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2015 Area IV
Fall Challenge
Partake in the 2015 Area IV Fall Challenge and complete
various tasks to become among the first participants to
make it around the Area IV circuit!
Let’s get it started by e-mailing [email protected] to
request your own fall challenge packet today!
2015 Fall Challenge
Rules of Engagement
1. It is highly recommended that you check with a physician before starting this or any wellness
program.
2. The overall layout of the challenge is a 400m circuit, and your goal is to make your way around
the circuit as many times as possible by completing tasks that are assigned a number of meters.
An example is drinking 8 glasses of water in one day which allows you to advance “25 meters.”
3. The events are divided into four groups by pictures ( , ). The order of these
pictures is the way you will travel around the circuit. There are a few things you need to know
about these four groups/stations of events when you first start.
You may only do the events of the station you currently start at ( ). However, when
you get enough meters (100m) to travel to the next station ( ) a whole new set
of activates will be added to your options of ways to gain “meters” to make it around
the circuit. Once you make it around the circuit (400m) the same procedure starts all
over again.
The stations are split up into 3 tiers (easy, medium and hard). The easy tier is worth
25meters per event, medium tier is worth 50meters per event, and the hard tier is
worth 100meters per event.
Many tiers line up on challenges, so if you attempt a hard challenge and do not succeed
it is likely that you have completed a medium or easy challenge in the process.
Many challenges can be repeated, BUT only after you have started a new lap on the
circuit (every 400m).
4. When/Who to report completed events to:
Reporting completion of events must be done only once you have advanced to the next
station on the circuit (100Meters).
Once you have obtained at least a 100Meters all events/challenges completed must be
handed to Pattie Hall or emailed to her at [email protected]. The email/hand ins
should contain 3 things, and they are the event[s] you have completed, total distance
you have accumulated due to completing the event[s] and the corresponding ways to
report the task[s] proving you have completed the it.
An excel sheet is attached to help you keep track of the distance you have traveled.
Events and Corresponding Tracking/Reporting:
Easy (25Meters)
Record the amount of soda you drink in one day + sugar consumed due to soda
*Report with Soda Sheet
Log food intake for 1 day
*Report with Food Log Sheet
Drink 64oz (8 cups) of water in 1 day
*Report with Water Log
Add up the amount of sugar consumed in a day
*Keep track/report daily grams of sugar and in addition report 3 things that contributed to your sugar
total
Read a health research article that applies to some aspect that interests you
*Report title of article and 2-4 sentence summary
Medium (50Meters)
Give up soda for 3 days
*Report with Soda Sheet
Log food intake for 3 days
*Report with Food Log Sheet
Drink 64oz (8 cups) of water for 5 consecutive days
* Report with Water Log
Walk 20 minutes 3 times in a week
*Report with Walk Sheet
Hard (100Meters)
Give up soda for 6 days
*Report with Soda Sheet
Within a week walk for 30min 3 times a week with a friend/spouse
*Report with Walk Sheet
Within a week average 20min/per day of walking for 5 days
*Report with Walk Sheet
Create a 3 day healthy meal plan and succeed in following through
*Report with Meal Plan Food Log Sheet
Easy (25meters)
Call a family member you haven’t heard from in a while and catch up
*Report simply by emailing who you talked to
Look up 5 cons to life longevity when you are not physically active
*Report by emailing/turning in a list of the 5 cons
Read a book
*Report by emailing/turning in a short summary of the book you have read
Download the free app ShopWell (Phone or tablet) and use the app to scan the barcode of 3
things you love to eat/drink, this app will rate how healthy these items are on a scale of 1-10
*Report by turning in/emailing a list of the 3 foods and/or drinks along with scan score (1-10)
Medium (50Meters)
Give up fast food for 3 days
*Report by using the Fasting Fast Food log
Rearrange your living room or bedroom
*Report by emailing/ turning in a list of a few things you have rearranged
Walk 20 minutes 3 times in a week
*Report with Walk Sheet
Use the app ShopWell to find 3 healthy things in your house rated 7 or higher
*Report by sending a list of the 3 healthy foods and/or drinks along with score
Hard (100Meters)
Give up fast food for a week
*Report by using the Fasting Fast Food log
Within a week average 20min/per day of walking for 5 days
*Report with Walk Sheet
Within a week walk for 30min 3 times a week with a friend/spouse
*Report with Walk Sheet
Easy (25meters)
Create a list of 4 bad habits you want to beak
*Report by emailing/turning in a list of a few bad habits you want to quit
Eat fruits and Vegetables for 2 out of 3 meals for 2 days
*Report with Veg/Fruit Calendar
Create a list of 5 reasons why you should quit smoking
*Report by emailing/turning in the list of 5 reasons
Medium (50meters)
Eat Fruits and Vegetables for 2 out of 3 meals for 4 days
*Report with Veg/Fruit Calendar
Walk 20 minutes 3 times in a week
*Report with Walk Sheet
Give your house/apartment a nice fall cleaning
*Report by bragging/emailing how clean your pad is
Choose a partner to hold you accountable for quitting smoking
*Report by having your partner Email Pattie
Hard (100meters)
Within a week walk for 30min 3 times a week with a friend/spouse
*Report with Walk Sheet
Within a week average 20min/per day of walking for 5 days
*Report with Walk Sheet
Eat Fruits and Vegetables for 2 out of 3 meals for a week
Quit smoking for a week (200meters!)
*Report with partner emailing Pattie or emailing Pattie yourself with a 2-3 sentence summary of how
the quitting process is going
Easy (25meters)
Look up local gyms/exercise classes
*Report by emailing/turning in a few descriptions of exercise classes/gyms
Sit on a physio ball instead of a chair for the day
*Report by having Pattie see the physio ball or emailing her
Set 2-3 health goals you want to obtain before the year is over
*Report by emailing/turning in your 2-3 health goals
List 4 things you could do to lose a few pounds
*Report by emailing/turning in your list of things that promote weight loss
Plan a 3 day workout schedule (anything that gets you active)
*Report by emailing/turning in the layout of your 3 day workout schedule
Medium (50meters)
Walk 20 minutes 3 times in a week
*Report with Walk Sheet
Look up prices/call about membership at gym
*Report by emailing/turning in prices of gym memberships in your local area
Post your future health goals where you will always see it
*Report by having Pattie see it our sending a picture Via Email
Compare your daily physical activity to the recommended PA stated by the CDC
*Report by emailing/turning in a comparison of the two and 2-3 sentences on your opinion of the
evaluation
Hard (100meters)
Within a week walk for 30min 3 times a week with a friend/spouse
*Report with Walk Sheet
Within a week average 20min/per day of walking for 5 days
*Report with Walk Sheet
Sign up for a future 5K walk/run event
*Report with conformation email/material
Attend a gym/exercise class 2 times in a week
*Report with a small paragraph summary for both days at the class/gym
Sunday
Soda Consumed
# _____
Soda sugar
____g_
Monday
Soda Consumed
# _____
Soda sugar
____g_
Tuesday
Soda Consumed
# _____
Soda sugar
____g_
Wednesday
Soda
Consumed
# _____
Soda sugar
____g_
Thursday
Soda
Consumed
# _____
Soda sugar
____g_
Friday
Soda
Consumed
# _____
Soda sugar
____g_
Saturday
Soda
Consumed
# _____
Soda sugar
____g_
Soda Challenge Sheet
Challenge 1: Record the amount of soda you drink in one day + sugar consumed due to those
sodas (25meters)
Challenge 2: Give up Soda for 3 days (50meters)
Challenge 3: Give up soda for 6 days (100 meters)
Food Log
Breakfast
Breakfast Breakfast
Lunch Lunch Lunch
Dinner Dinner Dinner
Snacks Snacks Snacks
Challenge 1: Log your food intake for one day (25meters)
Challenge 2: Log your food intake for three days (50meters)
Meal Plan Food Log
Breakfast
Breakfast Breakfast
Lunch Lunch Lunch
Dinner Dinner Dinner
Snacks Snacks Snacks
Challenge: Create a 3 day meal plan and succeed in following
through with it (100meters)
*Turning this report in states that I have followed through with my 3 day meal plan
Sunday
Walk Time
Min
Walk with a
Friend?
Y/N
Monday
Walk Time
Min
Walk with a
Friend?
Y/N
Tuesday
Walk Time
Min
Walk with a
Friend?
Y/N
Wednesday
Walk Time
Min
Walk with a
Friend?
Y/N
Thursday
Walk Time
Min
Walk with a
Friend?
Y/N
Friday
Walk Time
Min
Walk with a
Friend?
Y/N
Saturday
Walk Time
Min
Walk with a
Friend?
Y/N
Walk Log
Challenge: Walk 20 minutes 3 times in a week (50meters)
Challenge: Within a week average 20min/per day for 5 days (100meters)
Challenge: Within a week walk for 30min 3 times with a friend/spouse (100meters)
Daily
Average
Min/Per day
Sunday
Water Consumed
OZ
Monday
Water Consumed
OZ
Tuesday
Water Consumed
OZ
Wednesday
Water
Consumed
OZ
Thursday
Water
Consumed
OZ
Friday
Water
Consumed
OZ
Saturday
Water
Consumed
OZ
Challenge 1: Drink 64oz (8 cups) of water in one day (25meters)
Challenge 2: Drink 64oz (8 cups) of water for 5 consecutive days
16oz
(2cups)
Monday
Have you
eaten Fast
food?
Tuesday
Have you
eaten Fast
food?
Wednesday
Have you
eaten Fast
food?
Thursday
Have you
eaten Fast
food?
Friday
Have you
eaten Fast
food?
Saturday
Have you
eaten Fast
food?
Sunday
Have you
eaten Fast
food?
Give up fast food for 3 days consecutively (25 meters)
Give up fast food for a week (100meters) * Please do not partake unless you have the habit of eating FF at least once a week
Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Meal
Breakfast
Fruit
Vegetable
Lunch
Fruit
Vegetable
Dinner
Fruit
Vegetable
Fruit/Vegetable Calendar
Eat Fruits and Vegetables for 2 out of 3 meals for 2 days (25meters)
Eat Fruits and Vegetables for 2 out of 3 meals for 4 days (50meters)
Eat Fruits and Vegetables for 2 out of 3 meals for a week (100meters)