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
Maximum of 35 points per person per day is allowed with a maximum of 140 points per week.
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...........................................10 pts.
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
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 5 minutes that you participate in ANY Cardio Category #1 or Cardio Category #2
add ONE point. No additional points for the active group.
Nutrition:
A. Fresh or frozen Fruit and/or Vegetable (total 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.