ACTIVITY

COMPOSITION
STRENGTH,
ENDURANCE,
&&&FLEXIBILITY
CAPACITY
ACTIVITY
BODY
COMPOSITION
MUSCLE
STRENGTH,
ENDURANCE,
FLEXIBILITY
AEROBIC
ACTIVITY
CAPACITY
ACTIVITY
ACTIVITY
BODY
BODY
COMPOSITION
COMPOSITION
MUSCLE
MUSCLE
STRENGTH,
STRENGTH,
ENDURANCE,
ENDURANCE,
FLEXIBILITY
&& FLEXIBILITY
AEROBIC
AEROBIC
CAPACITY
CAPACITY
ACTIVITY BODY
BODY
COMPOSITIONMUSCLE
MUSCLE
STRENGTH,
ENDURANCE,
FLEXIBILITY AEROBIC
AEROBIC
CAPACITY
ACTIVITY
BODY
COMPOSITION
MUSCLE
STRENGTH,
ENDURANCE,
& FLEXIBILITY
AEROBIC
CAPACITY

BODY COM

Low
Marcie Wallace
Grade: 13 Age: 24
School1
Instructor(s): Marcie Wallace
Date
Height Weight
Current:
4/23/2015
5'4"
132 lbs
Past:
1/20/2015
5'4"
133 lbs

Being too lean or too heavy may be

a sign of (or lead to) health problems.
Needs
Needs
HealthyFitness
FitnessZone
Zone
Healthy
Improvement
Improvement
Needs
Healthy Fitness Zone
Needs
Improvement
Healthy
Fitness
Zone in
Needs
Needs
Needs
many
of
the
past
did you
participate
Improvement
High
Risk
Some
Risk 7 days
Healthy
Fitness
Zone
Healthy
Fitness
Zone
Healthy
Fitness
Zone
Improvement
Improvement
Improvement

On how
Aerobicactivity
Capacity
(VO2
physical
for a total
of Max)
30-60 minutes, or more,
overCurrent:
the course of the day?
41.8
Past:

41.5

On how many of the past 7 days did you do exercises to

score for Aerobic Capacity is based on the number of PACER
strengthen orYour
yourBMI.
muscles?
lapstone
and your
It shows your ability to do activities such as
running, cycling, and sports at a high level.

On how many of the past 7 days did you do exercises to

Laps
BMI
loosen
up orPACER
relax your
muscles?
Current: 42
22.7
Past:

41

22.8

Needs
Improvement

Healthy Fitness Zone

30
59

(Trunk Extension)
Current: Incomplete
Past:
Incomplete

(Upper Body)Push-Up
Current:
Past:

vigorous activities or sports that you enjoy for a total of 60

minutes each day.

Your abdominal and upper-body strength are both in the

Healthy Fitness Zone. To maintain your fitness, do resistance
training that includes exercises for each of these areas.
Abdominal exercises should be done 3 to 5 days each week.
Strength activities for other parts of your body should be done
3 days a week.
2005 The Cooper Institute
Your flexibility is in the Healthy Fitness Zone. Maintain your
flexibility by stretching slowly 3 or 4 days each week, holding
the stretch 20-30 seconds.

(Abdominal)Curl-Up
Current:
Past:

MESSAGES
MESSAGES
Your aerobic capacity score is in the Healthy Fitness Zone.
MESSAGES
To maintain fitness, youMESSAGES
should
be active every day. Try to do
MESSAGES
MESSAGES

20
30

Marcie, Good News. Your body composition score is in the

Healthy Fitness Zone. To maintain this healthy level, do the
following:
-Get at least 60 minutes of moderate to vigorous activity each
day.
-Limit time spent watching TV and playing video games.
-Eat a healthy diet including fresh fruits and vegetables.
-Limit foods with solid fats and added sugars.
Healthy Fitness Zone for 24 year-old girls
Aerobic Capacity: >= 38.6 ml/kg/min
Curl-Up: >= 18 repetitions
Trunk Lift: 9-12 inches
Push-Up: >= 7 repetitions
Back-Saver Sit and Reach: At least 12 inches on R & L
Body Mass Index: 17.6 - 25.1

(Flexibility)Back-Saver Sit and Reach R,L

Current:
Past:

12.00, 12.00
11.00, 9.50
HealthyFitness
FitnessZone
Zone
Healthy

Body MassVery
Index

Needs
Needs
Improvement
Improvement
Needs
Needs
Needs
Needs
Improvement
Needs
Improvement
Improvement
Improvement

Very
Healthy Fitness Zone
Low Healthy
Low
HealthyFitness
FitnessZone
Zone
Healthy
Fitness
Zone
VeryHealthy Fitness Zone
Improvement
Very
Very
Very
Some Risk
High Risk
Low
Low
Low
Low

Current: Being too lean or too22.7

heavymay
maybe
be
Being too lean or too heavy
Past:
22.8
signofof(or
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To be healthy and fit it is important to do some physical

activity almost every day. Aerobic exercise is good for your
heart and body composition. Strength and flexibility exercises
are good for your muscles and joints.

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