These guidelines do change for age or gender, either you are fit or you are not.
1. Cardiovascular Fitness Goal
Walk a one mile flat course in at least 15 minutes.
Most high schools have tracks
2. Flexibility Goals
Sit on the floor with your legs flat, bend forward and
touch your toes. Lie flat on your back extending your
arms back behind your head, flat to the floor.
3. Strength Goals
20 pushups. Women with knees bent