Fitness Gram Components
1. Aerobic Capacity (The PACER Test)--Progressive Aerobic Cardiovascular Endurance Run
- The PACER i a multistage fitness test that is progressive in intensity--it is easy at the beginning and gets harder at then end.
- The goal is to run as long as possible with continuous movement back and forth across a 15-meter space at a specified pace that gets faster each minute
2.Abdominal Strength and Endurance (Curl-Up)
- Knees are flexed and feet unanchored
- Safer and more effective than a full sit-up where the feet are held since it does not involve the assistance of the hip flexor muscles and minimizes compression of the spine
- Objective is to complete as many curl-ups as possible up to a maximum of 75 at a specified pace.
3. Trunk Extensor Strength and Flexibility (Trunk Lift)
- Stresses lower back health, especially proper vertebral alignment.
- Students will learn that trunk extensor strength and flexibility is an important aspect of maintaining a health back
- Movement should be performed in a slow and controlled manner--Objective is to lift the upper body off the floor using the muscles of the back and hold the position to allow for the measurement.
4. Upper Body Strength and Endurance (90 degree push-ups)
- Objective is to complete as many push-ups as possible at a rhythmic pace.
- Elbows are at an angle of 90 degrees
5. Flexibility (Back-Saver Sit and Reach)
- Maintaining adequate joint flexibility is important to functional health
- Each leg is tested one at a time which can determine any asymmetry in hamstring flexibility