The FITNESSGRAM physical fitness assessment is based not on athletic ability, but on good health. No matter what we choose to do when we grow up, we will live happier, more productive lives if we are healthy-- and physical fitness is vital to overall health. The FITNESSGRAM test includes a number of different assessments because fitness has multiple components. Some of us may have good muscular fitness but need improvement on aerobic fitness. By having a complete report, we will know more about our overall level of physical condition and how we can improve it.
Based on your scores (do NOT have to share them!) describe two areas of fitness you would like to work on improving throughout the semester. Based on your areas of improvement you will need to set 2 goals that you want to accomplish by the end of 3rd quarter. When setting and establishing your goals (2) please be specific in what you want to accomplish. (Goals need to be measurable) Also, list 2 ideas or ways (exercises or activities you will be doing) to help you work toward meeting your goals.
Your responses should be in complete sentences. Set your goals high...but not impossible!
Your responses should be in complete sentences. Set your goals high...but not impossible!
93 comments:
Elisabeth Kluin Pd. 4
1. I want to improve my pacer test by 10, so I will run on the treadmill every weekend for 15 minutes and increase the time every week.
2. I want to improve my trunk life by 3 so I will stretch every morning for a year.
Brianna pd4
1st goal- I want to improve my pacer score by at least 10. To try to reach this goal i will run/jog through the big sioux rec at least 3 times a week.
2nd goal- I want to improve my Trunk lift by around 2 inches. To do this I will try to stretch more often, and do more trunk lifts.
Jack Smith PD.5
1. I want to improve on my pushups by 20. I am going to do 30 pushups every night.
2. I want to improve on my trunk lift by 2. I will exercise every night.
Avery Myers pd 6
1. I want to improve my curl-ups by 10. I'm going to do 30 curl ups everyday.
2. I want to improve on trunk lift by 2 inches. To do this I will need to stretch for 20 minutes for 3 of the seven days of the week.
Blake barber
One thing I was strong at this year was the pacer to keep that score strong I need to keep running. One thing I need to work on this year is my sit and reach to improve that score I need to stretch more.
kobi terpsta pd2
I want to improve on my pacer test by 15. I will run a mile every day.
I want to improve on my pushups by 15. I will do that by doing 30 pushups every night.
Emily Muhs pd.4
I am going to improve my pacer score by 10. I am going to run around the block 5 times 3-4 days a week.
2.I am going to improve my push-up test by 15. I will do as much push-ups as I can before I go to bed every night.
Garrett Lien Pd 2
I would like to improve my pacer test score by 10 or more. To do that, i will run around the neiborhood a couple a times a week. I also want to improve my pushups by 5 or more. To do that i will do 15-30 every day when i get home
Calista Kocmick pd 4
1. I want to improve my sit and reach by one inch. To do this I will stretch every morning and night to get more flexible.
2. I also want to increase my score on the pacer test by ten. I will achieve this goal by running 10-20 minutes each day.
Caleb Kjergaard Pd 2
1. I'm going to improve my trunk lift score by 3. I will do trunk lifts 3 days a week.
2. I'm going to improve my pacer score by 20. I will run everyday for 15 minutes.
Koryn Herding pd.1
1st Goal: I want to improve my push ups by 10. I will reach this goal by doing 10 push-ups at night
2nd Goal: I want to improve my sit-ups by 15. I will reach this goal by doing 15 sit-ups each night.
Mason Matthies Pd.#2
One thing that I want to improve on is the pacer. I want to beat my last score by at least 10 laps. I will do that by running two times a week and working harder in sports. Also I want to improve on the push up section. I want to beat my score by at least two. I will accomplish that by doing thirty push-ups every other night.
Jackson Bruggeman Pd.6
My first goal is to improve my pacer by 10. I will achieve this goal by doing my best in gym, sports, and any other activity. My second goal is to get about 10 more on my push up test. I will do this by doing push-ups in gym and outside of gym.
Cade Tripp pd 2.
1 I want to improve my pacer by at least 10. To do this i am going to run a mile every day
2 I want to increase my push-ups by at least 20 to do this i am going do 20 push-ups every day
Hanna R. pd 6
1. I will jog 1-2 miles on the treadmill 4-7 days a week.
2. To improve my flexibility R&L test I will stretch every morning and/or night.
Hannah C. Pd2
I want improve my pushups. Why? I want to at lease improve my score by 20! And I will push myself to do double the push ups at home that i did at gym. Because as you can tell I don't have a lot of upper body strength.
Dayne Peyton Pd.2
1. The first goal I have is to improve on my flexibility. I will do this by stretching a few times a day.
2. The second goal I have is to improve in trunk lift. I will do this by practicing 3 nights a week on trunk lift.
Blake Thompson
1. I want to improve my trunk lift by three and to improve it I will practic every day in the morning.
2. I want to improve my curl up test I want to improve it by 20 and to do that I will do it every night befor I go to bed.
Payton DeJong pd 4
1. I want to improve my pacer score. I'm going to improve my pacer score by 10. I'm going to run 1 mile everyday. 2. I also want to improve my push up score. I want to improve my score by 10-15. i will do 30 push ups in the morning and 30 at night.
Marcus Nace Pd 2
1. I am going to improve my sit and reach by 3 inches. I will do this by
Stretching my legs every day for 10 mins.
@ I am going to i prove my pacer score by 8 to make it to 60. I will do this by running for 20 mins every 2 days
Caitlynn Fletcher. What i would like to improve on is pacer by at least 10. I will run 20 minutes a day.
Hannah Frost Pd. 2
1. My first goal is to improve on the curl-ups by 6-7 more. I will improve this by doing a 5 min. of curl-ups 4 times a week.
2. My second goal is to improve on my pacer score by 10-15 more. I will improve this by running more miles at Cross Country practice to build endurance.
johnson pd2
1.I want to improve my sit ups by 20. I am goin to improve this by doing 50 situps a day.
2. I want to also beat my pacer score by 10
Nathan Holm pd.2
My first goal is to improve my sit ups test so I can try to max out. I will try to do this by doing as many sit ups after getting home from school as I can.
My second goal is to try and improve my pushups score by 15. I will try to do 30 pushups every day before bed.
Abby Johnson
1.I'm going to try to improve my flexibility by doing stretches every morning
2.also I want to improve my curl ups by doing a lot every morning
Madi Albertson Pd.6
1. I want to improve on my trunk lift. I want to improve it by 2 inches. I will keep practicing my trunk lift and work out those muscles for 10 mins a day.
2. I want to improve my sit and reach. I want to improve it by 3 inches. I will stretch for 5 mins a day to reach my goal.
Ava Caron Pd 2
I want to get at least ten more curl ups on the next fitness gram test. I am going to do as many curl ups as I can every night.
Another thing I want to improve on is my pacer test. I want to improve by 10. I will try to achieve this by running 4 miles every day and at least one day a weak do sprint ladders.
Ava Caron pd 2
1. One thing I want to improve on is my curl ups. I want to get at least 10 more than I got last time. I will do as many curl ups as I can every night before bed.
2. Another thing I want to improve on is my pacer test. I want to improve by 10. I will do this by running at least 2 miles everyday and occasionally doing sprints.
Calvin Shaykett
I want to improve my flexibility score so i'm going to stretch when i get in and out of bed. I also want to improve my push up score so i will do 20 push ups every day.
ella simonson pd.4
I want to improve on my push up test by 5. I will do as many push ups as I can every night. I also want to improve my pacer by 5. To do that I will run hard every day for 10 minutes.
Tiffany Bakken Pd.2
1. I'm going to improve my pacer score. I'm going to improve it by running around my block 1 time each day for the rest of the school year.
Tiffany Bakken pd.2
2. I want to increase my push up score so I'm am going to do 10 minutes worth push ups each day for 50 days.
ryan barker pd.6
1 i am going to improve my pacer test by 14. i am going to by running 2 miles a day.
2. i am going to improve my pushups by 10. i am going to by doing 100 pushups a day.
ms carroll pd 4
1. I'm going to improve my push up score by 7. I'm going to do 50 push ups a day.
2. I'm going to improve my inches on my sit and reach by 1 inch on each hand. I'm going to stretch every day.
Braden Skow
ms carroll period 4
1.Im going to improve my push up score by 7.I will achieve that by doing 50 push ups a day.
2.Im going to get 1 inch more on my sit and reach with both hands.I will achieve that by stretching every day.
Braden Skow
Brandon dossett I want to improve my trunk lifts from 8 to 10 by doing a couple every night . I also want to improve my push ups by 7 by doing some be for bed.
Madison k pd 5 ms carroll
1. i want to improve my push up score by 10. I'm going to do 10 push ups every night before i go to bed!!
2.i want to improve my curl-ups by 10. im going to do 10 curl-ups every night before i go to bed!!
Olivia Jones pd 4
1 I will try to bring my push up score up by 5 by doing push ups every day and lifting weights
2 I will try to bring my pacer score up by 10 by running up and down my road every day 4 times
Name: Abby Bastian Period:1
I want to improve on my:
Pushup test and sit up test. I'm going to improve this by doing five pushups and 10 sit-ups 5 days a week. I hope I can get more!
grant g pd. 4
I would like to improve my trunk lift score by 4. Also I would like to improve my push ups by 8.
Meghanne pd4
I want to improve my curl up score by 7. To reach this goal I will do curl ups for 4 minutes 3 times a week.
I want to improve my push up score by 8. To reach this goal I will do push ups for 5 minutes 4 times a week.
Zach Hentschel pd.2
I want to upper my abdominal score by 23. I want to upper my trunk lift score by 2 inches. I will achieve these goals by doing the exercises in my free time.
Leslie cox pd 1
I want to try to improve my push up score by 10 by doing 10 every night.
I want to improve my curl-ups by 20 so I will do curl-ups every night at least 20 every night.
Molly Melmer pd.1 I did great on all of my things. One thing that I will do to keep it like that is I will do 10 pushups every time before I go to bed. The second thing I will do is to do 15 situps a night after my pushups.
Cole Hupke pd.5
I want to improve my curl ups so I will do 100 every night
I also want to improve my push ups so I will do 30 reps of 3
hope Farsdale pd1
1 I wan to build up my pacer score by at least 10 by jogging around my neighborhood 3 time a week.
2 I want to increase my curl ups by 10 by doing 5 each night
Gavin Rowell pd 2
I will try to improve my pacer score by 10 by running 30 min. each day.
I will try to improve my curl up score by 17 by doing 50 each day.
Gavin Rowell pd 2
I will try to improve my pacer score by 10 by running 30 min. each day.
I will try to improve my curl up score by 17 by doing 50 each day
Emily s pd 1
1.i will try to bring up is my push-i will do more at home.
2.is my paser i will run more at home for 5 min.
Kendra Christopherson pd.1
I am willing to try and improve on pushups by doing 20 every night. The other thing I want to work on is improving by to laps on the pacer for the end of the year, and I am willing to run for 10 min. every night.
Kendra C. pd.1
I am going to improve on pushups by doing 10 every night. I am also going to improve on the pacer by 10 laps for the end of the year, I will run for 10 min. every night to improve.
Abby Waldner Pd 4
I want to Improve my pacer score by 16. I will do this by walking to and from school, and running for 30min 3 times a week on the elliptical in our basement. I also want to improve pushups by 10. I will do this by doing as many as I can at a time, take a 10 sec break and try again.
Lizzi Boomsma pd.4
1. I will try to improve my pacer score by ten by running in volleyball practices and in my neighborhood.
2. I will try to improve my pushup score by starting with ten in a row and increase it gradually.
Madison Lawrence Pd. 1
I thought I did well over all. I got great scores. One thing I could do better is my pacer. I could help that by running for 10 minutes each night. My flexibility is good but I could do better. Maybe stretching every night could help me!
Emily Hensley pd.1
I want to work on on my upper body strength. I will work on this by doing a couple sets of pushups before bed.
I also want to raise my stamina even more. I will do this by going for a jog at the Tryon Gym or at home.
Eli Cheever pd 2
I want to improve my trunk lift by two inches to get that I will practice that and stretch every day until the next fitness gram.
I also want to improve on my sit and reach by 3 inches to do this I will do leg stretches every day until the next fitness gram
Sophie Van Horn pd1
I will increase my curl ups by doing 75 crunches a day.
I will increase my trunk lift by an inch by doing a one minute superman everyday.
Kaleb H pd.6
1. I'm going to improve my pace by 5-10 by running every day for a 1/2 hour
2. I'm going to improve my push-up and sit up by 5-10 by doing 10 a day
Kayla Watkins i want to improve in running by getting to 3miles, to improve I will run 10 mins. Everyday. I also want improve in my sit up score by 10 so I will do 20 every other day.
Shelby Fray PD 1
1) I will try to get a 10-15 points more on my pacer test by running after school every Tuesday and Thursday
2) I will try to get my push-up score up by 5-7 by doing pushups
Jenna Vis Pd.4
1. I want to have a bigger pushup score by 5 by doing at least 5 pushups every night
2. Pacer score up by 5 by running in the morning for 10 mins.
JT Bieber
1goal is to raise my trunk lift by 5 inches by doing a trunk lift each day.
2goal is to raise my pushup by 20 by doing 10 pushups each day.
Theresa Aaseng Pd.6
Goal 1:I want to improve my push ups my at least 10. I'm going to improve my goal by doing 10 pushups each night.
Goal 2:I want to improve on my pacer test by at least 5.I'm going to improve my pacer by running at least two times a week.
Ashlynn Bowers
1. Next year I want to improve my pacer score by 10 to 20 by running 3 miles everyday from here on out.
2. I want to get better on my trunk lift but if I want to get better on something I would have to practice it.
Kira VanRoekel Pd. 6
Goal 1.- I will improve my pacer test score by 10. To accomplish this I will run everyday for 15 minutes a day, and increase that weekly.
Goal 2.- I would like to improve my curl ups by 10. To accomplish this I will do 30 curl ups everyday before I go to sleep.
Caitlynn Fletcher pd.4
Okay what i would like to change is my pacer score by at least 10. The other thing i would like to change my push up score by double the amount i had last time.
I want to improve my push by 10. I will do 5 push ups a night for a month. I want to improve curl ups by 15. I will do 5 curl ups every night for a month AllyFoss Pd.1
Maia Aichele Pd. 6
Goal 1- I will improve my pacer test by 10. To improve my score by 10 I will run a lot and take my dogs on walks.
Goal 2- I will improve my sit and reach by 2, to do this I will stretch daily.
Caden Stangohr I want to increase my pacer score by at least 10 by running at least 30 min every Wednesday and Friday
Austin Swenson Pd5
I would like to increase my trunk lift by 2. I will practice after school for 5 minutes. I would also like to increase my pacer test scare by 15, and i will run for 10 minutes a day.
Grace Mortenson Pd. 6
1. I want to increase my flexibility by 3, to do this I will stretch frequently.
2. I also want to increase my trunk lift by 3. To accomplish this I will do trunk lifts daily, and try to do better each day.;
Kenize Metzger pd.4
1. I would like to improve my pace by running for about 10-20 minutes a day.
2. I would like to improve on my push ups by doing 15-20 push ups every day.
macklin laabs pd.4
Goal#1
I want to increase my pushups by 10 by doing 10 every night.
Goal#2
iwant to increase my sit ups by doing 20 every night.
Taylor Cline
1. I want to improve my pacer score to 40 or higher, to improve I will run for 10 min. a day.
2. I also want to improve my pushup score, to improver I will do 30 pushups every day.
Reagan Hammond - Period 2
1. I would like to improve my endurance. I hate being one of the slowest people in my class because I get to tired right away.
2. I would also like to improve my weight, my goal is 100 lbs by the end of this school year.
Reagan Hammond P.2 Oops, I forgot how i am going to improve it. I am going to improve endurance by running every now and then (once a weekend around my block.)
And then I am going to improve my weight by eating healthy and working out.
Brett Cady pd.5
-One thing is the pacer test, I need to improve by 10 and run every day.
-One other thing is i need to improve my sit up test by 15, ill do 10 every day.
Tashlynne Badger Pd. 5
1. I'm going to increase my curl ups by doing 25 every night.
2. I'm going to increase my pacer score by running 1.5 miles every night
Cassidy Poole pd.4
I want to improve my pacer test by 20 so i will run 5 min. during the week until christmas.( i might go longer)
I want to improve my sit and reach by a lot so I will stretch every night before bed.
Ally Foss pd.5
1. I am going to improve my push by 10 by doing 5 push ups every night.
2. I am going to improve my curl ups by 10 by doing 10 curl ups every night
Ethan McManus
I Want to improve on the passer test and i will do that by running up and down the driveway. i also want to improve on the push up test and i will do that buy doing 30 push ups every day
Matt Anderson pd.6
Improvement #1: I will improve my Body Mass by eating things that are healthy had have enough calories in them to support my diet.
Improvement #2: Trunk lift I will improve by doing a trunk lift extension everyday for about a minute. This will make it so that while my head is above the surface I will be forcing my body to lift my head higher and higher as I gradually get better.
1. im going to improve my pushups by 20 so im going to do 50 a night
2.Im going to get 60 on my pacer so im going to run extra laps when im done with my warmup
Kiara pd 4
1)One that i wont to increase is pacer i wont to increase it by 20.I would run 3 miles to try to meet my goal two days in a week.2)My second one is to work one curl ups by 30. I will try to do 75 two day in a week.
colton hood
1. im going to improve on my pacer score by 10 or 15 to get there I am going to run.
2.my push ups by 8
COLTON HOOD
Natalie Brekhus P.D 2
One thing i want to do better is on my push ups. I want to increase by 7 push ups.IM gonna do 20 push ups a day.
I also want to improve my running.I will run a mile every week. I will get 60 pacers.
Sidney Bonestroo P.D.4
One thing I want to improve on is my push ups. The second thing I want to improve on is my sit up test. I will improve on these two things by running every day to get stronger and doing 10 sit ups and push ups every day.
Lake Terveer pd4
One think I would like to improve is my sit and reach. The second thing I would like to improve is my pacer. I will improve my sit and reach by reaching for my toes every night. And I will improve my pacer by running more and I want to improve by 20 or 30.
carter borchardt pd5
1 thing that i want to improve is my pacer score so i will run/jog around my block 5 times every day for 6 months
another thing i want to improve is my sit ups so i will do 50 sit ups every night for 6 months
Rayne Bakken pd. 6
I am going to improve my push-ups by doing 10-15 every night.
2. I am going to improve on my trunk lift by doing it every day for about 2 minutes.
Sydney Pelletier pd. 2
1). one of my goals is to i9ncrease my pacer score by 15. I am going to achieve that by running a mile every day.
2). I also would like to increase my push up score by 10. I will do this by doing 15 push ups every other night.
Caden Stangohr I would like to improve my pacer by ten by running for 30 minutes every Wednesday and Friday
I would also like to increase my pushups by 10 by doing 15 pushups every night
Timothy Ruhoff p.d. 6
I would like to improve on my push ups by doing 10 a week.
and improve my pacer test by atleast 10-15 by running around my house.
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