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    3rd Grade Fitness Standards

    Flexibility- Sit and Reach

    Flexibility is the range of motion of the muscles and tendons surrounding a joint.  The sit and reach stretch measures hamstring flexibility.  To improve, perform safe stretching activities 2-3 days per week. 

    Sit and Reach

    Boys

    Girls

    Exceeds

    29-50 cm

    31-50 cm

    Healthy Fitness Zone

    21-28 cm

    23-30 cm

    Needs Improvement

    0-19 cm

    0-21 cm

     

    Muscular Endurance- Curl Ups

    This is an indication of how long a muscle group can perform to exhaustion.  The Curl-Ups test measures the endurance of the abdominal muscles, which is important for posture and maintenance of low back health.  To improve, perform curl-ups, Pilates, yoga or other abdominal exercises 3-5 days per week. 

    Curl Ups

    Boys

    Girls

    Exceeds

    51-80

    51-80

    Healthy Fitness Zone

    30-50

    30-50

    Needs Improvement

    0-29

    0-29

     

    Muscular Strength Push Ups

    This is an indication of how much force a muscle group can exert.  The Push up test measures upper body strength.  To improve, perform sports that use upper body muscles like gymnastics and swimming,  You can also do climbing activities, push-ups and chin ups 3-5 days per week.                                              

    Push Ups

    Boys

    Girls

    Exceeds

    12-80

    11-80

    Healthy Fitness Zone

    6-11

    5-10

    Needs Improvement

    0-5

    0-4

     

    Cardiovascular endurance- Mile Run and PACER

    This is a measurement of aerobic fitness, which is the most important area of fitness in terms of your overall health.  For optimal fitness, you need to be active most days of the week for 60 minutes.  To improve, perform activities such as walking, running, biking, swimming, and other sports or aerobic activities that you enjoy.

    Mile Run

    Boys

    Girls

    Exceeds

    0:01-9:59

    0:01-9:59

    Healthy Fitness Zone

    10:00-13:59

    10:00-13:59

    Needs Improvement

    14:00-30:00

    14:00-30:00

     

    PACER

    Boys

    Girls

    Exceeds

    61+

    61+

    Healthy Fitness Zone

    20-61

    20-61

    Needs Improvement

    0-19

    0-19