El Roble Intermediate School

Fitness Table & Fitness Testing

Keeping Fit

Part of Fitness Frequency (how often) Intensity (how hard) Time (how long)
Cardiovascular Fitness Threshold: 3 days a week Target: 5-6 days a week Make the heart beat faster than normal - teenagers about 135-165 beats per min. Threshold: 15 min.Target: 30 min.
Muscular Strength Threshold: 3 days a week Target: every other day Lift more weight than you normally lift. Increase the amount of weight you lift each time, but build up slowly. Threshold: Repeat each exercise 3-8 times Target: Do 3 sets of 3 reps for each exercise.
Muscular Endurance Threshold: 3 days a week Target: 5-6 days a week Continue an exercise longer than usual. Increase the number of times you repeat an exercise, but build up slowly. Threshold: Tepeat exercise using only certain body parts for one minute-repeat exercise using the whole body 8 times. Target: Several minutes for exercise using only certain body parts-up to 25 times for exercise using the whole body.
Flexibility Threshold: 3 days a week Target: daily Stretch muscles longer than usual, but do it slowly. Threshold: Stretch and hold exercise for 10-15 sec Target: Repeat 3 different times, resting muscles between stretching.

Fitness Testing

Since physical fitness is a major priority of the P.E. Department, each student's progress toward fitness will be evaluated throughout the year, using local and nationally normed health related tests. Individual performances are compared with students of the same age and sex throughout the state or nation. Areas tested include flexibility, upper body strength, cardiovascular endurance, speed and agility, and abdominal strength.