document this is the healthy fitness zones based on age








People come in all shapes and sizes, but everyone can benefit from regular physical activity and a healthy level of physical fitness. The FITNESSGRAM fitness test battery evaluates five different parts of health-related fitness, including aerobic capacity, muscular strength, muscular endurance, flexibility, and body composition. Parents play an important role in shaping children’s physical activity and dietary habits. The report which is generated from the data we collect will help you evaluate your child’s current level of health-related fitness and help you identify ways to promote healthy lifestyles in your family.

FitnessGram was developed more than 20 years ago by The Cooper Institute to enable physical educators to facilitate communicating fitness testing results to students and to parents.

FitnessGram helps achieve goals by applying easy-to-use technology to conduct fair and accurate fitness assessments and easily record the results, set individualized goals for students, give students responsibility for managing and recording their own activities, create detailed reports of progress and results for students, parents, and administrators help students and parents understand the value of physical activity.

FitnessGram assesses three general components of health-related physical fitness, which have been identified as important to overall health and function.

The Progressive Aerobic Cardiovascular Endurance Run (PACER) test is a variation of the Beep Test,  It is a maximal aerobic fitness test.

Body Mass Index (BMI)

BMI stands for Body Mass Index. It is a measure of body composition. BMI is calculated by taking a person’s weight and dividing by their height squared. For instance, if your height is 1.82 meters, the divisor of the calculation will be (1.82 * 1.82) = 3.3124. If your weight is 70.5 kilograms, then your BMI is 21.3 (70.5 / 3.3124) (see calculator links on the right hand side of this page).

The higher the figure the more overweight you are. Like any of these types of measures it is only an indication and other issues such as body type and shape have a bearing as well. Remember, BMI is just a guide – it does not accurately apply to elderly populations, pregnant women or very muscular athletes such as weight lifters.


For individuals of relatively normal activity level and body habitus — that is, those who are neither particularly fine-bones and slender nor particularly muscular — BMI is relatively valid in assessing weight status, according to a 2008 article in the “International Journal of Obesity.” As such, BMI is one common tool used by fitness coaches and physicians to quickly assess a client’s or patient’s weight status.


While your height won’t vary from day to day, your weight can — and can even vary within a given day, depending upon your hydration level, what you’re wearing and how much you’ve eaten. As such, BMI values are most reliable when used to assess weight status in terms of trends over time; BMI variations within a given day — and even within a given week — aren’t meaningful. However, as your weight changes over time, your BMI will reliably reflect the change in weight status.


With regard to two specific subsets of the population, BMI fails rather notoriously, notes the article in “International Journal of Obesity.” Individuals of exceedingly prolific musculature may have high BMI because of the density of muscle tissue. Even if they have very low body fat, these people can have a high BMI, incorrectly indicating obesity. Further, very inactive but slender individuals, most commonly women, sometimes appear healthy or even underweight based upon BMI. However, because fat is less dense than muscle, it’s possible for them to have unhealthy levels of body fat despite appearing lean and light.

FitnessGram Curl Up Test

Good strength and endurance of the abdominal muscles are important in promoting correct posture and pelvic alignment. The curl-up abdominal fitness test requires the subjects to perform as many curl-ups as possible following a set cadence.

Trunk Lift Test

The Trunk Lift back extensor strength test purpose: this test measures trunk extensor strength, flexibility and endurance.

Cadence Push-Up Test

The push up test measures upper body strength and endurance. In this test, the maximum number of push up performed at a rate of one every three seconds is recorded.

Backsaver Sit and Reach Test

This variation of the traditional sit and reach test is designed to measure the flexibility of the left and right legs separately.

Sample Fitnessgram (Student Report)

Sample Activitygram Report (Student Report):

– Activity gram should be completed over 3 days.  2 school days and 1 non-school day

Click hereFGParentBackPage this gives parents more details of what fitnessgram is all about.

Check out the website:

Your school is international school manila

username: same as you IS computer: i.e. allend

Password: your student ID number


Fitnessgram for more information please watch this powerpoint

Fitnessgram Student students please watch this powerpoint again if you need, we will be watching this in lesson during the second unit of activities. You may need this to remind you how to log on to the system.



Want to get better scores, which means your getting fitter and healthy? then practice the tests:








Leave a Reply

Your email address will not be published. Required fields are marked *