POINT VALUES
1. Exercise Points: (per team member/per week)
a. Type of Exercise: Exercise must be an aerobic activity – continuous movement (walking, jogging, swimming, bicycling, circuit weights, etc.) SPEED OF MOVEMENT IS NOT IMPORTANT.
b. Weekly Sessions:
Points are NOT awarded for more than 5 sessions a week.c. Length of Session:
The daily total exercise session must be a minimum of 30 minutes. It can be done in one 30 min. session, two 15 min. sessions or three 10 min. sessions.e. Missing Sessions Because of Illness:
Medical illness of 1-3 days that precludes participating in exercise must be documented by a statement from the individual. Absence for a longer period (4 days or more) must be substantiated by a physician’s statement.f. Missing Weigh-ins Because of Business, Vacation, etc.:
These are excused absences. At the next weigh-in, the individual will report separately exercise totals for the current and missed week.2. Weight Points:
a. For Weight Loss:
Determine maximum INDIVIDUAL weight points by multiplying the length of the contest (weeks) times 10. For example, an eight week program has 80 points, 10 week 100 points, and 12 week 120 points. Divide this number by the individuals’ weight loss goal to determine points for each pound lost.Example: Ten (10) pounds equals 8 points per pound for an 8 week program, 80/10; 10 points for a 10 week program, 100/10; and 12 points for a 12 week program, 120/10.
WEIGHT POINTS ARE ASSIGNED
AT THE END OF THE CONTEST.
b. For Maintenance: Individuals whose weight loss goal is 0 pounds must be at or below their starting weight at the end of the contest. They will receive full points, i.e. 80, 100, 120 if they are at or below the starting weight or 0 points if they aren’t.
5. Team Name: Once the team is formed you need to select a team name. Team naming can be a source of good natured fun. You’ll want to select a name everyone can identify with. All team members should be agreeable to the name. Previous team names include: "Slender Gender," "Tons of Fun, "Honey Buns,’’ "Cellulite Delight," "Gut Changes Forthcoming," "Fat Wienies."
My team’s name is: ____________________________
6. Weight Loss Goals: The weight loss goal is a
maximum of 2 pounds for each week of the contest. (i.e. maximum of 16 pounds for eight weeks, 20 pounds for ten weeks, 24 pounds for 12 weeks) Weight goals are submitted at the first weigh-in. Any weight loss above the original goal submitted at the first weigh-in will not count toward the team’s collective goal. The minimum goal is 0 pounds. SET A REALISTIC GOAL. It is better for your team score and your morale to set a 10 pound goal and lose 15 pounds than to set a 20 pound goal and lose 15 pounds.
My weight loss goal is: _________________________
7. Weight Loss Minimums: The minimum weight loss goal is 0 pounds. No more than 50% of the team can have a weight loss goal of five or fewer pounds. NOTE: Weight loss goals may be modified by your contest director.
8. Weigh-ins: Weigh-ins will be held once a week, preferably Thursday or Friday, at a time and place specified by the contest Director and your team cap-tain. The same scale is to be used at each weighing. Points are awarded for exercise and submission of the report. Weight points will not be added until the end of the contest. Contestants who miss three (3) weigh- ins with unexcused absences will be eliminated from the contest. In the event the individual is out of thearea, (illness, trip. etc ) the captain will note this on the form and make the report on the next week’s form.
WEIGH-INS WILL BE ___________ AT __________
(day) (time)
12. Reporting: The Contest Director is responsible for maintaining team scores. The Contest Director must receive weekly weigh-in reports by the estab-lished deadline. Any team failing to submit three (3) weekly weigh-in reports will be disqualified from the contest.
13. Excused Withdrawals: Individuals who withdraw from the contest for reasons beyond their control, i.e. medical, move, job transfer, etc., will be dropped from the team with no penalty. Points already accumulated for that member will not count.
14. Unexcused Withdrawals: Individuals who withdraw without a valid reason, i. e. frustration over failure to lose weight, missing three weigh-ins without valid reason, will cause the team to incur a 200 point penalty. This includes any penalty points received for missing weigh—ins.
The decision about the legitimacy of withdrawal is the responsibility of the contest director.
16. Illness: You should NOT exercise if you are sick. You may excuse yourself for 1-3 days with a slip signed by you. You will be credited for exercise points during this period. Excuses for longer than 3 days must be with medical approval. Excuses for more than 2 weeks will usually result in being administratively dropped from the team with no loss of points. The decision will be made by the contest director.
17. Pregnancy: The contest director can adjust weight goals (gain instead of loss) for those who become pregnant before or during the contest if the participant desires to remain in the contest. Compensate for the energy you expend by working out during pregnancy by adding 100-200 calories to your diet for every 30 minutes of exercise. Weight goals for a pregnant woman must be approved by her physician. Pregnant participants can exercise and not gain excess weight. **Weight loss is NOT recommended during pregnancy.
|
Team Members |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
Factor per Team |
2.5 |
2.0 |
1.67 |
1.43 |
1.25 |
1.11 |
1.0 |
CONTEST RULES
Contest Length: My contest will be
_______ weeks long with a total of ________ weigh ins,
(Example: 10 weeks long with 11 weigh ins)
2. Team Size: Teams will be composed of four – ten members. Scores will be computed on the basis of a ten member team. A factor will be provided to manage scoring of teams with less than ten members so that the size of the team does not effect the scoring.
TEAM FACTOR
FOR EXAMPLE: THE WEEKLY POINTS OF A TEAM
OF EIGHT MEMBERS WILL BE MULTIPLIED BY
1.25 TO OBTAIN THE WEEKLY TEAM TOTAL.
My team has ______ _ members. The factor
per team is _____ .
3. Team Captain: Each team must have a captain who will:
a. be responsible for the submission of weekly reports to the contest director
b. act as contact person for the team
c. be responsible for distributing contest information to all team members
d. clear confusion or problems regarding contest rules
e. MOTIVATE the team
My Team Captain is _________________________
|
Session/Week |
5 |
4 |
3 |
2 |
1 |
0 |
|
Points Allowed |
10 |
8 |
6 |
4 |
2 |
0 |
3. Bonus Points:
a. For Weight Goals:
100 points will be awarded for each team member who is at or below their weight goal at the end of the contest.b. For Exercise Goals:
100 points will be awarded for each team member who gets 90% of the possible exercise points for the total contest. Example: If there are 100 possible exercise points, the team member must have accrued 90 points.c. For Team Weight Goals:
1,000 points will be awarded tothe team if ALL team members achieve goal weight.d. For Team Exercise Goals:
1,000 points will be awarded to the team if ALL team members achieve 90% of their exercise points.e. For Timely
Reporting: 50 points per week will be awarded to a team for submitting the weekly report on time.4. Penalty Points:
a. For Unexcused Absence: A
1st time = 25 points
2nd time = 25 points
3rd time = 150 points & dropped from contest. See 1e and 1f above.
b. For Withdrawal from Contest:
200 penalty points will be assessed for each person who is dropped from the contest without a valid reason. (This includes points previously incurred for unexcused absence from weigh-ins.)9. Weigh-in procedure: Be consistent in the amount of clothing worn at each weigh in. Remove your shoes before weighing. Remember, other things besides eating and activity affect your weight (i.e. fluid retention - menstrual cycle, time of day, etc.) so don’t be too concerned if your weight doesn’t change as you expect in the short term. If you are conscientiously changing your eating and activity habits, you will lose weight in the long term. Concerns about weigh-in procedures (i.e. privacy) should be discussed with the team captain. WEIGH-INS ARE TO BE CONDUCTED IN A CONFIDENTIAL MANNER.
10. *Exercise: Exercise points can be accumulated for any 30 minute aerobic activity. The intensity of the exercise is not important – continuity, keeping going is the goal. The exercise session can be broken into smaller segments, ie. two 15 min. sessions. No additional points are awarded for exercising more than 30 minutes. You will receive two points for each exercise session up to a maximum of ten points per week. Suggested aerobic activities include swimming, jogging, brisk walking, cross country skiing, aerobic dance, bicycling, stair climbing, circuit weight training, etc..
11. Point Values: Points will be awarded for individual daily exercise, meeting individual weight loss goals and submission of reports on time. Bonus points will be awarded for individual and team accomplishments. There will be penalty points assessed for absences, unexcused withdrawals, and failure of the team to submit reports on time.
In an 8 week contest there is a maximum possible 6000 points.
In a 10 week contest there is a maximum possible 6500 points.
In a 12 week contest there is a maximum possible 7000 points.
Be sure to receive medical clearance before beginning the program.
"During pregnancy
add
100 –200 calories
for every 30 minutes
of exercise..."