1. FitnessWatch A Fitness Assessment and Management System For school children and youth Developed By Prof.J.P.Verma Lakshmibai National University of Physical Education Gwalior Validated By Lakshmibai National University of Physical Education Gwalior Under the grants of Govt. of India

2. What FitnessWatch Does?  To assess the present status of health related fitness of an individual  To encourage them to be in the healthy fitness zone on all the parameters  To provide the customize fitness schedule to the individual Salient Features  To provide the comparative analysis of fitness status at two different time schedule

3. Benefits of Implementing FitnessWatch in your School Increased Fitness culture in your school Motivation for the children to improve their fitness status Early detection of problem areas of the children Early detection of problem areas of the children Improved Health status of the children Improved productivity of the children

4. For Whom? ► Primary Schools ► Secondary Schools ► Boarding Schools School children and youth in the age categories 7-20 years FitnessWatch may be implemented in ► Youth Clubs

5. FitnessWatch Assess your health related parameters Important for Getting maximum productivity from your body Everyday without getting tired

6. What is Health Related Fitness? Fitness parameters that measure the general fitness of a normal individual Cardio-respiratory Endurance Muscular Strength Muscular Endurance Flexibility Fat Percentage Components

8. How FitnessWatch Helps You? ► Assess your present fitness level and computes your fitness score ► Identifies your problem areas ►Tells you whether you are in healthy fitness Zone or not on different parameters ►Generates statements about the possible impacts of your fitness status ►Provides customized prescription of fitness schedule

9. Ht.(Cms.) Wt.(Lbs) Month/Year 141.0 99.0 July 2003 Class 9 th (A) Test Parameters Car. Res. Endurance Time in Min. Sec. 30 Sec. Pulse One Mile Run/Walk 14 4 59 Three Minute Step-up - - - Muscular Strength Weight ( in Kg.) Grip Strength (L)11.0 Grip Strength (R)11.0 Arm Press24.0 Arm Strength25.0 Back lift40.0 Leg lift 52.0 Flexibility Reach (in inches) Sit & Reach Test 10.0 Fat % (Skin fold) in mm. Thigh 15.0 Suprailium 07.0 Triceps 14.0 Performance Sheet Fitness Report Muscular Endurance in Numbers Sit-Ups 20 Push-Ups 36 Modified Push-Ups - Male Age-Group 13-14 Sex F To Parent or Guardian : FitnessWatch is a valuable fitness assessment and monitoring mechanism for children and youth. The system generates the tailor-made computerized sheets pertaining to fitness status, problem areas and fitness prescription based on present status of an individual. You could be instrumental in developing good exercise habit in your ward by encouraging them for regular participation in physical activities and joining them in their workout sessions. Anuradha SKV School Gwalior Copyright@ FitnessWatch

10. Test Parameters Flexibility 55.4 36.7 Performance 30 10.0 14.8 69.2 18 49.6 61.4 29.3 Marks (100)Grading Good Poor Average Good Excessive Lean Total Fitness Score (100) Average 45.2 Main Score Sheet Fitness Report Total Muscular Endurance Total Muscular Strength Car. Res.Endurance ( VO 2max ) (Overall efficiency of the delivery of oxygen to the tissues) Total Fat% Ml/Lb/Min Kg. No. Inches % Copyright@ FitnessWatch Month/Year July 2003 Class IX (A) Age-Group 13-14 Sex F Anuradha SKV School Gwalior Remark: Total fitness score is an indication of overall fitness status of an individual. It is not merely an average of the scores on all the fitness parameters but has been worked out by using a statistical model giving different weights. It’s a motivation for you to maintain and enhance your fitness level. You must try to get “Good” and above grade on all the fitness parameters and Healthy” grade on fat% so as to maintain healthy body for maximum output.

11. Graphical Sheet Mo. – Yr July 2003 Healthy Fitness Zone Needs Improvement Zone Excellent Zone Towards ObeseTowards Lean Total Fitness Zone Fitness Report Healthy Fitness Zone Needs Improvement Zone Excellent Zone Test Parameters Flexibility 55.4 36.7 Performance 30 10.0 14.8 Total Muscular Endurance Total Muscular Strength Total Fat% ml/kg/min Kg. No. Inches % Car. Res.Endurance ( VO 2max ) (Overall efficiency of the delivery of oxygen to the tissues) Copyright@ FitnessWatch Anuradha SKV School Gwalior Remark: You should try to maintain yourself in at least healthy fitness zone on all the parameters for overall fitness. It will encourage you to become more active in your day-to-day activities and will lead to a healthy lifestyle.

12. Statement on Present Profile Fitness Report Dear Anuradha your fitness status is as follows. In the following paragraphs customized counseling on your fitness status has been given as follows: Needs Improvement ZoneMuscular Strength, Muscular Endurance, Fat(Towards Lean) Healthy Fitness ZoneCardio Respiratory Endurance, Flexibility Excellent Zone- Fat % You are in under fat zone. If you remain in this zone for a long period of time it will threaten to your health and well-being. You may experience fatigue ness more easily in doing your day-to-day work. If you are suffering from eating disorder try to include bananas, mango, milk and sweets in your diet. Due to under fat you may feel the problem of self-image if you do not have the confidence and positive approach towards life. Flexibility Your flexibility is in the healthy fitness zone and constantly being in this zone will make your joints healthy and will prevent yourself from injuries. You shall prevent abnormal pressure on sensitive spinal nerves, which makes your body free from any physical disorders. If you remain in this zone you shall ensure good flexibility which intern might improve your performance in sports and other activities. This will also facilitate strength development and good posture Cardio Respiratory Endurance Your flexibility is in the healthy fitness zone and constantly being in this zone will make your joints healthy and will prevent yourself from injuries. You shall prevent abnormal pressure on sensitive spinal nerves, which makes your body free from any physical disorders. If you remain in this zone you shall ensure good flexibility which intern might improve your performance in sports and other activities. This will also facilitate strength development and good posture Muscular Strength As per your fitness status your muscular strength requires improvement. If you do not improve this parameter you are likely to exhaust by the end of the day. You get tired easily in doing any kind of muscular activities like lifting and carrying the bags, basket or groceries. During the time of emergency you cannot use your body strength optimally. Due to this, your approach towards life may also become negative and you feel more depressed. It will be difficult for you to be more effective in activities like hiking, skiing or tennis. Muscular Endurance Your muscular endurance is in the need improvement zone. If you remain in this zone for a longer period of time you cannot even accomplish the small tasks without getting tired which are required in day-to-day life. You can not improve the sport performance and will get tired easily in doing works where it involves repetitive use of muscles like playing, washing clothes, writing and doing homework. Copyright@ FitnessWatch Remark: This report highlights the cause and effect due to your different status on fitness parameters. The report is based on your fitness status. By reading this you can realize how important it is to improve your fitness level on different fitness parameters.

13. Your Recommended Fitness Schedule Test Date July 2003 Fitness Prescription Fitness Report ActivityRemarkSchedule 15 Minutes walking with 10 minutes Mon.,Tu.,Th.,Fri. Details on P 81 in manual Jogging in between Pranayama with both nostrils – 2 minute Mon.,Tu.,Th.,Fri.,Sat.Details on P 16 in manual Choose any activity for ½ hour from any Out Mon.,Tu.,Th.,Fri.,Sat. door game/Cycling/Aerobic dancing/Stair climbing/ Stationary running/ Skipping Stren 4 – Two sets Details on P 85 in manual Ex.No. 1,2 3 Mon., Thu. Ex.No. 6,7,8 Tue., Fri. Flex 2 – Three sets with 5 sec holding Details on P 88 in manual each position Ex. No. 1,2,3,4 Mon.,Th. Ex.No. 6,7,8,9 Tu., Fri. Coordinator Fitness Management Programme Copyright@ FitnessWatch Anuradha SKV School Gwalior Remark: This fitness prescription generated for you, is based on your present fitness status on different parameters. If you are comfortable with the prescribed intensity of exercise, you may increase its intensity gradually as per the guidelines mentioned in the manual provided to you. If you have some cardio-respiratory problems, any kind of heart disease or any other ailments or pain kindly consult your physician before following this prescription. 1. 2. 3. 4. 5.

14. Test Dates Present Date Last Date Mo. – Yr Aug. 2004 July 2003 Grading Excellent Good Good Poor Good Average Very Good Good Lean Excessive Lean Total Fitness Score (100) Comparative Evaluation Present Last Good Average 68.5 45.2 Present Last Main Score Sheet Fitness Report Test Parameters Flexibility 68.5 66.0 Performance 41.0 11.0 18.3 86.3 63.2 59.4 73.3 55.4 Marks (100) Total Muscular Endurance Total Muscular Strength Car. Res.Endurance ( VO 2max ) (Overall efficiency of the delivery of oxygen to the tissues) Total Fat% Ml/Lb/Min Kg. No. Inches % Present Last Remark: The present and previous fitness status on all the parameters have been shown in terms of marks as well as in grading. This reveals how much you have improved in your fitness status after following the fitness schedule. Copyright@ FitnessWatch Anuradha SKV School Gwalior Class X (A) Age-Group 15-16 Sex F

15. Month/Year Aug. 2004 Main Score Sheet Fitness Report SKV School Gwalior Age Group All Sex Female Percentage of Students failing in each categories on different parameters as their fitness performance Performance Category ParameterExcellentVery GoodGoodAverageSatisfactoryPoorVery Poor CR endurance40251510514 Muscular Endurance3515308480 Muscular Strength42182211700 Flexibility6510116530 Excessive LeanLeanHealthyModerately ObeseObese Fat613352224 Average Fitness Index of Girls : 62.5 Copyright@ FitnessWatch School Fitness Index: 68.2 To School Principal or Authority: A consolidated fitness report of the children of the school in different age groups and sex has been shown in this report. Total fitness score for the children in different age group is an indication for the school authority on the overall fitness status of the children in their school. It will encourage the authority to ensure the fitness programme in their school for the children so as to facilitate an overall development of their students. School administration could use this consolidated sheet in their school document to let the people know about the fitness status of school children due to their fitness programme.