FIT FOR LIFE

ComponentsOf Fitness and Fitnessgram TestsFIT FOR LIFE

Five Components of FitnessMuscular Strength- ability to lift heavy objectsMuscular Endurance- ability to lift objects over and over (multiple repetitions)Cardio respiratory Endurance- ability of your heart and lungs to work over a long period of timeFlexibility- ability to bend and twist your joints easilyBody Composition- ratio of muscle, bone and water to fatFitnessgram TestsComponent it measuresActivities I Could DoPacer:CRELong distance; swimming, running , biking, xc skiing, soccer, basketball, rollerblading, ice skating,Stair climbers, elliptical, treadmills, rowing machines

Tests..Curl ups:Muscular Strength Muscular EnduranceCurlups, planks, planks on a ball, curlups on a ball, bicycle curlups, scissors, leg lifts, etc

Tests.Pushup:Muscular StrengthMuscular EndurancePushups, wall pushups, pushups on a ball, bench press, medicine ball pushes, medicine ball pushups

TestsTrunk lift:FlexibilityStretching, yoga, pilates, rock climbing, martial arts, dance,gymnastics

Tests.Sit and Reach:FlexibilityStretching, yoga, pilates rock climbing, martial arts, dance, gymnastics

TestsBody Fat %:Body Composition DietStrength TrainCRE Training

AMOUNT OF MODERATE TO VIGOROUS ACTIVITY NEEDED PER DAY TO BE CONSIDERED HEALTHY30 to 60 minutesThe higher the intensity the less time neededFitnessgram StandardsBOYSAGEPACERPUSHUPCURLUPTRUNK LIFTSIT&REACHBODY FAT %BMI14411424987-2515.6-24.515511624987-2516.2-2516611824987-2516.6-26.517611824987-2517.3-2718721824987-2517.8-27.8GIRLS142371891013-3215.4-25153271891213-3216.0-25163271891213-3216.4-25174171891213-3216.8-26184171891213-3217.2-27.3