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Fitnessgram

Fitness Gram Fitness Test Results

The Prudential Fitness Gram is a health related fitness assessment that was created more than 20 years ago by The Cooper Institute. The importance of the students fitness can be associated with increased academic performance, self-concept, mood, and mental health; the promotion of physical activity and exercise may also improve quality of life. The fitness gram provides physical educators with a tool that would facilitate communicating fitness testing results to students and to parents. The assessment measures three components of health related physical fitness that have been identified as important to overall health and function: aerobic capacity, body composition, muscular strength, muscular endurance, and flexibility. 

Aerobic capacity- Measured using the Progressive Aerobic Cardiovascular Endurance Run (PACER). 

***ways to improve***

  • 40 minutes of walking
  • 20 minutes of jogging
  • Jumping rope
  • Aerobics
  • Biking

Muscular Strength and Endurance- Measured using the push-up, sit-up and optional pull-up test.

***ways to improve***

  • Start by doing as many push-ups and sit-ups as you can for a 60 second period
  • Match that number 3 times a week for one week
  • Each week try to add to your total

Flexibility- Measured using the sit and reach.

***ways to improve***

  • Choose 3-5 stretches that incorporate multiple body parts
  • Perform them in the morning when you get up and at night before you go to bed
  • For injury prevention always make sure to stretch before physical activity.


Body Composition- In order to maintain a healthy body composition students should incorporate a healthy diet as directed by their doctor. Daily physical activity is also crucial in order to burn calories helping to maintain age appropriate body composition.

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