## What is the FitnessGram PACER Test and Why Should You Try It?

If you are looking for a simple and effective way to measure your aerobic fitness, you might want to try the FitnessGram PACER Test. The PACER stands for Progressive Aerobic Cardiovascular Endurance Run, and it is a multistage test that gets more difficult as it continues. In this blog post, I will explain what the PACER Test is, how it works, what are its benefits, and how you can prepare for it.

**The FitnessGram PACER Test Lyrics**

**Level 1**

Feel it

One

Two

Three

Four

Five

Six

Seven; end of level one

**Level 2**

Eight

Feel it

Nine

Ten

Eleven

Twelve

Thirteen

Fourteen

Fifteen; end of level two

**Level 3**

High rollers

Sixteen

High rollers

Seventeen

High rollers

Eighteen

Nineteen

Twenty

Twenty-one

High rollers

Twenty-two

High rollers

Twenty-three; end of level three

**Level 4**

High rollers

Twenty-four

Twenty-five

Twenty-six

Twenty-seven

High rollers

Twenty-eight

Twenty-nine

High rollers

Thirty

High rollers

Thirty-one

Thirty-two; end of level four

**Level 5**

Thirty-three

Thirty-four

Thirty-five

Thirty-six

Thirty-seven

Thirty-eight

Thirty-nine

Forty

Forty-one; end of level five

**Level 6**

Forty-two

Forty-three

Forty-four

Forty-five

Forty-six

Forty-seven

Forty-eight

Forty-nine

Fifty

Fifty-one; end of level six

**Level 7**

Fifty-two

Fifty-three

Fifty-four

Fifty-five

Fifty-six

Fifty-seven

Fifty-eight

Fifty-nine

Sixty

Sixty-one; end of level seven

**Level 8**

Sixty-two

Sixty-three

Sixty-four

Sixty-five

Sixty-six

Sixty-seven

Sixty-eight

Sixty-nine

Seventy

Seventy-one

Seventy-two; end of level eight

**Level 9**

Seventy-three

Seventy-four

Seventy-five

Seventy-six

Seventy-seven

Seventy-eight

Seventy-nine

Eighty

Eighty-one

Eighty-two

Eighty-three; end of level nine

**Level 10**

Eighty-four

Eighty-five

Eighty-six

Eighty-seven

Eighty-eight

Eighty-nine

Ninety

Ninety-one

Ninety-two

Ninety-three

Ninety-four; end of level ten

**Level 11**

Ninety-five

Ninety-six

Ninety-seven

Ninety-eight

Ninety-nine

One hundred

One hundred one

One hundred two

One hundred three

One hundred four

One hundred five

One hundred six; end of level eleven

**Level 12**

One hundred seven

One hundred eight

One hundred nine

One hundred ten

One hundred eleven

One hundred twelve

One hundred thirteen

One hundred fourteen

One hundred fifteen

One hundred sixteen

One hundred seventeen

One hundred eighteen; end of level twelve

**Level 13**

One hundred nineteen

One hundred twenty

One hundred twenty-one

One hundred twenty-two

One hundred twenty-three

One hundred twenty-four

One hundred twenty-five

One hundred twenty-six

One hundred twenty-seven

One hundred twenty-eight

One hundred twenty-nine

One hundred thirty

One hundred thirty-one; end of level thirteen

**Level 14**

One hundred thirty-two

One hundred thirty-three

One hundred thirty-four

One hundred thirty-five

One hundred thirty-six

One hundred thirty-seven

One hundred thirty-eight

One hundred thirty-nine

One hundred forty

One hundred forty-one

One hundred forty-two

One hundred forty-three

One hundred forty-four; end of level fourteen

**Level 15**

One hundred forty-five

One hundred forty-six

One hundred forty-seven

One hundred forty-eight

One hundred forty-nine

One hundred fifty

One hundred fifty-one

One hundred fifty-two

One hundred fifty-three

One hundred fifty-four

One hundred fifty-five

One hundred fifty-six

One hundred fifty-seven; end of level fifteen

**Level 16**

One hundred fifty-eight

One hundred fifty-nine

One hundred sixty

One hundred sixty-one

One hundred sixty-two

One hundred sixty-three

One hundred sixty-four

One hundred sixty-five

One hundred sixty-six

One hundred sixty-seven

One hundred sixty-eight

One hundred sixty-nine

One hundred seventy

One hundred seventy-one; end of level sixteen

**Level 17**

One hundred seventy-two

One hundred seventy-three

One hundred seventy-four

One hundred seventy-five

One hundred seventy-six

One hundred seventy-seven

One hundred seventy-eight

One hundred seventy-nine

One hundred eighty

One hundred eighty-one

One hundred eighty-two

One hundred eighty-three

One hundred eighty-four

One hundred eighty-five; end of level seventeen

**Level 18**

One hundred eighty-six

One hundred eighty-seven

One hundred eighty-eight

One hundred eighty-nine

One hundred ninety

One hundred ninety-one

One hundred ninety-two

One hundred ninety-three

One hundred ninety-four

One hundred ninety-five

One hundred ninety-six

One hundred ninety-seven

One hundred ninety-eight

One hundred ninety-nine

Two hundred; end of level eighteen

**Level 19**

Two hundred one

Two hundred two

Two hundred three

Two hundred four

Two hundred five

Two hundred six

Two hundred seven

Two hundred eight

Two hundred nine

Two hundred ten

Two hundred eleven

Two hundred twelve

Two hundred thirteen

Two hundred fourteen

Two hundred fifteen; end of level nineteen

**Level 20**

Two hundred sixteen

Two hundred seventeen

Two hundred eighteen

Two hundred nineteen

Two hundred twenty

Two hundred twenty-one

Two hundred twenty-two

Two hundred twenty-three

Two hundred twenty-four

Two hundred twenty-five

Two hundred twenty-six

Two hundred twenty-seven

Two hundred twenty-eight

Two hundred twenty-nine

Two hundred thirty

Two hundred thirty-one; end of level twenty

**Level 21**

Two hundred thirty-two

Two hundred thirty-three

Two hundred thirty-four

Two hundred thirty-five

Two hundred thirty-six

Two hundred thirty-nine

Two hundred forty

Two hundred forty-one

Two hundred forty-two

Two hundred forty-three

Two hundred forty-four

Two hundred forty-five

Two hundred forty-six

Two hundred forty-seven; end of level twenty-one, end of the test

## What is the PACER Test?

The PACER Test is a running test that is used to estimate your aerobic capacity, which is the ability of your heart and lungs to deliver oxygen to your muscles during physical activity. The test requires you to run back and forth across a 20-meter track, keeping pace with a series of beeps that get faster every minute. The test starts at a speed of 8.5 km/h and increases by 0.5 km/h every minute. You have to reach the opposite end of the track before the next beep sounds. If you fail to do so twice in a row, the test is over and your score is the number of laps you completed.

The PACER Test is part of the FitnessGram assessment, which is a comprehensive health-related fitness program for students in grades K-12. The FitnessGram assessment also measures your muscular strength, endurance, flexibility, and body composition, and compares your results to the Healthy Fitness Zone or the Needs Improvement Zone. The FitnessGram program is designed to promote lifelong physical activity and health among children and adolescents.

## What are the Benefits of the PACER Test?

The PACER Test has several benefits for both students and teachers. Some of them are:

- It is easy to administer and requires minimal equipment. All you need is a 20-meter track, a CD player or a smartphone with speakers, and a score sheet.
- It is suitable for students of different ages, abilities, and fitness levels. The test adapts to your individual pace and allows you to stop when you reach your limit.
- It is fun and motivating. The test creates a positive atmosphere and encourages students to challenge themselves and improve their performance.
- It provides an accurate estimate of your aerobic capacity. The test has been validated by scientific research and correlates well with other measures of aerobic fitness, such as VO2 max.
- It helps you monitor your progress and set goals. The test gives you immediate feedback on your fitness level and allows you to track your improvement over time. You can also compare your score to the normative data provided by the FitnessGram program.

## How to Prepare for the PACER Test?

If you want to do well on the PACER Test, you need to prepare yourself both physically and mentally. Here are some tips to help you get ready for the test:

- Warm up properly before the test. Do some light cardio exercises, such as jogging, skipping, or jumping jacks, for 5 to 10 minutes. Then stretch your major muscle groups, especially your legs, for another 5 minutes.
- Pace yourself during the test. Start at a comfortable speed and gradually increase it as the beeps get faster. Do not sprint or run too fast at the beginning, as you will get tired quickly and lose stamina.
- Breathe deeply and rhythmically. Inhale through your nose and exhale through your mouth. Try to synchronize your breathing with your steps or the beeps.
- Stay focused and positive. Concentrate on your running technique and listen to the beeps carefully. Do not look at other runners or get distracted by noises or movements around you. Encourage yourself with positive thoughts and affirmations.
- Have fun and enjoy the challenge. The PACER Test is not only a fitness test but also an opportunity to have fun and show your potential. Do not be afraid of failure or compare yourself to others. Just do your best and be proud of yourself.

I hope this blog post has given you some useful information about the FitnessGram PACER Test. If you have any questions or comments, please feel free to leave them below. Thank you for reading!