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Old 01-18-2009, 01:30 PM   #1  
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Default Blue Team Challenge - The Four Points of Exercise
Blue Team Exercise Challenge – The Four Points of Fitness Challenge
An 11 Week Challenge
(Sunday - Saturday, January 18 – April 4)

Week 1 (1/18-1/24):
Week 2 (1/25-1/31):
Week 3 (2/1-2/7):
Week 4 (2/8-2/14):
Week 5 (2/15-2/21):
Week 6 (2/22-2/28):
Week 7 (3/1-3/7):
Week 8 (3/8-3/14):
Week 9 (3/15-3/21):
Week 10 (3/22-3/28):
Week 11 (3/29-4/4):

Putting together an exercise challenge is difficult when there are so many varying levels of experience, equipment, goal, etc. To make it fair and interesting for everyone who participates, I’ve tried to level the playing field so to speak.

Here is how we’re scoring the challenge:

Choose your time commitment from the following (based on the MINIMUM recommendations for adults):
  • 30 minutes of moderate exercise x 5 days a week = 150 minutes (2-1/2 hours) a week or 1650 minutes during the challenge
  • 20 minutes of vigorous exercise x 5 days a week = 100 minutes (1-1/3 hours) a week or 1100 minutes during the challenge

Everyone who meets their minimum time requirement each week receives 1 point. Additionally you may earn extra points by completing at least one set of exercises per day in the following categories: Strength, Balance, Flexibility, and Cardio Endurance. There are sample exercises listed, however you can do any exercise you can think of, dream up or are taught. It all counts toward at least one of the categories.

There are the 4 components of good fitness: Strength, Balance, Flexibility, and Cardio Endurance. We often focus so intently on one of these components that we neglect to work toward improving the others. Therefore, our challenge will not focus exclusively on minutes exercised, but also on adding variety to our routines, or if you are just beginning to develop a balanced exercise plan. That means everyday you can earn up to 5 points: 1 pt. for time, 1 pt. strength, 1 pt. balance, 1 pt. flexibility, and 1 pt. cardio. Everyday you do any time of exercise you earn at least one point, because your exercise would fall into one category. If you met your time commitment, you would receive 2 points for the day. Add in some stretches, you’ve got three points, etc.

I'm going to attach tally sheets if you'd like to use them, as well as a copy of the challenge documents. Feel free to customize the tally sheets for your own use. The other document will have the rules as stated above, as well as exercise suggestions and links to some great exercise databases.

And about the Challenge title, I was thinking how the four component are like directional arrows on a compass, you need to use all four points to stay on your course. (It made much more sense in the middle of the night, I swear)
Attached Files
File Type: doc Blue Team Exercise Challenge.doc (92.0 KB, 22 views)
File Type: doc Tally Sheets for Blue Team Exercise Challenge.doc (186.5 KB, 17 views)
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Old 01-18-2009, 01:33 PM   #2  
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Week 1 (1/18-1/24)
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Last edited by dixied; 01-19-2009 at 10:55 AM.
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Old 01-18-2009, 05:33 PM   #3  
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Old 01-18-2009, 06:39 PM   #4  
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Thanks for doing this!


Week 1 (1/18-1/24)
S: 2 points
M: Rest
T: Sick
W: Sick
T: Sick
F: 3 points
S: 4 points

Week 2 (1/25-1/31)
S: 2 points
M: 4 points
T: 4 points
W: 2 points
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Last edited by JoyfulVegGirl; 02-03-2009 at 05:04 AM.
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Old 01-19-2009, 12:26 AM   #5  
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Default
Week 1 (1/18-1/24)
S: 3
M: 4
T: 4
W: 3
T: 5
F: 0
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Week 2 (1/25-1/31)
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Last edited by Andi18; 01-27-2009 at 02:04 PM.
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Old 01-19-2009, 06:56 AM   #6  
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Last edited by me4life; 01-26-2009 at 06:42 AM.
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Old 01-19-2009, 07:36 AM   #7  
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Old 01-19-2009, 07:38 AM   #8  
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Old 01-19-2009, 01:18 PM   #9  
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Week 1: (I blew writing everything down, will start with Week 2)

Week 2 (1/25-1/31)
S: 3
M: 2
T: 3
W: 1
T: 2
F: 2
S: rest

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Last edited by Cheree; 02-01-2009 at 11:42 AM.
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Old 01-19-2009, 01:32 PM   #10  
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Old 01-19-2009, 01:33 PM   #11  
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Week 1 (1/18-1/24)
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Old 01-19-2009, 02:38 PM   #12  
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Week 1 (1/18-1/24)
S: 0 points
M: 4 points
T: 2
W: 0
T: 4
F: 4
S: 4

Week 2 (1/25-1/31)
S: 0
M: 0
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Last edited by Newshinyme; 02-03-2009 at 05:13 PM.
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Old 01-19-2009, 07:56 PM   #13  
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Week 1 (1/18-1/24)
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Old 01-19-2009, 10:55 PM   #14  
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Old 01-20-2009, 12:26 AM   #15  
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