FITNESSGRAM TESTS
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LEIRIA – PORTUGAL 2016
 The
philosophy used in the FITNESSGRAM
youth fitness program is that Health is
available for Everyone for a Lifetime and it is
Personal. The acronym spells HELP because
improving youth fitness requires the help of
everyone
(schools,
teachers,
parents,
communities etc.).
The H stands for Health.
Health comes from regular physical activity and the
development of health related fitness (aerobic
capacity, body composition, muscular strength,
muscular endurance and flexibility) and skill related
fitness (agility, speed, coordination, balance, power
and reaction time).
The E stands for Everyone!
Physical activity and fitness are for Everyone
regardless of age, gender or ability.
All children can enjoy the benefits of a
physically active lifestyle.
The L stands for Lifetime!
Physical activity and physical fitness are for
the lifetime.
The long-term
goal is to increase the
likelihood of children becoming active and fit
adults.
The P stands for Personal
Physical activity programs should be designed to
meet personal needs and interests.
The FITNESSGRAM program provides individualized
feedback on fitness and guidelines on how each child
can improve their fitness level
The FITNESSGRAM report prints out an individualized
report that evaluates a child’s personal level of
fitness compared against the established health
standard, the Healthy Fitness Zone. Children can take
these home to parents.
Needs Improvement
Healthy Fitness Zone
OUR SCHOOL TESTS
AEROBIC CAPACITY
PACER
(Progressive
Aerobic
Cardiovascular
Endurance Run) – Set to music, a paced, 20-meter
shuttle run increasing in intensity as time progresses
BODY COMPOSITION
Body Mass Index – Calculated from height and
weight
MUSCULAR STRENGTH AND ENDURANCE
Curl Up – Measuring abdominal strength and
endurance, students lie down with knees bent and
feet unanchored. Set to a specified pace, students
complete as many repetitions as possible to a
maximum of 75
MUSCULAR STRENGTH AND ENDURANCE
Push-Up – Measuring upper body strength and
endurance, students lower body to a 90-degree
elbow angle and push up. Set to a specified pace,
students complete as many repetitions as possible
FLEXIBILITY
Back-Saver Sit and Reach – Testing one leg at a
time, students sit with one knee bent and one leg
straight against a box and reach forward
FLEXIBILITY
Shoulder Stretch – With one arm over the shoulder
and one arm tucked under behind the back,
students try to touch their fingers and then alternate
arms
BUT YOU CAN DO
ANOTHER TYPE OF TESTS
BODY COMPOSITION
Skin Fold Test – Measuring percent body fat
by testing the tricep and calf areas
AEROBIC CAPACITY
Walk Test – Students walk one mile as fast as they
can (for ages 13 or above since the test has only
been validated for this age group)
MUSCULAR STRENGTH AND ENDURANCE
Modified Pull-Up (proper equipment required) – With hands
on a low bar, legs straight and feet touching the ground,
students pull up as many repetitions as possible
Flexed Arm Hang – Students hang their chin above a bar as
long as possible
THANK YOU