Name: ________________________________ Date: _________ Teacher: ___________ Per: ______
Fitness Profile Project
GRADING
(5 pts. off for each day late)
____/
Sect #1 ____/
Sect #2 ____/
Sect #3 ____/
Sect #4 ____/
Neatly done
Total
____/
2012-2013
1
Section #1- BMI
Beginning of Semester:
Height:_______
Weight:________
BMI:_________
End of Semester:
Height:_______
Weight:________
BMI:_________
Section #2- Recording Scores
Record your fitness scores in the appropriate box
Fitness Test
Scores
Test 1
VO2 Max Bike
Cardiovascular
1 min. Sit-ups
Muscular Endurance
Sit and Reach
Flexibility
Bench Press
Muscular Strength
Wt =_____ Reps=______
Strength to wt ratio=
Wt =_____ Reps=______
Strength to wt ratio=
Wt =_____ Reps=______
Strength to wt ratio=
Test 2
Test 3
Section #3
Graph Score
Put an ‘X’ in the box that corresponds with your fitness score grade
BIKE
Fitness
Test
100%
95%
92%
88%
85%
82%
78%
75%
72%
68%
65%
62%
58%
55%
52%
Test
1
Test
2
SIT
UPS
Test
3
Test
1
SIT
Test
2
Test
3
Test
1
AND
REACH
Test
2
Test
3
BENCH
Test
1
Test
2
Test
3
A+
A
AB+
B
BC+
C
CD+
D
DF+
F
FSection #4
Goals
What scores do you want to get on your NEXT test?
VO2 Max Bike
Test 2
Test 3
1 min. Sit-ups
Sit and Reach
Bench Press
Wt =_____ Reps=______
Wt =_____ Reps=______
2
VHHS
HEALTH RELATED STANDARDS
Bike
(VO2 Max)
Boys
Grade
Group I 56 & Above
55.9 - 53.6
53.5 – 51.0
50.9 – 49.0
48.9 – 47.1
SIT & REACH
Girls
Boys
Grade
Group I
43.5 & Above
43 – 40.5
40 – 38.5
38 – 36.5
36 – 33.5
100%
95%
92%
88%
85%
A+
A
AB+
B
47 & Above
46.5 – 44
43.5 – 41.5
41 – 39.5
39 – 36.5
B- 36.1 – 35.0
C+ 34.9 – 33.6
C 33.5 – 32.2
Group II
33 – 31.5
31 – 29.5
29 – 26.5
82%
78%
75%
BC+
C
36 - 34.5
34 – 32.5
32 – 29.5
72%
68%
65%
C- 32.1 – 31.0
D+ 30.9 – 29.0
D 28.9 – 27.0
Group III 26 – 24.5
24 – 22.5
22 – 19.5
72%
68%
65%
CD+
D
29 – 27.5
27 – 25.5
25 – 23.5
62%
58%
55%
52%
DF+
F
F-
Group IV 19 – 17.5
17 – 15.5
15 - 14
13.5 & Below
62%
58%
55%
52%
DF+
F
F-
23 – 20.5
20 – 19
18.5 – 17.5
17 & Below
100%
95%
92%
88%
85%
A+
A
AB+
B
Group II 47.0 – 45.2
45.1 – 42.9
42.8 – 40.6
82%
78%
75%
Group III 40.5 – 38.4
38.3 – 37.2
37.1 – 36.0
Group IV 35.9 – 34.8
34.7 – 34.3
34.2 – 33.9
33.8 & Below
42.0 & Above
41.9 – 40.6
40.5 – 39.0
38.9 – 37.6
37.5 – 36.2
26.9 – 25.0
24.9 – 24.6
24.5 – 24.4
24.3 & Below
SIT-UPS
Boys
Girls
BENCH PRESS
Grade
Girls
Boys
Grade
Girls
Group I 1.23 & ABOVE
1.22 – 1.19
1.18 - .1.16
1.15 – 1.13
1.12 – 1.10
100%
95%
92%
88%
85%
A+
A
AB+
B
.75 & ABOVE
.74 - .72
.71 - .69
.68 - .66
.65 - .63
B- 41 – 39
C+ 38 – 37
C 36 – 34
Group II 1.09 – 1.07
1.06 – 1.00
.99 - .93
82%
78%
75%
BC+
C
.62 - .60
.59 - .58
.57 - .55
72%
68%
65%
C- 33 – 32
D+ 31 – 30
D 29 - 28
Group III .92 - .87
.86 - .84
.83 - .81
72%
68%
65%
CD+
D
.54 - .53
.52 - .50
.49
62%
58%
55%
52%
DF+
F
F-
Group IV .80 - .78
.77 - .75
.74 - .70
.69 & BELOW
62%
58%
55%
52%
DF+
F
F-
.48
.47
.46
.45 & Below
Group I 60 & Above
59 - 55
54 - 50
49 – 48
47 – 46
100%
95%
92%
88%
85%
A+
A
AB+
B
Group II 45 - 44
43 – 42
41 – 39
82%
78%
75%
Group III 38 – 37
36 – 35
34 – 33
Group IV 32 – 31
30 – 28
27 - 26
25 & Below
55 & Above
54 – 50
49 - 45
44– 43
42 – 43
27 – 26
25 – 23
22 - 21
20 & Below
3
Calculate Your Fitness Score
Grading Scale
50% Bike
20% 1 min sit ups
20% Sit and Reach
10% Bench press
Test #1
1. Calculate the following by entering the PERCENT for each test. Then multiply using the
number provided next to each test. Finally add all the scores to get the composite fitness
testing grade:
EXAMPLE:
Bike
Sit –Ups
Sit & Reach
Bench Press
82 x .5 =
73 x .2 =
97 x .20 =
80 x .10 =
YOUR SCORE:
41.0
14.6
19.4
8.0
Composite Fitness Grade Total= 82%
Bike
Sit –Ups
Sit & Reach
Bench Press
____ x .5 =
____ x .2 =
____ x .20 =
____ x .10 =
_______
_______
_______
_______
Composite Fitness Grade Total= _______%
Test #2
EXAMPLE:
Bike
Sit –Ups
Sit & Reach
Bench Press
82 x .5 =
73 x .2 =
97 x .20 =
80 x .10 =
YOUR SCORE:
41.0
14.6
19.4
8.0
Composite Fitness Grade Total= 84%
Bike
Sit –Ups
Sit & Reach
Bench Press
____ x .5 =
____ x .2 =
____ x .20 =
____ x .10 =
_______
_______
_______
_______
Composite Fitness Grade Total= _______%
Test #3
EXAMPLE:
Bike
Sit –Ups
Sit & Reach
Bench Press
82 x .5 =
73 x .2 =
97 x .20 =
80 x .10 =
YOUR SCORE:
41.0
14.6
19.4
8.0
Composite Fitness Grade Total= 84%
Bike
Sit –Ups
Sit & Reach
Bench Press
____ x .5 =
____ x .2 =
____ x .20 =
____ x .10 =
_______
_______
_______
_______
Composite Fitness Grade Total= _______%
4
Assignment #1:
Please identify and write the following aspects of a workout you would like to do this week: 1. How many
days a week (frequency) will you participate in each activity 2. How hard (intensity) will you work out
with each activity. (If you want to weight train, please write out 1 or 2 of the machines or weights you will lift
including repetitions) 3. How much (time) will you do each activity 4. (Types) of activities you will
participated in throughout the week.
Example:
I biked 4 times a week about 1 hr. each time and I usually averaged 14 mph. I kayaked 3 times a week for
1.5 hrs each time with two of my days being leisure kayaking and one day being hard kayaking. I weight
trained 2 days a week and did 3 sets of 10 repetitions on the following machines: Leg extensions (60 lbs),
Leg Flexion (50 lbs), 100 Sit-ups (10 lb. wt. on chest). I did a variety of stretches for 15 minutes each day
and held them for at least 15 seconds to mild discomfort.
Please write CLEARLY and include all 4-F.I.T.T. principles in each category!!!
F= Frequency I=Intensity T=Time T=Type
Cardiovascular:_________________________________________________________________________
_____________________________________________________________________________________
Strength:______________________________________________________________________________
_____________________________________________________________________________________
Flexibility:_____________________________________________________________________________
_____________________________________________________________________________________
Muscular Endurance:____________________________________________________________________
_____________________________________________________________________________________
Go on to Assignment #2 on next page, come back
and fill in your information on this page!
5
Assignment #2: Go back up into Assignment #1 that you just completed and identify the
following items in your workout using boxes and abbriviations: Frequency, Intensity, Time and
Type. Use the following notations:
F=Frequency, I= Intensity, T= Time and Ty=Type.
Ty
F
T
Ty
I
F
Example: I biked 4 times a week about 1 hr. each time and I usually averaged 14 mph. I kayaked 3 times a
T
I
I
week for 1.5 hrs each time with two of my days being leisure kayaking and one day being hard kayaking with
I
Ty
F
T
T
my heart rate over 150 beats per minute. I weight trained 2 days a week and did 3 sets of 10 repetitions on the
T
I
I
T
I
following machines: Leg extensions (60 lbs), Leg Flexion (50 lbs), about 100 Sit-ups (10 lb. wt. on chest)
I
Ty
T
T
T
until fatigue. I did a variety of stretches for 15 minutes each day and held them for at least 15 seconds to
I
mild discomfort.
6