Baremos de Test Fitnessgram:

Zonas saludables

BOY
15-m eter S
PA C E R
. 20-m eter (U s
VO2m ax PA C E R e
(m l · kg –1 (Enter # conversio O ne -m ile W.alk test Body
Age · laps n run (VO2m ax) Percent m ass
m in–1) in chart; index
5 (m in:sec)
Participation in run. Completio 2 fat 1 20 14.7
6 n of 5
2 0
1 20 14.7
Lap count
distance. 5 0
7 standards not 2 1 20 14.9
8 recommended. Time stan- 5
2 0
1 20 15.1
dards not 5 0
9 re- 2 7 20 13.7
10 4 5 2 6 3 8 11:3 9:00 5
2 7 21 14.0
11 2
4 2
5 3
2 1
7 0
3 0
9 0
11:0 8:30 5
2 7 21 14.3
12 2
4 2
5 3
3 2
7 0
4 4
9 0
10:3 8:00 5
2 7 22 14.6
13 2
4 2
5 2
4 2
8 2
5 4 0
108 10:0 7:30 4 5 5
2 7 23 15.1
14 2
4 2
5 1
4 3
8 4
5 0
108 9:30 7:00 2
4 2
5 5
2 7 24.5 15.6
15 2
4 2
5 1
5 3
9 4
6 123 9:00 7:00 2
4 2
5 5
2 7 25 16.2
16 2
4 2
5 1
6 4
9 7
8 123 8:30 7:00 2
4 2
5 5
2 7 26.5 16.6
17 2
4 2
5 1
6 4
106 0
8 138 8:30 7:00 2
4 2
5 5
2 7 27 17.3
17+ 2
4 2
5 1
7 106 0
9 138 8:30 7:00 2
4 2
5 5
2 7 27.8 17.8
2 2 2 4 2 2 5

C url-up 90° push- M odified F lexed Back-saver

(no Trunk lift up pull-up arm sit and Should
Age . (inches) (no (no. hang reach* er
5 com
2 pleted1 6 1 3 . 8 com
2 plete
7 2(seconds
8 ) (inches
8 ) stretc
Health
0 2 y
6 2 1 6 1 3 8 2 7 2 8 8
0 2 Fitness
7 4 1 6 1 4 1 3 9 3 8 8 Zone =
8 6 4
2 6 2
1 5 0
1 4 1 3 1 8 touching
9 9 0
2 6 2
1 6 3
1 5 1
1 4 0
1 8 fingertip
4 2 5 1 0 s
10 1 2 9 1 7 2 5 1 4 1 8 together
11 2
1 4
2 9 2
1 8 0
2 6 5
1 6 0
1 8 behind
12 5
1 8
3 9 2
1 1 0
2 7 7
2 1 3
1 8 the back
8 6 2 0 0 0 0 5 on both
13 2 4 9 1 1 2 8 2 1 1 8
the right
14 1
2 0
4 9 2
1 2
1 5
3 9 2
2 2
1 7
2 8 and left
15 4
2 5
4 9 2
1 4
1 0
3 1 5
2 5
1 0
2 8 sides.
16 4
2 7
4 9 2
1 6
1 5
3 0
1 7
3 5
1 0
2 8
17 4
2 7
4 9 2
1 8
1 5
3 2
1 0
3 5
1 0
2 8
17+ 4
2 7
4 9 2
1 8
1 5
3 4
1 0
3 5
1 0
2 8
4 7 2 8 5 4 0 5 0
 G IR L S
15-meter
PA C E R
. 20-meter (U s
VO2m ax PA C E R e
(ml · kg –1 (Enter # conversion One-m ile W.alk test Body
Age · laps chart; run (VO2max) Percent mass
min–1) in enter (min:sec) index
5 Participation in run. Completio 32fat 17 2 16.2
6 n of 32 17 1
2 16.2
Lap count
distanc e. 1
7 standards not 32 17 2 16.2
8 recommended. Time stan- 32 17 2
2 16.2
dards not 2
9 re- 32 13 2 13.5
10 3 4 7 4 9 5 12:30 9:30 32 13 3
23.5 13.7
11 9
3 7
4 1 1
4 1 4
5 12:00 9:00 32 13 2 14.0
12 8
3 6
4 5
1 1
4 9
1 4
5 12:00 9:00 32 13 4
24.5 14.5
13 7
3 5
4 5
2 1
5 9
3 4
6 11:30 9:00 3 4 32 13 24.5 14.9
14 6
3 4
4 3
2 1
5 0
3 7
6 11:00 8:30 6
3 4
4 32 13 2 15.4
15 5
3 3
4 3
3 1
5 0
4 7
6 10:30 8:00 5
3 3
4 32 13 5
2 16.0
16 5
3 3
4 2
3 1
6 2
4 7
8 10:00 8:00 5
3 3
4 32 13 5
2 16.4
17 5
3 3
4 2
4 1
6 2
5 0
8 10:00 8:00 5
3 3
4 32 13 5
2 16.8
17+ 5
3 3
4 1
4 1
7 4
5 0
9 10:00 8:00 5
3 3
4 32 13 6
27.3 17.2
5 3 1 2 4 4 5 3

C url-up 90° push- Modifie d Flexed Back-saver

(no Trunk lift up pull-up arm sit and Shoulde
Age . (inches) (no (no. hang reach* r
completed)
5 2 1 6 1 3 . 8 completed
2 7 (seconds
2 8 ) (inches
9 ) stretch
Healthy
0 2 Fitness
6 2 1 6 1 3 8 2 7 2 8 9
0 2 Zone
7 4 1 6 1 4 1 3 9 3 8 9 =
8 6 4
2 6 2
1 5 0
1 4 1 3 1 9 touching
9 9 0
2 6 2
1 6 3
1 4 1
1 4 0
1 9 fingertips
2 2 5 1 0 together
10 1 2 9 1 7 1 4 1 4 1 9 behind the
11 2
1 6
2 9 2
1 7 5
1 4 3
1 6 0
1 1 back on
12 5
1 9
3 9 2
1 7 5
1 4 3
1 7 2
1 0
1 both the
8 2 2 5 3 2 0 right and
13 1 3 9 1 7 1 4 1 8 1 1
left sides.
14 8
1 2
3 9 2
1 7 5
1 4 3
1 8 2
1 0
1
15 8
1 2
3 9 2
1 7 5
1 4 3
1 8 2
1 0
1
16 8
1 5
3 9 2
1 7 5
1 4 3
1 8 2
1 2
1
17 8
1 5
3 9 2
1 7 5
1 4 3
1 8 2
1 2
1
17+ 8
1 5
3 9 2
1 7 5
1 4 3
1 8 2
1 2
1
8 5 2 5 3 2 2