A few tips to prepare your child for their Fitnessgram Test:
• Participate with your child in regular, enjoyable physical activity for at least 60 minutes every day. Try to participate in a variety of fun aerobic activities such as walking, running, jumping, dancing, and playing games such as catch, tag, or touch football. Strive to find activities you both enjoy! FITNESSGRAM test event:
• Make sure your child dresses appropriately and wears tennis shoes the day of the assessment.
• Eat a balanced diet by including more fruits and vegetables, low-fat dairy products, and whole grains. In addition, try to decrease high amounts of fats and sugars in your diet.
• Make sure your child is well hydrated before the test. Encourage them to drink water, especially before, during, and after physical activity.
• Have an active “study” session. Do strength-training activities such as sit-ups, push-ups, modified push-ups, gymnastics, and/or climbing activities at least 3 days a week. This time can also count towards your 60 minutes of daily physical activity. Start out with 1 set of 8-12 repetitions and as you continue to do these activities on a regular basis and your fitness level increases, heighten your workload to 2-3 sets of 8-15 repetitions.
• Assure your child that the FG results should not affect their physical education grades, but will provide them with an individualized snapshot of their health. Use the FITNESSGRAM report to encourage lifelong physical activity goals. FITNESSGRAM recommends that students should not be graded on their performance. Encourage your child to do their best.
• Assure your child that it is not a competition, if your child does not achieve the Healthy Fitness Zone® see what areas need work and then ask your physical education teacher, nurse, and/or physician for tips on how to improve in those areas.
• Ask a physical education teacher, nurse, and/or coach on your campus for specific tips on ways you can prepare not only for the FITNESSGRAM test, but for a lifetime of overall good health.