SUGGESTIONS FOR IMPROVEMENT

FLEXIBILITY

Try to stretch 2-3 times a day for 8-10 minutes. Hold each stretch for 15-20 seconds without bouncing. Try to warm up before stretching by doing some light exercises such as jogging, jumping jacks, and/or jumping rope. Muscles will stretch easier and further when the body is warm.

PACER

The pacer test measures a person's cardiovascular endurance. Do exercises that increase ones heart rate for 20-30 minutes at a time, 3-4 times a week. Try to stay in one's Target Heart Zone while exercising. To figure out one's Target Heart Zone, subtract age from 220 to get Maximum Heart Rate. Target heart rate is 60%-80% of maximum heart rate.

Example: 220-13=207

60% of 207=124

80% of 207=166

Target Heart Zone = 124-166

While exercising, stop and check heart rate to see if in the correct zone!

PUSH UPS

Try to do regular push ups and modified push ups. The test requires that one's shoulder blades and arms be at a 90 degree angle. Practice the push ups the correct way! Basic weight lifting would be beneficial. Try to do 3-4 sets of 10-15 repetitions for each major muscle group. Work out each muscle group every other day or 2-3 times per week.

CURL UPS

This test measures abdominal strength. To improve abdominal strength, one should do abdominal crunches of various types. It is important to use the abdominal muscles when doing a crunch rather that using the head and neck. Isolating the various abdominal muscles will help to improve overall abdominal strength.