1. Components Of Fitness and Fitnessgram Tests
FIT FOR LIFE
Components
Of Fitness and Fitnessgram Tests

2. Five Components of Fitness
Muscular Strength- ability to lift heavy objects
Muscular Endurance- ability to lift objects over and over (multiple repetitions)
Cardio respiratory Endurance- ability of your heart and lungs to work over a long period of time
Flexibility- ability to bend and twist your joints easily
Body Composition- ratio of muscle, bone and water to fat

3. Fitnessgram Tests Pacer: CRE
Component it measures
Activities I Could Do
Pacer: CRE
Long distance; swimming, running , biking, xc skiing, soccer, basketball, rollerblading, ice skating,
Stair climbers, elliptical, treadmills, rowing machines
Sustained hard breathing for min

4. Tests……..
Curl ups:
Muscular Strength
Muscular Endurance
Curlups, planks, leg lifts, any equipment that causes instability, etc…

5. Pushup: Muscular Strength Muscular Endurance Tests….
Pushups, wall pushups, pushups on a ball, bench press, medicine ball pushes, flyes

6. Tests…
Trunk lift:
Flexibility
Static stretching, dynamic warmup. Any sport or activity that you need to be or become flexible to do such as: yoga, pilates, rock climbing, martial arts, dance, gymnastics

7. Tests….
Sit and Reach:
Flexibility
Static stretching, dynamic warmup. Any sport or activity that you need to be or become flexible to do such as: yoga, pilates, rock climbing, martial arts, dance, gymnastics

8. Tests…
Body Fat %:
Body Composition
Diet
Strength Train
CRE Training

9. 30 to 60 minutes (The higher the intensity the less time needed)
AMOUNT OF MODERATE TO VIGOROUS ACTIVITY NEEDED PER DAY TO BE CONSIDERED HEALTHY
30 to 60 minutes (The higher the intensity the less time needed)
10,000 steps on a pedometer

10. Fitnessgram Standards
BOYS
AGE
PACER
PUSHUP
CURLUP
TRUNK LIFT
SIT&REACH
BODY FAT %
BMI 14 41 24 9 8
7-25 15 51 16 61 18 17 72
GIRLS 23 7 10
13-32 32 12

11. Hello To Fitness