• CT Physical Fitness Assessment Standards
     
    Standards for Health-Related Fitness Zones... 
    I = Needs Improvement Zone (does not meet health-related standard)
    F = Health Fitness Zone (meets health-related standard)
    H = High Fitness Performance Zone (exceeds health-related standard)
     
     
      PACER MILE Sit&Reach Push-Ups Curl-Ups
    Age Boys Girls Boys Girls Boys Girls Boys Girls Boys Girls
    9 30-80 9-54 9:30-12:00 9:30-12:30 8 9 6-15 6-15 9-24 9-22
    10 30-80 9-54 9:00-11:30 9:30-12:30 8 9 7-20 7-15 12-24 12-26
    11 30-94 19-54 8:30-11:00 9:00-12:00 8 10 8-20 7-15 15-28 15-29
    12 42-94 19-54 8:00-10:30 9:00-12:00 8 10 10-20 7-15 18-36 18-32
    13 54-108 30-67 7:30-10:00 9:00-11:30 8 10 12-25 7-15 21-40 18-32
    14 54-108 30-67 7:00-9:30 8:30-11:00 8 10 14-30 7-15 24-45 18-32
      Laps 15:00 max Inches/12 max Reps/40 max Reps/75 max

     

     

    Important Fitness Information

     

    6 components of health-related fitness

         - Aerobic Endurance (PACER/Mile): ability of the heart and lungs to send oxygen to muscles and use it efficiently

         - Muscular Strength (Push-ups and Curl-ups): ability of a muscle to exert force

         - Muscular Endurance (Push-ups and Curl-ups): ability of a muscle to repeatedly exert force

         - Flexibility (Sit and Reach): ability to move joints through a full range of motion

         - Body Composition: % of fat, bone, water, and muscle in the body (what you body is made up of)

         - Stress Reduction: various strategies to maintain the body's balance and promote relaxation

      

    F.I.T.T. Principle- set of rules to help you get the most out of you workouts.

    F- Frequency: how often you exercise
    I- Intensity: how hard you exercise
    T- Time: how long you exercise
    T- Type: what kind of exercise you do

     

    Target Heart Rate Zone for Middle School Students: 140-190

    How to calculate your target heart rate: take two fingers (pointer finger and middle finger) and find your pulse on your neck or wrist. Count the beats for 6 seconds and then add a zero to that number. For example: if you counted 12, then you THR would be 120. 3 zones of fitness: Blue Zone (less than 140), Yellow Zone (140-170), Red Zone (more than 170). Average resting heart rate is between 60-100. Max heart is 220 - your age.

     

    Dynamic Warm-up:
    series of movements that are designed to actively prepare your muscles for sports performance and physical exertion (stretching while moving) 


         - improves performance
         - increases range of motion
         - reduces the risk of injury
         - blood and oxygen to muscles and tissues

    **always do a dynamic warm-up before beginning and activity/workout
    Some examples are... butt kicks, quad stretch, karaoke, lunges, backwards jog, high skip, shuffle, etc.)