot Up and Go Test

cone, retums to the chair to sit down. Timing stops as he/she sits down. Perform two trials.

Equipments Needed: Stopwatch, 20x5 yard rectangular ground, measuring tape.

Scoring: Take the best time of the two trials to the nearest 1/10th second.

Procedure: The walking course is laid out in a 50 yard (45.72 m) rectangular area 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 distance as possible. The distance of the six minute walk will be recorded.

Rules: In this test, the candidate would not run but he can walk steadily.

SIX-MINUTE WALK TEST

Purpose: This test measures aerobic fitness of people.

Equipments Needed: Stopwatch, 20 x 5 yard rectangular ground, measuring tape.

Procedure: The walking course is laid out in a 50 yard

(45.72 m) rectangular area 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 distance as possible. The distance of the six minute walk will be recorded.

Scoring: Measure the distance walked in 6 minutes to the nearest metre/yard.

Scoring: Measure the distance walked in 6 minutes to the nearest metre / yard