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.