FITNESSGRAM® Overview
The FITNESSGRAM ® is a state mandated test that is administered to 5th, 7th, and 9th grade students. Students will be tested on flexibility, aerobic endurance, muscular strength and endurance, and body composition. The FITNESSGRAM® is a good tool to use to see what areas students are strong in and what areas need more attention.
There are several benefits of exercising; it gives you more energy, it helps one cope with stress, it improves one’s self image, it helps one control their appetite, it counters anxiety and depression, it improves the ability to fall asleep (and sleep well), it helps one lose weight, and it provides an easy way to share an activity with friends.
The Fitnessgram has 6 stations:
- One Mile Run/Walk
- Body Mass Index Test
- Curl-up Test
- Push-up Test
- Trunk Lift Test
- Sit-and-reach Test.
The “Preparation Guide” details which areas are to be tested and how to prepare for the actual test; a six week training window is recommended. Students who show outstanding achievement will receive a certificate in recognition of their performance. The entire test should last under one hour and parents are welcome to stay and cheer on their children.
Preparation Guide
- The Benefits of Exercise
- Components of Physical Fitness
- Conditioning Program
- Fitness Exercises
- Target Heart Rate
Exercises Tested on Fitnessgram
Here is a brief description of the six exercises that will be tested on the Fitnessgram:
- Push-ups are done on hands and toes, no knees (even for girls).
- Curl ups are sit-ups but end before the hips come off the ground and the feet remain on the ground.
- The trunk lift is performed by having the student lie prone (thats face down) and arms to the side. Then he or she is to lift their head as high as possible like a seal, I will measure from the ground to the students chin. The student should have a height between 9 and 12 inches.
- The sit and reach is performed by sitting on the ground with both legs fully extended, no bending of the knees at all. Then the student leans forward as far as possible. The measurement start is dependent on the students height so I cant be specific, but if the student can at least touch his/her toes they are in the average area.
- Body fat is calculated by using a specific formula that requires the student’s height and weight; no calipers.
- The mile is a walk/run.