Fitnessgram Assessment Study Guide
History of Fitnessgram
Fitnessgram was created in 1982 by The Cooper Institute to provide an easy way
for physical education teachers to report to parents on children's fitness levels.
Then and now, students are assessed in these areas of health-related fitness:
cardiovascular fitness, muscle strength, muscular endurance, flexibility, and body
composition. Scores are evaluated against objective criterion-based standards,
called Healthy Fitness Zone® standards, that indicate the level of fitness
necessary for health.
The FITNESSGRAM physical fitness assessment is based not on athletic ability,
but on good health. No matter what we choose to do when we grow up, we will
live happier, more productive lives if we are healthy-- and physical fitness is vital
to overall health. The FITNESSGRAM test includes a number of different
assessments because fitness has multiple components. Some of us may have
good muscular fitness but need improvement on aerobic fitness. By having a
complete report, we will know more about our overall level of physical condition
and how we can improve it.
5 Health Related components of Fitness:
Factors that are related to how well the systems of your body work
1.
Cardiovascular Fitness: The ability of the circulatory system (heart and
blood vessels) to supply oxygen to working muscles during exercise.
2.
Body Composition: The relative percentage of body fat compared to lean
body mass (muscle, bone, water, organs)
3.
Flexibility: The range of movement possible at various joints.
4.
Muscular Strength: The amount of force that can be produced by a single
contraction of a muscle
5.
Muscular Endurance: The ability of a muscle group to continue muscle
movement over a length of time.
The FITNESSGRAM® uses criterion-referenced standards to evaluate the
student's fitness performance. These standards represent a level of fitness that
offers a degree of protection against diseases resulting from physical inactivity.
Performance on each of the fitness-area tests is classified into two general
areas:
*Healthy Fitness Zone
*Needs Improvement (i.e., not in the Healthy Fitness Zone)
The desired performance standard for each fitness-area test is the Healthy
Fitness Zone (HFZ). Test results within the Healthy Fitness Zone reflect
reasonable levels of physical fitness that can be attained by most students. All
students should strive to achieve a score within the Healthy Fitness Zone for
each fitness-area test. It is possible that some students score above the Healthy
Fitness Zone.
The FITNESSGRAM assessment includes items in following areas:
Aerobic Capacity
 The PACER
 One Mile Run/Walk
 The Walk Test
Body Composition
 Percent Body Fat
 Body Mass Index
Muscle Strength& Endurance
Curl-up
Push-up
Flexibility
Trunk Lift
Back Saver Sit-and-Reach
Shoulder Stretch
AEROBIC CAPACITY
Aerobic Capacity is the most important area of any fitness program. Research
indicates that acceptable levels of aerobic capacity are associated with a
reduced risk of high blood pressure, coronary heart disease, obesity, diabetes
some forms of cancer and other health problems in adults.
The Pacer: (Progressive Aerobic Endurance Run )
Objective is to run as long as possible back and forth across 20 meter space at a
specified pace that gets faster each minute.
The Mile Run/Walk
Objective is to run one mile as fast as possible..
MUSCULAR STRENGTH AND MUSCULAR ENDURANCE
Abdominal
Strength and endurance of the abdominal muscles are important in promoting
good posture and correct pelvic alignment.
Curl Up Test
Objective is to complete as many curl-ups as possible up to a maximum of 75 at
a specified pace.
Upper Body Strength and Endurance
Strength and endurance of the muscle in the upper body are important in
activities of daily living, maintaining functional health and promoting good
posture. It is important that children and youth learn the importance of upper
body strength and endurance as well as methods to use in developing and
maintaining this area of fitness.
90 Degree Push-up Test
Objective is to complete as many 90 degree push-ups as possible at a rhythmic
pace.
FLEXIBILITY
Maintaining adequate joint flexibility is important to functional health. However,
for younger people decreased flexibility is generally not a problem. The sit and
reach test measures flexibility in the hamstrings, the bodies largest and most
commonly injured muscle. The trunk extension is included because of its
relationship to low back health, especially proper vertebral alignment.
Musculoskeletal fitness of the abdominal muscles, hamstrings and back
extensors works In concert to maintain low back health.
Sit and Reach
Objective is to reach within the healthy fitness zone range using both the right
and left leg.
Trunk Extension
Objective is while lying on the stomach, to lift the back up off the mat in a smooth
controlled manner far enough to be within the healthy fitness zone range.
BODY COMPOSITION
Body Composition is a technical term used to describe the percentages of fat,
bone and muscle in human bodies. Because muscular tissue takes up less space
in out body than fat tissue, our body composition, as well as our weright,
determines leanness.
Body Mass Index:
Body Mass Index (BMI) is calculated from a measurement of the height and
weight.