We get a lot of questions from both parents and students about how they can improve on the CA FITNESSGRAM. First, it is important that you understand what the test results mean. The Healthy Fitness Zone (HFZ) reflects what experts believe, is a reasonable level of fitness that can be attained by students who are moderately to vigorously active on a regular basis. While it is not uncommon for students to score in the Healthy Fitness Zone for some tests, and below the Healthy Fitness Zone on others, students should be encouraged to score in the Healthy Fitness Zone on as many tests as possible.
The category below the Healthy Fitness zone on the Fitnessgram test is referred to as "needs improvement." Performing below the Healthy Fitness Zone does not necessarily mean that your student is out of shape or has poor fitness, rather it is meant to help students and parents identify areas that may need additional attention.
Below we have provided a brief list exercises that may help student's improve their performance on the FITNESSGRAM. While many of these exercises are similar to ones we do in class, please consult with your health care provider regarding any safety concerns you may prior to starting any type of fitness program.
Test
Timed Mile Run
Curl Up
Push Up
Body Mass Index
(Height and Weight)
Trunk Lift
Sit and Reach
Area of Fitness
Cardiovascular Fitness
Abdominal Strength and Endurance
Upper Body Strength and Endurance
Body Composition
Trunk extensor Flexibility
Hamstring flexibility
Suggestions
We recommend any cardiovascular exercise that gets your heart rate into your target heart rate zone. Suggested exercises might include:
Jumping rope
Climbing stairs
Jogging
Elliptical Machine
The key to improving cardiovascular fitness is to train for at least 30 minutes at a moderate to vigorous level on all or most days of the week. To help you know whether or not you are training at the correct intensity, use your heart rate to adjust your activity level accordingly.
To help you understand the difference between low, moderate, and high intensity exercise, check out this video:
To help you calculate your individual target heart rate (the desired heart rate you should achieve during exercise to gain the maximum benefit), check out this video:
Here are some exercises that may help you to improve abdominal strength:
Another suggestion would be to practice the actual curl up test. Check out the video for how to do the test by visiting "The Test" link on the left side of the page.
Here are some exercises that may help you to improve upper body strength:
Another suggestion would be to practice the actual push up test. Check out the video for how to do the test by visiting "The Test" link on the left side of the page.
NOTE: Please keep in mind that Body Mass Index does NOT take into account age, gender, or muscle mass. If you are concerned about your BMI score, we encourage you to speak with your health care professional who can provide a more detailed assessment of your body composition.
As always, we encourage students to perform moderate to vigorous exercise a minimum of 30-60 minutes on all or most days of the week and to eat a balanced diet. Please visit ChooseMyPlate.gov for more information on healthy eating and exercise.
Here are some exercises that may help you improve your trunk extensor flexibility:
Another suggestion would be to practice the actual push up test. Check out the video for how to do the test by visiting "The Test" link on the left side of the page.
Here are some exercises that may help you improve your low back and hamstring flexibility: