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Minimum Fitness Standards
Tumwater Middle School has adopted the Five for Life minimum fitness standards. Minimum fitness standards are the base
level results for an individual to be considered at a healthy level in the area the test is testing. This is not a a definite
indicator of overall health and fitness but a starting point at identifying fitness level and a way to develop and implament
a plan for improving fitness. At TMS we test students in the area of the five fitness Components, this inludes Cardiorespiratory
Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition which is not tested at the middle school
level.
Fitness Tests
- 1 mile run: Distance measurement used to assess cardiorespiratory endurance. Activities
to do at home: Bicycling, swimming, running, walking the dog, mowing the lawn, jumping rope, soccer, basketball, etc.
- Curl-Ups - this measurement determines the amount of muscular endurance in the abdominals
and hips. Activities to do at home: Raking leaves, carrying groceries, circuit training, crunches, shovel snow.
- Push-Ups - The push-up is a measure of upper body muscular strength, which is performed
by doing as many right angle push-ups as possible. Activities to do at home: Plank push-ups, wall push-ups.
- Sit and Reach - The sit and reach measures flexibility of the hamstrings and lower back.
Activities to do at home: Stretches, gymnastics, toe touches, yoga, etc.
- BMI - BMI stands for Body Mass Index. It is derived from the height and weight of a
student and is an indicator of overall health. Activities to do at home: Follow the food guide pyramid (www.mypyramid.gov) limit t.v. and video games, stay active.
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