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Nancy Franson-Prentiss

Shari Hayes
Katie Sauber-Duraski
Fitness Testing comprise the FITNESS- at St. Charles North High
GRAM Test: The PACER School encourages parents
All students participate in test which measures aero- to discuss the FITNESS-
fitness testing at the begin- bic capacity; Curl-ups (as GRAM Tests and results
ning and at the end of each many as a person can do in with your children to help
semester at St. Charles 1 minute), to measure ab- promote healthy choices
North. Students’ scores are dominal strength and en- and an enhanced quality of
assessed based on the re- durance; Push-ups meas- life.
search by the Cooper Insti- ures a person’s upper body
tute for Aerobics Research strength and flexibility
and the Prudential Insur- tests, such as the sit and
ance Company of America reach and shoulder stretch
FITNESSGRAM Test. The test.
prehensive fitness program Aerobic capacity is the
designed to help students most important area of any
maintain and achieve good fitness program, according

health throughout their to the Cooper Institute of

lives. The FITNESS- Aerobic Research. It is

GRAM seeks to develop associated with a reduced


affective, cognitive, and risk of high blood pressure,

behavioral components coronary heart disease,
related to participation in obesity, diabetes, some
regular physical activity forms of cancer and other
regardless of age, gender, health related problems in
disability or any other fac- adults and now in children.
tor. The following tests The Wellness Department

Other Happenings...
MILE Run person is to run as far
and as possible within 12 The students are to run
as fast as possible 4
minutes. The students
Cooper Test are assessed based on laps around the out-
door track, or on the
their age and gender
The Cooper Test is a and distance. treadmill in the Fitness
physical fitness test Lab. scores.
designed by Kenneth
Cooper in 1968. It The Mile Run is also
was first designed for a physical fitness test
the U.S. Military to designed to measure
measure the athlete’s aerobic endurance.
endurance and to ob-
tain an estimate of
their VO2 Max. A
60 Second Sit Up Test


Excellent 60 Excellent 50
Good 45 Good 40
Fair 30 Fair 25
Poor 15 Poor 10
Arms crossed against chest 
Arms MAY NOT leave chest 
Feet may be held by partner 
Partner does all counting 

Classroom Curriculum
Our PE curriculum has a class- final exam will be given at the five health related fitness com-
room component that helps stu- end of the semester over all ma- ponents (Cardiovascular Endur-
dents make cognitive connec- terial/activities covered. ance, Muscular Strength, Muscu-
tions to health and wellness. We lar Endurance, Flexibility and
A number of the chapters from
meet in a classroom setting for Body Composition).
the textbook will be covered dur-
three weeks during the semester. ing the 3 week unit in the class-
Students will be given a variety room. Topics to be covered in-
of in class and out of class as- clude stress management, con-
signments to complete during sumerism, health related fitness
this unit which will be graded and personal fitness program
and counted in their overall planning. During this time, stu-
grade. Students should check out dents will be developing their
our textbook – Fitness for Life own personal fitness program.
and bring it to class with them
Students will analyze their cur-
everyday. Students should retain rent fitness levels, write goals
all classroom materials in a PE
and develop a program that fo-
folder for reference. A written cuses on improving each of the

Page 2
Fitness For Life
Sophomore physical education is primarily fitness based and is designed to coincide with
the Illinois State standards: “Achieve and maintain a health-enhancing level of physical fit-
ness based upon continual self-assessment, set goals based on fitness data, and develop, im-
plement, and monitor an individual fitness improvement plan”.
Your sons and daughters spend a vast amount of time studying anatomy and applying fit-
ness principles while designing and implementing a personal fitness program. Our students
continually assess their personal fitness and are taught a variety of exercises and lifts along
with proper lifting techniques. Principles of overload, specificity, and progression are
taught, emphasized, and applied in their own fitness programs. While applying this knowl-
edge they are taught to identify the major muscles (proper anatomical names) that are pri-
marily being targeted such as the trapezius, deltoid, pectorals, bicep, tricep, brachiora-
dialis, rectus abdominus, obliques, transverse abdominus, quadriceps, rectus femoris,
vastus lateralis, vastus medialis, adductor, abductor, anterior tibialis, rhomboids, latis-
simus dorsi, erector spinae, gluteus maximus, hamstrings, gastrocnemius, and soleus.
In the fitness lab they are setting fitness goals, calculating their target heart rates, monitor-
ing their fitness, and applying the FIT formula (frequency, intensity, and time) through
the use of heart rate monitors. It is our goal that through these lessons our students will be
Below Marginal Healthy Above
Test (5) (7) (9) (10)
Pacer < 46 47 - 51 52 - 89 > 90
Curl-up < 20 19 - 24 25 - 49 > 50
Push-up < 15 16 -17 18 - 35 > 36

Below Marginal Healthy Above
Test (5) (7) (9) (10)
Pacer < 24 25 - 42 43 - 59 > 60
Curl-up < 15 16 - 19 20 - 38 > 40
Push-up <5 6- 7 8 - 19 > 20
Basic Water and Rescue
All sophomore PE 2 students will begin swimming on October
18th. Please make sure your son or daughter is prepared for
class by having a swim suit daily. Students are welcome to
bring in their own towel and may wear goggles, and wear a t-
shirt and shorts (no jeans) over their swimsuit. One piece suit
is appropriate (no 2 piece suits permitted). Each student will
be provided with 2 small towels. Any student not dressed must
have a medical note. Makeup time is limited due to swim
team practice. Please discuss with your teacher. Questions?
Please contact your son or daughter’s physical education

Fall into Fitness Newsletter—Fall Edition