Measuring Fitness at home

Online Learning

Fitness is critical to a student's growth and development. Whether in a physical education class or at home, students need at least 60 minutes of daily physical activity to optimal health and academic performance. 

FitnessGram by The Cooper Institute is an assessment and reporting tool usually reserved for physical education teachers and administrators with access to the accompanying software. But with more students participating in virtual learning, unlocking these resources is important to make it easier for anyone to understand the importance of annual physical fitness assessment.


MODULE 1: Getting Started - Preparing for the FitnessGram Assessment

The FitnessGram assessment measures aerobic capacity, muscular strength, endurance, flexibility, and body composition to give a real picture of student health. Module 1 gives an overview of the FitnessGram assessment, components, protocols, and how to set up a safe environment anywhere.

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Module 1 (All Resources)

How to Prepare Your Child for FitnessGram

FitnessGram Assessments

FitnessGram Components

FitnessGram Components (Spanish)

Healthy Fitness Zone™ Standards

Healthy Fitness Zone™ Standards (Spanish)

FitnessGram Safe Environment

Appropriate Uses Statement

FitnessGram Assessment Protocol Videos

MODULE 2: Aerobic Capacity

Module 2 gives an overview of how aerobic capacity is measured for the FitnessGram assessment. The module also contains instructions for how to run the FitnessGram PACER Test using either the classic audio tracks or the new PACER Test Remixes! powered by Hip Hop Public Health.

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Module 2 (All Resources)

Aerobic Capacity Overview

Aerobic Capacity Overview (En Espanol)

PACER Test Instructions

PACER Test Remixes! Audio Tracks (2020)

PACER Test Audio Tracks (2016 originals)

FitnessGram Assessment Protocol Videos

MODULE 3: Muscular Strength & Endurance

Module 3 focuses on the FitnessGram assessment of muscular strength and endurance. The three key tests measure the upper body and the abdominal/trunk areas using push-ups, curl-ups and trunk lifts. 

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Module 3 (All Resources)

Push Up Instructions

Curl Up Instructions

Trunk Lift Instructions

FitnessGram Push Up/Curl Up Audio Track (2016)

FitnessGram Assessment Protocol Videos

MODULE 4: Flexibility

Module 4 of the FitnessGram assessment focuses on muscular flexibility and range of motion using the shoulder stretch and the sit and reach tests.

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Module 4 (All Resources)

Shoulder Stretch Instructions

Sit and Reach Instructions

FitnessGram Assessment Protocol Videos

MODULE 5: Body Composition

The Cooper Institute and the FitnessGram Advisory Board believes that body composition is a vital measurement to protect youth health.  While some body fat is needed for overall good health, but decades of research shows that too much can lead to a number of health problems such as high blood pressure, high cholesterol, type 2 diabetes and heart disease. By educating parents and students about appropriate and healthy body weight, we can reduce their future risk of health problems. Module 5 explains how to accurately and respectfully measure BMI and body fat for the assessment. 

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Module 5 (All Resources)

Body Mass Index Overview

Body Composition 

FitnessGram Assessment Protocol Videos