Franklin Middle School
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FITNESSGRAM
®Standards for Healthy Fitness Zone*
FITNESSGRAM® uses criterion-referenced standards to evaluate fitness performance. These standards, established by The Cooper Institute, represent levels of fitness that offer protection against the diseases that result from sedentary living. (Rev. 10/11/2005)FEMALES
Age
One Mile Run
min:sec
20m PACER
# laps
Walk Test
VO2max***
ml/kg/min
Skinfold Measurement
percent fat
Body MassIndex
Curl-Up
# completed
5
Completion of distance. Time standards not recommended.
Participate in run. Lap count standards not recommended.
VO
2max standards not available.
17 – 32
16.2 – 21.0
2 – 10
6
17 – 32
16.2 – 21.0
2 – 10
7
17 – 32
16.2 – 22.0
4 – 14
8
17 – 32
16.2 – 22.0
6 – 20
9
13 – 32
13.5 – 23.0
9 – 22
10
12:30 – 9:30
7 – 41
13 – 32
13.7 – 23.5
12 – 26
11
12:00 – 9:00
15 – 41
13 – 32
14.0 – 24.0
15 – 29
12
12:00 – 9:00
15 – 41
13 – 32
14.5 – 24.5
18 – 32
13
11:30 – 9:00
23 – 51
36 – 44
13 – 32
14.9 – 24.5
18 – 32
14
11:00 – 8:30
23 – 51
35 – 43
13 – 32
15.4 – 25.0
18 – 32
15
10:30 – 8:00
32 – 51
35 – 43
13 – 32
16.0 – 25.0
18 – 35
16
10:00 – 8:00
32 – 61
35 – 43
13 – 32
16.4 – 25.0
18 – 35
17
10:00 – 8:00
41 – 61
35 – 43
13 – 32
16.8 – 26.0
18 – 35
17+
10:00 – 8:00
41 – 72
35 – 43
13 – 32
17.2 – 27.3
18 – 35
Age
Trunk Lift
inches
Push-Up
# completed
ModifiedPull-Up
# completed
Flexed-ArmHang
seconds
Back-SaverSit & Reach**
inches
Shoulder Stretch
5
6 – 12
3 – 8
2 – 7
2 – 8
9
Touching fingertips together
behind the
back on both the right and
left sides.
6
6 – 12
3 – 8
2 – 7
2 – 8
9
7
6 – 12
4 – 10
3 – 9
3 – 8
9
8
6 – 12
5 – 13
4 – 11
3 – 10
9
9
6 – 12
6 – 15
4 – 11
4 – 10
9
10
9 – 12
7 – 15
4 – 13
4 – 10
9
11
9 – 12
7 – 15
4 – 13
6 – 12
10
12
9 – 12
7 – 15
4 – 13
7 – 12
10
13
9 – 12
7 – 15
4 – 13
8 – 12
10
14
9 – 12
7 – 15
4 – 13
8 – 12
10
15
9 – 12
7 – 15
4 – 13
8 – 12
12
16
9 – 12
7 – 15
4 – 13
8 – 12
12
17
9 – 12
7 – 15
4 – 13
8 – 12
12
17+
9 – 12
7 – 15
4 – 13
8 – 12
12
*Number on the left is lower end of the HFZ; number on right is the upper end of the HFZ.**Test scored pass/fail. The student must reach this distance to pass.***Aerobic capacity (VO2max) reflects the maximum rate that oxygen can be taken up and utilized by the body during exercise. Aerobic capacity is estimated by inserting age, gender, weight, mile walk time and heart rate at the end of the walk into the Rockport Fitness Walking Test equation.FITNESSGRAM
®Standards for Healthy Fitness Zone*
FITNESSGRAM® uses criterion-referenced standards to evaluate fitness performance. These standards, established by The Cooper Institute, represent levels of fitness that offer protection against the diseases that result from sedentary living. (Rev. 10/11/2005)MALES
Age
One Mile Run
min:sec
20m PACER
# laps
Walk Test
VO2max***
ml/kg/min
Skinfold Measurement
percent fat
Body MassIndex
Curl-Up
# completed
5
Completion of distance. Time standards not recommended.
Participate in run. Lap count standards not recommended.
VO
2max standards not available.
10 – 25
14.7 – 20.0
2 – 10
6
10 – 25
14.7 – 20.0
2 – 10
7
10 – 25
14.9 – 20.0
4 – 14
8
10 – 25
15.1 – 20.0
6 – 20
9
7 – 25
13.7 – 20.0
9 – 24
10
11:30 – 9:00
23 – 61
7 – 25
14.0 – 21.0
12 – 24
11
11:00 – 8:30
23 – 72
7 – 25
14.3 – 21.0
15 – 28
12
10:30 – 8:00
32 – 72
7 – 25
14.6 – 22.0
18 – 36
13
10:00 – 7:30
41 – 83
42 – 52
7 – 25
15.1 – 23.0
21 – 40
14
9:30 – 7:00
41 – 83
42 – 52
7 – 25
15.6 – 24.5
24 – 45
15
9:00 – 7:00
51 – 94
42 – 52
7 – 25
16.2 – 25.0
24 – 47
16
8:30 – 7:00
61 – 94
42 – 52
7 – 25
16.6 – 26.5
24 – 47
17
8:30 – 7:00
61 – 106
42 – 52
7 – 25
17.3 – 27.0
24 – 47
17+
8:30 – 7:00
72 – 106
42 – 52
7 – 25
17.8 – 27.8
24 – 47
Age
Trunk Lift
inches
Push-Up
# completed
ModifiedPull-Up
# completed
Flexed-ArmHang
seconds
Back-SaverSit & Reach**
inches
Shoulder Stretch
5
6 – 12
3 – 8
2 – 7
2 – 8
8
Touching fingertips together
behind the
back on both the right and
left sides.
6
6 – 12
3 – 8
2 – 7
2 – 8
8
7
6 – 12
4 – 10
3 – 9
3 – 8
8
8
6 – 12
5 – 13
4 – 11
3 – 10
8
9
6 – 12
6 – 15
5 – 11
4 – 10
8
10
9 – 12
7 – 20
5 – 15
4 – 10
8
11
9 – 12
8 – 20
6 – 17
6 – 13
8
12
9 – 12
10 – 20
7 – 20
10 – 15
8
13
9 – 12
12 – 25
8 – 22
12 – 17
8
14
9 – 12
14 – 30
9 – 25
15 – 20
8
15
9 – 12
16 – 35
10 – 27
15 – 20
8
16
9 – 12
18 – 35
12 – 30
15 – 20
8
17
9 – 12
18 – 35
14 – 30
15 – 20
8
17+
9 – 12
18 – 35
14 – 30
15 – 20
8
*Number on the left is lower end of the HFZ; number on right is the upper end of the HFZ.**Test scored pass/fail. The student must reach this distance to pass.***Aerobic capacity (VO2max) reflects the maximum rate that oxygen can be taken up and utilized by the body during exercise. Aerobic capacity is estimated by inserting age, gender, weight, mile walk time and heart rate at the end of the walk into the Rockport Fitness Walking Test equation.
