FITNESSGRAM



Name: _____________________Date: _______________ Course/Section: ______________________________________center0FITNESSGRAM INITIAL ASSESSMENT SCORESHEET020000FITNESSGRAM INITIAL ASSESSMENT SCORESHEETEnter Assessment Scores in your journal/logScoreGoalHealthy Fitness ZoneAerobic Capacity: MaleFemalePACER (20m) or______________>54>381 Mile Run Body Composition:Height/Weight______________BMI______________M-18-25F-18-25*misclassifies muscular individualsBody Fat______________M-6-15%F-9-23%Muscular Endurance:Curl ups______________M-24+F-18+Trunk Lift (max 12”)______________M-9-12”F-9-12”Push ups______________M-18+F-7+Flexibility:R / LR / LSit-Reach (max 12”)______________M-8-12”F-12”Shoulder Stretch______________M-TouchF-Touch(Yes or No)NOTES:Attach this sheet to your journalName: _____________________Date: _______________ Course/Section: ______________________________________-6355080FITNESSGRAM POST ASSESSMENT SCORESHEET020000FITNESSGRAM POST ASSESSMENT SCORESHEETEnter Assessment Scores in your journal/logScoreGoalHealthy Fitness ZoneAerobic Capacity: MaleFemalePACER (20m) or______________>54>381 Mile RunBody Composition:Height/Weight______________BMI______________M-18-25F-18-25*misclassifies muscular individualsBody Fat______________M-6-15%F-9-23%Muscular Endurance:Curl ups______________M-24+F-18+Trunk Lift (max 12”)______________M-9-12”F-9-12”Push ups______________M-18+F-7+Flexibility:R / LR / LSit-Reach (max 12”)______________M-8”+F-12”Shoulder Stretch______________M-TouchF-Touch(Yes or No)NOTES:Attach this sheet to your journalHealthy Fitness Zone-Fitnessgram Fitness AssessmentsAssessmentArea of HRFMenWomen20 meter PacerAerobic Capacity>54 laps>38 lapsMile Run/WalkAerobic Capacity7:00-8:30min8:00-10:00minCurl-UpsMuscular Endurance24-4718-35Push-UpsMus. Endurance/Strength18-357-15Trunk LiftFlexibility/Mus. Strength9-12 inches9-12 inchesShoulder StretchFlexibilityTouchtouchSit and ReachFlexibility8-12 inches12 inchesBody FatBody Composition6-15% (>24% Unhealthy)9-23% (>31% Unhealthy)Aerobic/Cardio Respiratory Fitness Target Heart Rate Training Zone (60%-80%)AgeBeats Per MinBeats/15 secMax Heart RateTarget Heart Rate is a measure of the intensity of aerobic exercise. Exercise within this range to garner the benefits of aerobic exercise.High intensity (>80% THR) exercise has been shown to burn calories (energy) at a high level for hours after, thus might be more beneficial for weight loss.17yrs old122-16331-41 beats203bpm20yrs old120-160bpm30-40 beats200bpm25yrs old117-156bpm29-39 beats195bpm30yrs old114-152bpm28-38 beats190bpm40yrs old108-144bpm27-37 beats180bpm50yrs old102-136bpm26-36 beats170bpmBody Mass Index (BMI)Estimate of disease risk for overweight individuals*misclassifies muscular individualsBody Composition ratio of lean tissue to adipose tissueClassificationBMI (kg/meters2)HFZ Men: 6-15%Underweight<18.5HFZ Women: 9-23%Normal18.5-24.9Overweight25-29.9Obesity (class I)30-34.9Obesity (class II)35-39.9Extreme Obesity (class III)>39.9People who are overweight or obese are at higher risk for over 25 diseases such as cancer, stroke, heart disease, hypertension, diabetes, high cholesterol and other leading causes of death/debilitation. Muscular Strength/Endurance/FlexibilityDecreases in flexibility, muscular endurance and muscular strength lead to a significant decrease in the ability to perform daily tasks as we age and increase the risks of injuries.Additional Information ................
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