1. Why is fitness testing important to me?
The FITNESSGRAM physical fitness assessment is based not on athletic ability, but on good health. No matter what your career path, you will live a happier, more productive life if you are healthy, and physical fitness is vital to overall health. FITNESSGRAM provides information about your current physical condition and how it can be improved.
2. Can I “fail” the FITNESSGRAM test?
No. FITNESSGRAM is a tool to help you determine your fitness needs and guides you in planning a personalized physical activity program. The test will not affect your grade in any way.
3. Will my results be compared to other students?
No. FITNESSGRAM uses Healthy Fitness Zones (HFZ) to determine your overall physical fitness. HFZs are not based on class averages or any other peer comparisons. The standards are set specifically for boys and girls of different ages using the best available research. If your score falls within the HFZ, it means you have achieved the recommended level of fitness for your age. If your score falls below the HFZ, you should engage in activities that will help you improve.
4. What are the FITNESSGRAM Test items?
There are four test items:
- PACER (measures aerobic capacity)
- Push-ups (measures upper body muscular strength/endurance)
- Curl-ups (measures abdominal muscular strength/endurance)
- Back Saver Sit and Reach (measures flexibility)
5. What are ways to improve my scores?
- Actively play or move at least 30 minutes at least five days during the week. Walk, jog or participate in any physical activity you enjoy.
- Do strength training activities such as sit-ups, push-ups, modified push-ups or climbing activities 2-3 days each week. Begin doing as many repetitions as possible and try to increase repetitions gradually.
- Eat a healthy diet by including more fruits and vegetables and reducing fats and sugars.
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