The Fitness Gram Pacer Test

The fitness test from high school

What is the FitnessGram Pacer Test?

The fitness gram pacer test is used to measure your cardio-vascular fitness. You need to sprint between two marks that are 20 meters apart within a set amount of time. The time that you have to complete the sprint gets shorter for every round that you complete. The aim is to complete as many rounds as possible. Your fitness is measured by how many times you can complete the 20 meter sprint.

If you fail to complete the 20 meter sprint twice, your turn has ended. Your fitness is measured by how many rounds you can do. The FitnessGram Pacer Test was a popular method used to gauge physical fitness in schools. It has made a major comeback on the online hemisphere in the form of memories and memes of this high-school assessment.

The original the fitness gram pacer test sound track

Here is the original sound track. Many of you will remember this from high school.

This old school memory has sparked a lot of conversation online. For example, here are some of the funny remarks added to the comments of the above video:

If you're not careful, you could be sucked into endless scrolling through the comments as you remember your own experience of this test (as one does when they have nothing better to do and happen to land on YouTube).

The test has sparked massive conversation on sites like Reddit, YouTube and the like. Check out this funny rendition of the pacer test:

The fitness gram pacer test lyrics/words:

These are the exact words to the fitness gram pacer test:

The fitness gram pacer test is a multi-stage aerobic capacity test that progressively gets more difficult as it continues. The 20 meter pacer test will begin in 30 seconds (Line up at the start). The running speed starts slowly, but gets faster each minute after you hear this signal (sound effect). A sing lap should be completed every time you hear this sound (sound effect). Remember to run in a straight line, and run as long as possible. The second time you fail to complete a lap before the sound your test is over. The test will begin on the word start. On your mark, get ready, start (sound effect).

Using the pacer test to measure your current fitness level

Jokes aside, this test is a great way to measure your aerobic fitness. Place two markers 20 meters apart. Take the test by playing the soundtrack while trying to go as far as you can. Once you have failed two times in a row, write down the number of rounds that you have completed. This number measures your current fitness level.

Do this test every few months. This will help to determine how much your fitness has improved because of your current exercise program.

Exercises that improve your pacer test results

Exercise in general will help to improve your overall fitness levels, but certain exercises will help you to get further through this test than others. Here are some of the best exercises to help improve your cardio-vascular fitness:

1. High Intensity interval training (HIIT)

High intensity interval training, or HIIT for short, is a form of training where you exercise at your body's maximal capacity for a short amount of time. Alternate between periods of high intensity and low intensity. Doing so will increase the effectiveness of this kind of workout. The most popular ratio is a one-to-two interval ratio.

For example, sprint as fast as you can for 10 seconds. Immediately afterwards, jog and a much lower intensity for 20 seconds. Sprint again and repeat this cycle for as long as you can. As your fitness improves, work your way up to doing this without stopping for 10-20 minutes.

Interval training has been touted as one of the best forms of exercise to burn fat and retain muscle mass. It also takes less time than conventional cardio - and is definitely less boring. You can burn more calories in half an hour of high intensity interval training, if done right, than an hour of traditional steady-state cardio.

Due to the high intensity of this kind of training, your body adapts by ramping up its metabolism rate. This is why HIIT puts your body into a 'fat burning zone' for hours after the exercise. The shortened amount of time that this training takes will also reduce the risk of muscle loss. In fact, this form of exercise can increase muscle size because of the amount of strain placed on muscle fibers.

Learn more about high intensity interval training.

2. Steady state cardio-vascular exercise

Normal cardiovascular exercise is also referred to as traditional or steady-state cardio. This includes exercises like running, cycling, swimming, dancing or playing tennis. These exercises increase the rate at which your body turns oxygen and fat into energy. It increases the capacity of blood vessels bring nutrients to muscles while disposing of metabolic by-products like carbon dioxide and lactic acid (learn about lactic acid to improve physical performance).

By increasing the rate at which your body can turn nutrients like fat and oxygen into energy, your fitness level will improve. This will help you to do better on the Fitness Gram Pacer Test.

3. Explosive training

Explosive training refers to exercises that generate the most amount of power from a muscle group - in a single movement. It combines strength with speed. Examples of explosive training include jump squats, clap push-ups, and jumping as high as you can. Explosive training will help you to acclimatize to the extreme intensities that the later rounds of the pacer test induce. The more often you exercise at a maximal capacity, the better you will be at doing so.

Using the test as the workout

You can use The Fitness Gram Pacer Test as a workout of its own. This makes for a great high intensity exercise. If you spend most of your time building muscle and want to do a form of cardio that does not take up too much of your exercise time, this test might be a great workout for you to do. Do this test regularly to improve your overall fitness. It will increase your metabolism and the rate at which your body burns fat.

Do this test a few times a week to help your body learn how to use oxygen and fat for fuel - instead of turning to muscle fibers for nutrients. In the long run, this will help your body to be less catabolic.

Read this if you want to learn more about reducing the rate at which your body breaks down muscle fibers for energy.

Conclusion

The Fitness Gram Pacer Test might have been a total nightmare during your school days, but it is a great way to see how far you've come along your fitness journey. Doing this test every few months will help you to ascertain whether your workout routine is actually improving your overall fitness. Measure your fitness regularly to keep yourself motivated. 

As always, remember to drink enough water and eat healthy. Stay Strong!

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