23-24APR15: FITNESSGRAM Day 1

Today we will put all of the hard work we’ve spent together to the test – literally, as in today we begin the California Physical Fitness Test (PFT) aka the FITNESSGRAM.

Toady we’ll knock out the ‘Abdominal Strength and Endurance‘ event known as the “Curl Up”. Here is the movement standards video and the minimum goals you should have earn maximum credit for this event based on gender/age:

https://pftdata.org/video.aspx?v=Curl-Up

MALES (13 years old): 21 curl-ups
FEMALES (13 years old): 18 curl-ups

Next, we’ll knock out the “Trunk Extensor Strength & Flexibility” Here’s the breakdown:

TRUNK EXTENSOR STRENGTH & FLEXIBILITY TEST:

MALES (12/13/14): 9-12 inches
FEMALES (12/13/14): 9-12 inches

Finally we will knock out the “Flexibilty’ test, by first performing the Shoulder Stretch, and then performing the Sit & Reach only as needed:

SHOULDER STRETCH  BACK SAVER SIT & REACH*

*Sit & Reach only necessary if athlete can NOT pass the ‘Shoulder Stretch’ test (being able to touch fingertips together, behind the back, from each side).

SIT & REACH: MALES (12/13/14): 8 in
SIT & REACH: FEMALES (12/13/14): 10 in

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