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FITNESS GRAM STUDY GUIDE

The fitness gram test consists of 5 tests given twice during the school year. The tests are recorded and can be viewed on line at www.nflplay60fitnessgram.com or the Washington Township District Website.

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1. Pacer Test- Progress Aerobic Cardiovascular Endurance Run The objective of the pacer test is to run as long as possible with continuous movement back and forth across a 20 meter space at a specific pace that gets faster each minute. This is done with the sound of a CD playing. What test measures- cardio- respiratory endurance How to improve- running, jogging, cycling, aerobics &swimming

2. Curl-Ups Test- is done with knees bent and feet unanchored (flat on floor). Hands by side of body. The objective of the curl ups is to complete as many curl-ups as possible up to a maximum of 75 at a specific pace. This is done with the sound of a CD playing. What test measures- abdominal strength and endurance How to Improve- sit-ups, curl-ups, leg lifts & crunches

3. Trunk Lift Test- lying face down on floor, toes pointed and hands under your thighs. The movement should be performed in a slow and controlled manner. The maximum score on this test is 12 inches. The objective of the trunk lift is to lift the upper body off the floor using the muscles of the back and hold the position to allow for the measurement. What test measures- trunk extensor strength and flexibility How to Improve- static stretching (no bouncing) exercises

4. 1 Leg Sit and Reach (Back Saver) Test- The back saver sit and reach is tested 1 leg at a time and it measures the flexibility of the hamstring muscles. The objective of the 1 leg sit and reach is to be able to reach the specific distance on the right and left sides of the body. Recommended distance is up to a maximum of 12 inches for this age group. What test measures- flexibility How to Improve- stretching

5. 90 Degree Push-Ups Test- the 90* push-ups to an elbow angle of 90* is the recommended test for upper body strength and endurance. The objective is to complete as many push-ups as possible to a rhythmic pace. This is done with the sound of a CD playing What test measures- upper body strength and endurance How to improve- push-ups, weight lifting