Fitness Gram Tests
Students can train for the Fitness Gram Tests using the below YouTube Videos. Play them off your smartphone or computer.
Healthy Fitness Zones
Use the chart here to find and determine your minimum goal for each test based on your age and gender (boy/girl).
For practicing purposes keep going on the test until you reach this number even if you made 2 mistakes.
For scoring purposes, once you make 2 mistakes stop the test.
Use the following YouTube video to train for the Push-up Test. Remember once you make 2 mistakes your test/practice is over
Mistakes:
Stopping to rest
Maintaining rhythmic pace: following the rhythm of Down, Up, Down, Up...
Body position not straight: High butt ("pyramid butt) or low waist ("saggy bridge")
90 degree elbow: going low enough, but not too low that chest touches floor
FORGOT HOW TO TAKE THE TEST? Use this video to review the proper form for the test.
Use the following YouTube video to train for the Curl-up Test. Remember once you make 2 mistakes your test/practice is over
Remember the following:
Feet on floor
Legs bent
Arms straight, sliding/gliding above the floor
Keep up with the cadence (Up, Down, Up, Down, etc.)
Head must touch ground between each curl up
Do not use your elbows to push up or hands to grab pants, butt, or legs to pull self up
No on can hold your legs
FORGOT HOW TO TAKE THE TEST? Use this video to review the proper form for the test.
Use the following video to assist with taking the shoulder stretch test for both shoulders.
Reminder: As long as one finger from your right hand touches one finger from your left hand you passed that shoulder. Each shoulder is tested individually.
Right Elbow Up = right shoulder test
Left Elbow Up = left shoulder test
FORGOT HOW TO TAKE THE TEST? Use this video to review the proper form for the test.
Use the following YouTube video to train for the Pacer (20m). Remember when you don't make it to the line twice before the beep your test (or practice) is over.
Mark off 20 meters and play from your smart phone.
Use your parents' tape measure to measure 20 meters (about 66 feet) on a field or sidewalk and mark it off with 2 objects (sticks, rocks, little sister's sidewalk chalk, ect.).
HOW TO DO THIS TEST AT HOME: Use this LINK to see how you could take this test around your house on the sidewalk. Use the Cadence Test from above and play it on your phone while you see how many laps you can get in.
Remember: we do the 20 meter test at AG, so use a a tape measure and measure 20 meters or 66 feet between your tape lines.
FORGOT HOW TO TAKE THE TEST? Use this video to review the proper form for the test.
WHY DOES THIS MATTER?
Muscular Strength, Muscular Endurance, & Muscular Flexibility Video: Explore this video to understand these Fitness Components and why they are important. We use the Push-up, Curl-up, & Shoulder Stretch Tests to measure our health in these components
Cardio Respiratory Endurance Video: Explore this video to understand this Fitness Component (also known as aerobic capacity) and why it is important. We use the Pacer Test to measure our health in this component.