UNIT 6: TEST AND MEASUREMENT IN SPORTS - 11

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CBSE Class 11  Physical Education
Revision Notes
Chapter 6
TEST AND MEASUREMENT IN SPORTS

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TEST : A Test is a tool which is used to evaluate the skills, performance and reliability of the task completed by a sports person.
MEASUREMENT: Measurement is about the collection of data about performance or task completed by a sports person by using a test.

IMPORTANCE OF TEST AND MEASUREMENT :

• To frame the objectives
• To evaluate the learners.
• To evaluate the teaching program.
• To know the capacities and abilities.
• To discover the needs of the participants.

BODY MASS INDEX (BMI.): It is the value derived from the mass (weight) and height of an individual.

FORMULA FOR CALCULATING BMI. :

WAIST HIP RATIO : Waist Hip Ratio is the ratio of the circumference of waist to that of the hips.

FORMULA FOR CALCULATING WAIST HIP RATIO

SOMATOTYPES (ENDOMORPH, MESOMORPH, ECTOMORPH): Somatotypes means human body shape and physique type.
According to W.H. Sheldon, human beings can be classified into three extreme body types ie.

1. Endomorphy: People with endomorph body structure have rounded physique their excessive mass hinders their ability to compete in sports. Suitable games- weight lifting and power lifting.
2.  MESOMORPHY: People with mesomorph body structure have thick bones and muscles with rectangular shaped body. They have larger and broader chest and shoulders and can be top sports person in any sport.
3. ECTOMORPHY:These are slim person because their muscle and limbs are elongated. They have flat chest and have less muscle mass. They have less strength but dominate endurance sports.

PROCEDURES OF ANTHROPOMETRIC MEASUREMENT
(HEIGHT, WEIGHT, ARM AND ARM LENGTH & SKIN FOLD)
Meaning of Anthropometric measurement-
Anthropometric measurements means measurements of height, weight, arm, leg length, waist circumference and skin folds etc.
HEIGHT: Height of an individual must be measured using a stadiometer to the nearest half of a centimeter.
Weight: Correct weighing machine should be used and measurement must be recorded to the nearest 0.1 kg.
Arm length: Measurement should be done from the bony tip of the shoulder to the tip of the little finger.
Upper arm length: To measure the upper length the arm should be bent 90 degree at the elbow with palm facing upwards.
Leg length: It can be measured by using a flexible steel tape from the outside edge of Centre of the foot to the upper edge of the greater trochanter.
Upper leg length: Bend the knee at 90 degree angle & sit up straight. Measure the upper leg length from inguinal crease to the proximal boarder of patella to the nearest of 0.1 centimeter.

SKIN FOLD MEASUREMENTS:
Arms (triceps) skin fold
Sub scapula skin fold
Suprailia skin fold
Abdomen skin fold
Thigh skin fold

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Test, Measurement & Evaluation 1. Define Test, Measurements and Evaluation. 2. Importance of Test, Measurements and Evaluation in Sports. 3. Calculation of BMI, Waist – Hip Ratio, Skin fold measurement (3-site) 4. Somato Types (Endomorphy, Mesomorphy & Ectomorphy) 5. Measurements of health-related fitness

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1. Define Test, Measurement, and Evaluation

• Test: A tool or instrument used to gather data or information to assess skills, fitness, or knowledge in sports.
• Measurement: The process of collecting data in quantitative terms (e.g., height, weight, time, distance).
• Evaluation: The interpretation and judgment of the collected data to make informed decisions or assess performance.

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2. Importance of Test, Measurement, and Evaluation in Sports

• Helps identify strengths and weaknesses of athletes.
• Assists in selecting and training athletes based on their potential.
• Monitors progress and effectiveness of training programs.
• Provides feedback to improve performance.
• Encourages goal setting and motivation.

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3. Calculation of BMI, Waist–Hip Ratio, Skinfold Measurement (3-site)

• BMI (Body Mass Index):
  Formula: $\text{BMI} = \frac{\text{Weight (kg)}}{\text{Height (m)}^2}$
  Classification: Underweight (<18.5), Normal (18.5–24.9), Overweight (25–29.9), Obese (>30).

• Waist-Hip Ratio (WHR):
  Formula: $\text{WHR} = \frac{\text{Waist Circumference}}{\text{Hip Circumference}}$.
  Healthy ranges:

  • Men: <0.90
  • Women: <0.85

• Skinfold Measurement (3-site):
  Measurement of subcutaneous fat using a caliper. Common sites:

  • Men: Chest, Abdomen, Thigh.
  • Women: Triceps, Suprailiac, Thigh.
    Results are used to estimate body fat percentage.

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4. Somatotypes (Endomorphy, Mesomorphy, Ectomorphy)

• Endomorphy: Characterized by a round, soft body with higher fat accumulation.
• Mesomorphy: Characterized by a muscular, strong, and athletic body type.
• Ectomorphy: Characterized by a lean, thin body with minimal fat and muscle mass.

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5. Measurements of Health-Related Fitness

• Cardiorespiratory Endurance: Assessed by tests like 12-minute run or step test.
• Muscular Strength: Measured using hand grip dynamometer or 1-rep max tests.
• Muscular Endurance: Evaluated by exercises like sit-ups or push-ups.
• Flexibility: Measured using a sit-and-reach test.
• Body Composition: Evaluated through BMI, skinfold measurement, or bioelectrical impedance.

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Isotonic and Isometric Exercises

1. Isotonic Exercise

Definition:

Isotonic exercises are those in which muscles change their length while contracting, leading to movement of body parts. These exercises help in improving muscle strength, endurance, and flexibility.

Types of Isotonic Exercises:

1. Concentric Contraction – The muscle shortens while exerting force.
   • Example: Lifting a dumbbell in a bicep curl.
2. Eccentric Contraction – The muscle lengthens while exerting force.
   • Example: Lowering a dumbbell back to the starting position.

Examples of Isotonic Exercises:

• Walking
• Running
• Jumping
• Squats
• Push-ups
• Pull-ups
• Cycling
• Swimming

Benefits of Isotonic Exercises:

✔ Increases muscle strength and endurance
✔ Improves flexibility and mobility
✔ Enhances cardiovascular fitness

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2. Isometric Exercise

Definition:

Isometric exercises are those in which muscles contract without changing their length. These exercises do not involve movement of body parts but still build strength.

Examples of Isometric Exercises:

• Plank
• Wall Sit
• Holding a squat position
• Pressing hands together (Palm Push)
• Holding a weight in a fixed position

Benefits of Isometric Exercises:

✔ Strengthens muscles without putting stress on joints
✔ Helps in maintaining posture and stability
✔ Improves endurance

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Differences Between Isotonic and Isometric Exercises

Feature	Isotonic Exercise	Isometric Exercise
Muscle Movement	Muscles change length	Muscles remain the same length
Body Part Movement	Involves movement	No movement
Example	Running, Squats, Push-ups	Plank, Wall Sit, Palm Push
Benefits	Improves strength, endurance, flexibility	Enhances stability, posture, and endurance

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Conclusion:

Both isotonic and isometric exercises are important for fitness. Isotonic exercises improve overall strength and flexibility, while isometric exercises enhance muscle endurance and stability. A balanced workout routine should include both types for better fitness and health.

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Body Composition

Definition:

Body composition refers to the proportion of different components that make up the human body, including muscle, fat, bone, and water. It is an important factor in determining overall health and fitness.

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Components of Body Composition:

1. Lean Body Mass (LBM) – Includes muscles, bones, water, and other tissues.
2. Body Fat Percentage – The proportion of fat in the body.
   • Essential fat: Needed for body functions (e.g., brain, organs, hormones).
   • Storage fat: Extra fat stored under the skin and around organs.

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How is Body Composition Measured?

There are several methods to measure body composition:

1. Body Mass Index (BMI)

   • Formula: BMI = Weight (kg) / Height (m²)
   • Classification:
     • Underweight: Below 18.5
     • Normal: 18.5 – 24.9
     • Overweight: 25 – 29.9
     • Obese: 30 and above
   • Limitations: Does not differentiate between muscle and fat.

2. Skinfold Measurements

   • Uses a caliper to measure fat thickness at different body parts (e.g., abdomen, thighs, triceps).
   • Common in fitness assessments.

3. Bioelectrical Impedance Analysis (BIA)

   • A device sends a low electrical current through the body.
   • Measures body fat percentage based on water content in muscles and fat.
   • Used in smart scales and fitness devices.

4. Dual-Energy X-ray Absorptiometry (DEXA Scan)

   • Uses X-rays to measure bone density, muscle, and fat distribution.
   • Highly accurate but expensive.

5. Hydrostatic Weighing (Underwater Weighing)

   • Measures body density by comparing weight in air and water.
   • More accurate but not widely available.

6. Air Displacement Plethysmography (Bod Pod)

   • Uses air pressure to estimate body fat percentage.
   • Works like underwater weighing but uses air instead of water.

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Conclusion:

Body composition is a key indicator of health and fitness. It can be measured using different methods, with BMI being the most common but less accurate, while DEXA, BIA, and hydrostatic weighing provide more precise results. Maintaining a healthy body composition helps in preventing lifestyle diseases and improving overall well-being.

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Vital Capacity (VC)

Definition:

Vital Capacity (VC) is the maximum amount of air a person can exhale after taking the deepest possible breath. It is an important measure of lung function and respiratory health.

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Formula for Vital Capacity:

$$\text{VC} = \text{TV} + \text{IRV} + \text{ERV}$$

Where:

• TV (Tidal Volume): The normal amount of air inhaled or exhaled per breath (around 500 mL in adults).
• IRV (Inspiratory Reserve Volume): The extra air that can be inhaled after a normal breath.
• ERV (Expiratory Reserve Volume): The extra air that can be exhaled after a normal breath.

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Normal Values of Vital Capacity:

• Men: Around 4,000–5,000 mL (4–5 liters)
• Women: Around 3,000–4,000 mL (3–4 liters)
• Athletes: Higher vital capacity due to better lung function.

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Factors Affecting Vital Capacity:

1. Age – VC decreases with age.
2. Gender – Males generally have higher VC than females.
3. Body Size – Taller and larger individuals have a higher VC.
4. Fitness Level – Athletes and physically active people have a greater VC.
5. Lung Diseases – Conditions like asthma, bronchitis, or smoking reduce VC.

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How is Vital Capacity Measured?

Vital capacity is measured using a spirometer, a device that records lung volumes during inhalation and exhalation.

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Importance of Vital Capacity:

✔ Helps in diagnosing lung diseases (e.g., asthma, COPD).
✔ Indicates respiratory efficiency in athletes.
✔ Useful in medical evaluations and pulmonary rehabilitation.

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Conclusion:

Vital capacity is an essential lung function parameter that reflects respiratory health. Regular exercise, deep breathing exercises, and avoiding smoking can help improve and maintain a healthy vital capacity.

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