The Fitnessgram test assesses students' health and fitness in 4 areas: aerobic capacity, body composition, muscular endurance/strength, and flexibility. It measures aerobic capacity using the PACER test, body composition using skin fold measurements, strength/endurance using curl-ups, trunk lifts, push-ups, and flexibility using the sit and reach test. The Fitnessgram is used nationwide in physical education classes to evaluate students' fitness levels and set goals for improvement by the end of the year.
2. Health-Related Fitness Components
• Fitnessgram tests 4 different fitness components in order to
assess students’ health and fitness.
1. Aerobic Capacity
2. Body Composition
3. Muscular Endurance/Strength
4. Flexibility
3. Aerobic Capacity
• Aerobic Capacity is measured by the PACER
(Progressive Aerobic Cardiovascular
Endurance Run) Test
1. Set up a running area 20 meters in length.
2. Line the students up on one end of the running area.
3. You can use either a CD or whistle. Every blown whistle is an
indication for the students to run the length of 20 meters.
4. After each 5th blown whistle, the time between whistles shortens.
5. The Healthy zone for people over 17 years of age is 72 Laps.
4. Body Composition
• The body composition test,
tests a persons body fat
percentage
1. Take skin fold caliper and grab skin of
tricep area and pinch, read the caliper
for the measurement.
2. Repeat the process on the calf.
5. Strength/Endurance: Curl Up
• The curl up tests a persons
abdominal strength and
endurance.
1. Begin with the person lying in the
supine position on a mat with tape
under the knees area, straight back,
knees bent and feet flat with hands
resting on each side palms down on
the mat.
2. On the cadence “Up” the student lifts
upper body off mat and slides hands
forward until the hands cover the tape
and the fingertips reach the end of the
tape. Then on the Cadence “Down”
the person relaxes. There is a 3 second
waiting period while the person’s
upper body is in the curl up position.
6. Strength/Endurance: Trunk Lift
• Trunk Lift measures
extensor strength and
endurance.
• The person lies face
down with hands on
quadriceps, the person
raises the head as far as
possible and holds long
enough to be measured
7. Strength/Endurance: Push Up
• The Push Up tests upper
body strength and
endurance.
• Person sets up in push up
position, then the person
lowers themselves until
their elbows are at a 90
degree level. Person
“pushes” themselves back
up into the starting
position.
• This is also done with a
cadence, “down” and then
“Up”
8. Flexibility
• Flexibility is tested by the
sit and reach test.
1. The person sits with one
foot flat, one knee bent
and hand over hand on
the box and over top the
ruler.
2. The person reaches as far
as possible, 4 continuous
times and the last reach is
measured.
9. Fitnessgram
The Fitnessgram test is used as the standardized
test for Physical Education classes across the
country. It is used to assess how physically fit
students are so the teacher and student can
agree on goals to attempt to reach by the end
of the school year.
