FITNESSGRAM Scorecard (for Males , and Adults 18+) Females see last pages
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1 FITNESSGRAM Scorecard (for Males , and Adults 18+) Females see last pages Name: Date: Age: Weight Health Weight: Height: lbs inches Inches 2 : BMI: = (lbs x 703) / inches 2 Skinfold Measures See: Tricep: (landmark: Subscapular: Supraspinale: Abdominal: Thigh: Calf: (landmark: (landmark: (landmark: (landmark: (landmark: TOTAL = Tricep + Calf = (boys 14 to 17+ only) Yuhasz Equation for Males: = ( x [tricep + subscap + supra + ab + thigh + calf] ) % Body Fat: = ( x ) Aerobic Fitness Warm-up: One-mile Run: Achilles tendon stretch, arm rotators (2 min.); stationary bike (6 min.) minutes ml/kg/min: =.21(age).84(BMI) 8.41(run min) +.34(run min 2 ) run min 2 = ( ) =.21 ( ).84( ) 8.41( ) +.34( ) VO 2 max: = ( ) ( ) ( ) + ( ) Muscular Strength, Endurance, and Flexibility Curl-ups: Trunk Lifts: Push-ups: Sit-and-reach: no. completed (75 max.) inches no. completed left leg up right leg up Pull-ups: no. completed Shoulder Stretch: right side touch (yes/no) left side touch (yes/no) Flexed Arm Hang: seconds
2 FITNESSGRAM Information BMI Age BMI to to to to to 17.8 BMI Ranges for Youth Age BMI Rating Percentiles < 7 Very low < 5th 7 to 9.9 Low 5th to 84th 10 to 20 Optimal 20.1 to 25 Moderately high 25.1 to 31 High (overweight) 85th to 94th > 31 Very high (obese) > 94th BMI Ranges for Adults Age BMI Risk Rating 19+ < 18.5 Extreme 18.5 to 24.9 Minimal 25.0 to 27.0 Moderate 27.1 to 29.9 Medium 30.0 to 34.9 High > 35.0 Extreme
3 Percent Body Fat Age Percent 14 to to 10% * Boys 6 to 18 with body fat of 25% or higher are at risk of heart disease and high blood pressure. Average Body Fat Age Percent 13 to 19 15% 20 to 30 9 to 15% 30 to to 17% to 19% Body Composition Chart (FITNESSGRAM) Age Triceps + Calf MM Percent Fat Triceps + Calf MM Percent Fat Triceps + Calf MM Percent Fat 14 to
4 Percent Body Fat (Adults) General Body Fat Percentages for Adult Males (American Council of Exercise) Age Percent Fat Classification % Essential fat 6 13% Athletes 14 17% Fitness 18 25% Acceptable 25% + Obese Body Fat Measurements for Adult Males (Accu-Measure) Age Abdominal MM Classification Lean Ideal Average Above average Body Fat Ranges for Adult Males by Age (TopEndSports.com) Age Excellent Good Fair Poor % 14.9 % 19.0 % 23.3 % % 16.5 % 20.3 % 24.4 % % 18.0 % 21.5 % 25.2 % % 19.4 % 22.6 % 26.1 % % 20.5 % 23.6 % 26.9 % % 21.5 % 24.5 % 27.6 % % 22.7 % 25.6 % 28.7 % % 23.2 % 26.2 % 29.3 % % 23.5 % 26.7 % 29.8 %
5 One-mile Run Age Time 14 9:30 to 7: :00 to 7: :30 to 7:00 Average one-mile run time for all humans: 10:07:79 VO 2 max is your capacity for oxygen intake or your aerobic horsepower. It measures the millimeters of oxygen per kilogram of body weight per minute (ml/kg/min). VO 2 max Values Age Rate to 52 VO 2 max Ranges for Teenage Males Age Rate Rating > 55.9 Superior 51.0 to 55.9 Excellent 45.2 to 50.9 Good 38.4 to 45.1 Fair 35.0 to 38.3 Poor < 35.0 Very poor VO 2 max Ranges for Adult Males Age Very Poor Poor Fair Good Excellent Superior < > < > < > < > < >44.2
6 Curl-ups Age No. Complete to to 47 Trunk Lifts Age Inches Raised 14 to to 15 California 9th Grade Boys Percent Passing Test FITNESSGRAM Scored 42 or better VO 2 max: 54.2% Scored within BMI zone: 73.4% In zone for VO 2 max, BMI, curl-up, 32.1% push-up, trunk lift, and sit-andreach: Push-ups Age No. Complete to to to to 35 Sit-and-reach Age Right and Left 14 to or higher* * Pass or fail Sit-and-reach Ranges Age Rate Rating All > 36+ Superior 25 to 35 Excellent 14 to 24 Good 8 to 13 Average 0 to 7 Fair -1 to -10 Poor < -11 Very poor Modified Pull-ups Age No. Complete 14 9 to to to to 30 Shoulder Reach Age Pass 14 to 17+ Touching fingertips together behind the back on both right and left sides Flexed Arm Hang Age Seconds 14 to to 20
7 FITNESSGRAM Testing for Females Name: Date: Age: Weight Health Weight: Height: lbs inches Inches 2 : BMI: = (lbs x 703) / inches 2 Skinfold Measures See: Tricep: (landmark: Subscapular: Supraspinale: Abdominal: Thigh: Calf: (landmark: (landmark: (landmark: (landmark: (landmark: TOTAL = Tricep + Calf = (14 to 17+ only, see Quest book) Yuhasz Equation for Females: = ( x [tricep + subscap + supra + ab + thigh + calf] ) % Body Fat: = ( x ) Aerobic Fitness VO 2 max for Females: ml/kg/min: = (BMI) 8.41(run min) +.34(run min 2 ) run min 2 = ( ) = ( ) 8.41( ) +.34( ) VO 2 max: = ( ) ( ) + ( ) Muscular Strength, Endurance, and Flexibility Curl-ups: Trunk Lifts: Push-ups: Sit-and-reach: no. completed (75 max.) inches no. completed left leg up right leg up Pull-ups: no. completed Shoulder Stretch: right side touch (yes/no) left side touch (yes/no) Flexed Arm Hang: seconds
8
9 FITNESSGRAM Standards for Healthy Fitness Zone* GIRLS Walk test & One-mile run PACER VO 2 max Percent Body mass Curl-up Age min:sec # laps ml/kg/min fat index # complete :30 9: :00 9: :00 9: :30 9: :00 8: :30 8: :00 8: :00 8: :00 8: Trunk Modified Flexed arm Back-saver Shoulder lift Push-up pull-up Pull-up hang sit & reach** stretch Age inches # complete # complete # complete seconds inches * Number on left is lower end of HFZ; number on right is upper end of HFZ **Test scored Pass/Fail; must reach this distance to pass. 1992, 1999, The Cooper Institute for Aerobics Research, Dallas, Texas. (Rev. 2, 11/08)
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