Fit Squad
Welcome to the online version of the Carolina Panthers Fit Squad – an innovative youth fitness initiative dedicated to health, fitness and fun for children around the Carolinas! The Fit Squad features a free fitness and nutrition curriculum for physical education and classroom teachers and is designed to get kids moving with engaging and creative activities.
The Carolina Panthers Fit Squad curriculum was created to provide elementary school physical education and classroom teachers with a fun and motivational resource to help students lead healthy, active lifestyles. This easy-to-use physical education curriculum is both fun and flexible and can be incorporated into existing activity programs.
Fit Squad Challenge (Volume 3)
Fit Squad Volume 3 features the Fit Squad Challenge, an in-class fitness test that can be administered by elementary classroom teachers, and consists of six fitness tests. Students can achieve three fitness levels: Black, Silver and Blue. Each level has standards for boys and girls, ages 6-12. Black is the beginner level; Silver is the intermediate level; and Blue is the advanced level.
The program is designed to complement existing physical education tests and provide students with a fun way to track their physical fitness progress. Each Fit Squad Challenge activity is easy to organize and can be done in a classroom with minimal support materials. Teachers are encouraged to test students multiple times during the course of the year so students can track their personal growth and progress.
The activity sheets list Panthers Fit Squad support activities that will help students prepare for the challenge tests. The support activities are from Volume 1 and 2 of the Panthers Fit Squad curriculum and can be found under the Fit Squad Activity pages below. Download all six Fit Squad Challenge Activities or download them individually below.
Fit Squad Activity Pages (Volume 1 and 2)
The Fit Squad Activity Pages from volumes 1 and 2 of the program include 50 activities that are specially designed for grades K-5. Activities are designed to provide both physical education and classroom teachers with great flexibility. Teachers are encouraged to use the activities to meet specific needs. For example, teachers can use multiple Fit Squad activities during a single session or at various 10-minute breaks throughout the school day. Utilize the program contents in a way that works best for your time and lesson plans with a goal of providing 30 minutes of activity during the school day. Download all 50 Fit Squad Activity Pages or download them individually below.
Fit Squad Nutrition Tips
- Make half your grains whole. Of the six servings of bread, rice and cereal recommended by the USDA's Food Guide Pyramid, three should be whole grains. To find foods made from whole grains, read the food label. Look for the word "whole" in front of the name of the grain on the list of ingredients.
- Vary your veggies. From asparagus to zucchini, you'll reap a bounty of vitamins and minerals when you choose from a colorful variety of vegetables. Veggies provide important nutrients such as potassium, folate, vitamin A, vitamin C, vitamin E and fiber.
- Focus on fruits. For the most vitamins and minerals and great taste, pick a variety of colorful fruits. Fruits are sweet to eat and packed with potassium, folate, vitamin C and fiber.
- Bone up on calcium with milk, yogurt and cheese. Calcium is what you need to build strong bones. Eat low-fat yogurt at breakfast, drink low-fat flavored milk with lunch and have string cheese at snack time.
- Go lean with protein. Beef, chicken, turkey, lamb, beans, fish, nuts and seeds provide your body with protein. Most meat and poultry choices should be lean or low-fat. Fish, nuts and seeds are not low-fat, but they contain healthy oils, so choose these foods frequently. Meat, beans, seeds and nuts supply you with protein, B vitamins, iron and zinc. These nutrients boost the immune system, build and repair muscle, fuel activity and help your brain function.
- Fuel up your morning with a healthy breakfast. The best way to get vitamins and minerals daily is through eating naturally nutrient rich foods, such as low-fat or fat-free milk, yogurt or cheese; 100 percent whole grains; fruits and vegetables; and lean meats and beans. A healthy breakfast should include at least three of the five food groups. For example, a bowl of low-fat granola cereal layered with creamy low-fat yogurt and topped with juicy strawberries is a nutrient-rich and delicious way to start your morning. Studies show children who eat breakfast have better attendance, higher test scores and better overall nutrition and are less likely to be overweight.
- Power up your lunch. Whether you are making lunch or eating lunch provided by the cafeteria, choose nutrient rich foods, such as low-fat or fat-free milk, yogurt or cheese; 100 percent whole grains; fruits and vegetables; and lean meats and beans. For example, when going through the lunch line choose a variety of colorful fruits and vegetables. When packing your lunch, make a sandwich with lean turkey on whole-wheat bread and fruit cups and carrot sticks make great sides. Instead of sodas or juice drinks, buy cold low-fat flavored milk to round out your lunch.
- Rethink your drink. Many beverages provide a lot of calories with very little nutritional benefit. Instead of drinking soft drinks, punch or sports beverages at mealtime, choose milk. Milk is a nutrient powerhouse. According to the American Academy of Pediatrics, children need at least three servings of dairy a day for bone-building calcium to reduce the risk of osteoporosis later in life.
- Make your snack count. It is very difficult to get all of the nutrients your body needs in just three meals per day. That is why it is important to make your snacks count. As a general guideline, make snacks that include two food groups. Pair an apple with cheese or whole grain crackers with peanut butter.
- Be wise about portion size. Recognize that portion sizes have increased tremendously in recent years. Large portion sizes contribute to excess calories. Trimming portion sizes of foods, especially those with extra fat and sugar, helps you enjoy them without overdoing it.
- Fight Bac! Keep food safe from bacteria. Bacteria can contaminate your food and make you sick. Stop the spread of bacteria by washing your hands with warm water and soap for at least 20 seconds before and after handling food, after using the bathroom and after playing with pets.
About the Carolina Panthers Fit Squad
More than 3,000 classrooms throughout the Carolinas have participated in the Fit Squad since its inception in 2005. The Fit Squad curriculum was developed in partnership with Madeline Frosch, coordinator of lower school physical education at Charlotte Country Day School. Recognized as one of the region's top elementary school physical education programmers, Frosch's innovative physical education practices have earned “Demonstration School” status from the North Carolina Department of Public Instruction, which also assisted in the creation of the Fit Squad curriculum. The Fit Squad program is sponsored by team partners Levine Children's Hospital and the Southeast Diary Association.
The Panthers are recognized as an NFL leader in the effort to curb childhood obesity and help build a generation of children that are both physically active and have good nutrition habits. The Carolina Panthers Fit Squad, along with the team's other youth fitness initiatives, supports the NFL's "Play 60" campaign, which encourages kids to get 60 minutes of daily physical activity.