Fitness Testing – FITNESSGRAM

FITNESSGRAM is based on the philosophy represented by the acronym HELP, meaning Health is available to Everyone for a Lifetime, and it is Personal.

  • HEALTH comes from regular physical activity and the development of health-related fitness.
  • Physical activity and fitness are for EVERYONE regardless of age, gender, or ability.
  • Physical activity and physical fitness are for a LIFETIME. Aim to develop lifelong patterns of physical activity.
  • Physical activity programs should be designed to meet PERSONAL needs and interests.


    • Body Mass Index: To provide an indication of the appropriateness of a child’s weight relative to height (it does not estimate the percentage of fat). Health-related component of fitness – body composition.
    • Back-Saver Sit and Reach: To be able to reach the specified distance on the right and left sides of the body. Health-related component of fitness – flexibility of the hamstring muscles.
    • Curl-Ups: To complete as many curl-ups as possible up to a maximum of 75 at a specified pace. Health-related component of fitness Health-related component of fitness – muscular strength and endurance of the abdominal muscles.
    • Push-ups:  – To complete as many 90 degree push-ups as possible at a rhythmic pace (up to a maximum of 75). muscular strength and endurance of the upper body.
    • One-Mile Run: To run a mile at the fastest pace possible. If a student cannot run the total distance, a slow jog or walking is permitted. Health-related component of fitness – aerobic capacity.
    • Trunk Lift: To lift the upper body off the floor using the muscles of the back and hold the position to allow for the measurement. Health-related component of fitness – trunk extensor muscular strength and flexibility.
FITNESSGRAM uses criterion-referenced standards to evaluate fitness performance. These standards have been established to represent a level of fitness that offers some degree of protection against hypokinetic diseases (i.e., conditions that result from sedentary living). Performance is classified in two general areas: Healthy Fitness Zone (HFZ) and the Needs Improvement zone (NI) . Attaining the HFZ for a test indicates that the child has a sufficient fitness level to provide important health benefits. The NI zone should be interpreted as an indication that the child may be at risk if that level of fitness stays the same over time.