Muscular Fitness

• Standing Long Jump : To measure leg strength and power in jumping forward
• Standing long jump: Stand on the starting line, Place the toes beyond the inner edge of the line. Bend knees, swing both arms backward and jump forward as far as possible and land on both feet.
• Knee - bent sit - up: To measure the endurance of the abdominal muscles.
• Knee Bent Sit-up: From lying position, bend knees and slide heels to not more than 30 cm. from the buttocks. Feet should rest flat on the floor or mat and separated about 20 cm. Place both hands across the chest. Curl up by tightening the abdominal muscles and return to original position curl up again. Resting between sit-ups is not allowed.
• Push - ups / Modified Push - ups: To measure the endurance of the arms and the shoulder girdle
• Push ups: Men: Both hands on the floor, palms facing down with legs sthrengthened and the chest is two inches away from the floor. Push-up trunk to full extension of arms, keeping the body straight from head to feet. The body must not sag.
• Push ups / Modified Push Ups: Women: Bend Knees, both hands on the floor, palms facing down. Push - up trunk to full extension of arms.
• Flexibility: Trunk Flexion / Sit and Reach
• Trunk Flexion / Sit and Reach: To measure the flexion of the hip and back as well as the elasticitiy of the hamstring muscles.