Rules for Fall Shape UP 2011
Team Registration Form
- Each team shall consist of 2-6 people. Individuals can participate on one (1) team only. Total points will be divided by the number of team members. Example: 360 total team points- 4 team members = 360 ÷ 4 = 90 team points for that week.
- Teams losing a member during the contest for legitimate reasons (health, relocation etc) must replace that team member. Notify Joyce McIntosh if a team member is dropped and the name of the replacement.
- Each team should designate a captain for communication and reporting purposes. This does not mean you have to exercise together. It is designed to encourage your team members.
- Team members will maintain a log of their activities. Team captains will tally points for each team member and email or send to Jackie McDaniel each Monday during the contest.
- Winners will be determined based on the average points per team member earned during the contest period.
- Awards will be given to 1st place in each division.
- Divisions consist of:
I. Employee Only
II. Combo Team (Parent and Student)
III. Students Only
IV. Parents Only
V. Employee/Spouse
No maximum per week totals.
Active Group: (You can earn 5 points a day maximum for each of these activities.)
A. Playing a minimum of 9 holes of golf – Walking........................................................5 pts.
B. Strength Training/ with long breaks between sets (minimum of 20 min.)................5 pts.
C. Yoga/Pilates/Stretching (minimum of 20 min.)...........................................................5 pts.
Cardio Category # 1 *
A. Walking/Hiking for 20 min. non-stop ....................................................................... 5 pts.
B. Biking for 20 min. non-stop (no arm movements) .....................................................5 pts.
C. Tennis for 20 min. non-stop.........................................................................................5 pts.
D. Racquetball for 20 min. non-stop.................................................................................5 pts.
E. Volleyball for 20 min. non-stop.....................................................................................5 pts.
F. Skating/Roller Blading for 20 min. non-stop..............................................................5 pts.
G. Dodgeball for 20 min. non-stop...................................................................................5 pts.
Cardio Category #2 *
A. Cardiovascular group exercise class for 20 min. non-stop..................................... 10 pts.
B. Swimming for 20 min. non-stop.................................................................................10 pts.
C. Vigorous use of cardiovascular equipment
(Includes stair machines, bikes with arm movement, elliptical trainer,
rowing machines ).20 min. non-stop ..........................................................................10pts.
D. Jogging/Running for 20 min. non-stop.......................................................................10 pts.
E. Basketball (full court) / Soccer 20 min. non-stop......................................................10 pts.
F. Circuit Workout/Intense Weight lifting/Body pump or similar weight ....................10 pts.
lifting class for 20 min. with minimal breaks between sets......................................10 pts.
G. Spinning/Cycling Class (vigorous class) 20 min. non-stop ......................................10 pts.
*For every additional 5 minutes (after 20 minutes) that you participate in ANY Cardio Category #1 or #2
Activities................ add 1 point. No additional points for Active Group Activities.
Nutrition:
A. Fresh or frozen Fruit and/or Vegetable (total of 5 servings per day).............................5 pts.
One serving is 1/2 cup; medium size fruit or vegetable
B. 6 Eight oz. glasses of water in a day.................................................................................5 pts.