W C S D on the MOVE
WCSD on the Move How it works: A team or individual steps/mileage competition Get a free pedometer and Quickstep log book Walk 10,000 steps per day for a minimum of 40 days out of 56 and earn Gold level. Walk 10,000 steps per day for a minimum of 24 earn Silver Level 24 days out of 56 and Walk 10,000 steps per day for a minimum of 16 days out of 56 and earn Bronze level. All Levels have great PRIZES!!! Want a bigger prize? Save your points and earn Triple Gold Status. To Qualify for Triple Gold Status turn in Gold level certificates for three of our four programs this year and earn the best prizes. What will you MOVE for? Have a prize suggestion? E-mail it to: tonya.mcgregor@wasatch.edu
WCSD on the MOVE September 19th November 13th Instructions Using the pedometer provided, track the number of steps walked per day on the attached calendar. Use the Activity to Steps Chart to convert non walking activities into steps and add to pedometer reading. Look at the prizes and decide which level you will be walking to. Report your steps each Friday to your school s Wellness Rep so they can report school totals. If competing as a Team, report your team totals on the Wellness Website every Friday. Teams are 4 to 6 people and will be averaged together for team totals. If you don t get 10,000 steps each day you may add days together (3,000 on Mon and 7,000 on Tues) to count as one of your Level Days Remember even after you reach your Prize Level your school is still competing against the other schools so don t stop! What are you waiting for? MOVE it!!! Bronze Level = 16 days of 10,000 Steps Silver Level = 24 days of 10,000 Steps Gold Level = 40 days of 10,000 Steps Last day to turn in calendar and redeem for Level Prizes is Wed, November 16th
Activity to Steps Conversion Chart Use this conversion chart to determine the number of steps for activities other than walking. Multiply the number of minutes you participate in the activity by the number indicated on the chart. For example, 30 minutes of Housework, mopping equals 3030 steps. (30 minutes x 101). You can also estimate steps by knowing that 2,000 steps equals one mile. Note: To receive the most accurate "step equivalent" we recommend that you remove your pedometer when choosing an activity other than walking. [But do not reset your pedometer to zero!] It is best to use the step conversion chart to calculate your steps during a non-walking activity then add those steps to the total number reflected on your pedometer at the end of the day. Activity Aerobics, high impact 203 Aerobics, low impact 145 Aerobics, step 246 Badminton 136 Baseball 127 Basketball, game 145 Basketball, recreational 163 Bicycling, leisurely 116 Bicycling, stationary 189 Bowling 87 Boxing 348 Canoeing, light 87 Chopping wood, around home 165 Circuit Training 212 Climbing, rock 273 Cross-country skiing, intense 260 Cross-country skiing, moderate 232 Cross-country skiing, slow 203 Dancing 131 Downhill skiing 174 Elliptical trainer 203 Fishing 91 Football 260 Frisbee 91 Steps per minute Activity Gardening, light 116 Gardening, heavy 142 Golfing, without a cart 131 Golfing, with a cart 101 Grocery Shopping 67 Handball 348 Hiking, 10-20 lb. load 217 Hiking, 21-42 lb. load 232 Hiking, general 172 Horseback riding 116 Housework, light 72 Housework, mopping floors 101 Housework, scrubbing floors 110 Housework, vacuuming 101 Housework, washing windows 87 Ice skating 203 Judo 290 Jazzercise 182 Jumping rope, fast 348 Jogging 181 Jumping rope, moderate 260 Karate 290 Kickboxing 290 Mowing push mower 142 Steps per minute
Activity Pilates 91 Racquetball, casual 181 Racquetball, competitive 254 Raking leaves 121 Roller skating 212 Rowing, light 212 Rowing, moderate 258 Running, 10 mph (6 min/mile) 425 Running, 8 mph (7.5 min/mile) 354 Running, 6 mph (10 min/mile) 303 Steps per minute Activity Volleyball, game 232 Volleyball, leisure 87 Wash the car 87 Water aerobics 116 Water skiing 174 Weight lifting, moderate 87 Weight lifting, vigorous 174 Yard Work 145 Yoga 72 Steps per minute Running, 5 mph (12 min/mile) 242 Scuba diving 212 Shopping 70 Show shoveling 165 Snowboarding, light 150 Snowboarding, moderate 182 Soccer, recreational 203 Soccer, competitive 290 Softball 145 Stair climbing, machine 260 Stair climbing, moderate 334 Stair climbing, slow 232 Stair climbing, vigorous 434 If you can t find your favorite activity here go to Walk4life.com. At the bottom on the left hand side is an Activity Converter Calculator Stretching 72 Swimming, backstroke 203 Swimming, breaststroke 290 Swimming, butterfly 319 Swimming, freestyle 203 Swimming, leisure 174 Swimming, treading water 116 Tae Kwon Do 290 Tai Chi 116 Tennis, doubles 174 Tennis, singles 232 Trampoline 101
30 Feet Finding step or stride length For your pedometer to be the most accurate you must set and adjust the stride length. Here is an easy way to get started. Measure a 30 foot distance. Count your steps as you walk the 30 feet. Do it a couple of times. Look at the chart below to see your stride length and input that into your pedometer. Press the DIST. Button - stride length is viewed on the top line of the display. Insert a pen or a blunt stylus into the HR+ to increase the length or into the MIN to decrease the stride length. Now with your stride length set reset the step counter to zero. Walk 20 to 30 steps and check that the pedometer is measuring with in 2 steps. If it is over increase the stride length; if it is under decrease the stride length. If you need more tips read the instructions that came with the pedometer. For a 30 foot distance Number of steps 8 45 Stride length in inches 9 steps in 30 feet Equals 40 inch stride length 9 40 10 36 11 33 12 30 13 28 14 26 15 24 16 23 17 21 18 20 19 19 20 18
WCSD on the MOVE Tracking Calendar Name Work Location Mon Tues Wed Thurs Fri Sat Sun Days of 10,000 steps Week 1 Sept 19 25 Week 2 Sept 26 Oct 1 Week 3 Oct 3-9 Week 4 Oct 10-16 Week 5 Oct 17-23 Week 6 Oct 24 30 Week 7 Oct 31 Nov 6 Week 8 Nov 7 13th Bronze Level = 16 days of 10,000 Steps Silver Level = 24 days of 10,000 Steps Gold Level = 40 days of 10,000 Steps Last day to turn in calendar and redeem for Level Prizes is Wed, November 16th
WCSD on the MOVE PRIZES When you reach the prize level that you want, select a prize and turn in the certificate below to your wellness rep. Only one level can be earned. Bronze level: Choose 1 Jump Rope + video Exercise video Resistance Band 10 punch pass card to Rec Center, Silver Level: Choose 1 10lbs dumbbells 30 min massage Timex Ironman watch Go Fit ultimate tubing home gym Name School Name School Gold Level: Choose 1 ipod Shuffle 15 lbs. Kettle bell 60 min massage $50 shoe certificate Cycling Jersey The Bronze, Silver and Gold Level Prizes will be different for each program that we do this year. Name School Triple Gold - Earn and Save your Gold Level Certificates to earn Triple Gold. $100 shoe certificate Kettleworx (kettle bell program) Ipod Nano, P90X or Insanity video Running Watch Personal Training Sessions (4x30 min) 4 month Fit Stop Membership Year Rec center membership More to come
WCSD on the MOVE TEAMS 4 to 6 people Report each member of the teams steps for the week. All members will be averaged together for the teams score. The Top 3 teams at the end of the 8 weeks will win Under Armor Shirts. Weekly leaders will be posted on the wellness web page. School vs. School Competition Don t forget your school is competing with all the other schools in the district. Like the Teams, your steps will be averaged together so do your part and help your school win a prize. Leaders will be posted on the wellness web page. Watch for the WCSD on the MOVE update emails every Wednesday to see what School and Team are leading the competition. What are you waiting for? MOVE it!!! Have Questions? Email Tonya tonya.mcgregor@wasatch.edu