Team Member Packet Paper Registration

Transcription

1 Team Member Packet Paper Registration 1. Sheriff s Office (Sheriff) 2. Superior Court (CRT) 3. Department of Corrections (DOC) 4. Roads and Airports (RDA) Please refer to this Team Member Packet for more information on: Goals of the challenge How to join a team & participate Examples & safety tips Reward descriptions Personal Activity Log Paper Registration Employee Wellness Division 1400 Parkmoor Avenue, Suite 120A, San Jose, CA Tel: Fax: wellness@ewd.sccgov.org

2 MIM 2019 GOALS! It s time for March into May (MIM), our 10 week team physical activity challenge which will run from March 4, 2019 to May 12, 2019! This year we continue to focus on increasing and maintaining cardio (aerobic) exercise and musclestrengthening activities. This is a team challenge for you and your colleagues. Last year, we logged sets of musclestrengthening activities, but this year we will log minutes instead. BASIC CHALLENGE: The Employee Wellness Division is encouraging County employees to reach physical activity goals over the 10 week challenge which will increase in time requirement week over week. Those who meet and log their minutes successfully will earn the final reward. If you do not have access to the online tracker, please use the paper log on page 6: Basic Challenge Cardio Exercise Muscle Strengthening Activity Week minutes 15 minutes Weeks minutes per week minutes per week Weeks minutes per week minutes per week Minimum total to earn final reward 870 minutes 225 minutes BONUS CHALLENGE: If you already have a regular exercise routine that surpasses the basic challenge, aim for the bonus challenge which qualifies you to win one of our grand prizes. Log a minimum of 150 minutes of cardio exercise AND 60 minutes of muscle strengthening activity per week for the entire 10 week challenge. Bonus Challenge Cardio Exercise Muscle Strengthening Activity Week minutes per week 60 minutes per week Minimum total to earn chance at a Grand Prize 1500 minutes 600 minutes Note: Any cardio exercise which also includes muscle strengthening exercise can be counted towards the goals for muscle strengthening activity minutes as well. Please refer to page 4 for example of cardio and muscle strengthening exercises. 2 P age

3 HOW TO PARTICIPATE AND EARN REWARDS Join a team by contacting your Team Leader o Register by March 1. Complete and submit your Team Member Registration Form to your Team Leader by the deadline. o If you do not have a team, please us at wellness@ewd.sccgov.org to join a team. Complete the online pre survey by March 14. Plan your exercise activities and get active! Accumulate and log 870 minutes of cardio exercise plus 225 minutes of muscle strengthening activities between March 4 and May 12. o Use your Personal Activity Log to write down your activity minutes. See page 6. Read the weekly tips for support and inspiration. Final participation reward will be distributed to Team Leaders between May 23 to June 6. Turn in your Personal Activity Log to your Team Leader by May 17. o Final participation reward will be distributed to Team Leaders between May 23 to June 6. Exceed the recommended goals o Grand Prize Raffle winners will be contacted by May 31 via . Complete the online post survey by May 17 to give us feedback and ideas for next year. WHY PARTICIPATE? Improve your overall cardiovascular health by following the recommended federal physical activity guidelines: o 30 minutes of moderate intensity aerobic activity at least 5 days per week for a total of 150 minutes; AND o Muscle strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). Reduce your stress o Regular physical activity relieves tension, anxiety, and depression over time. Prolong your optimal health o Boost your strength, stamina and ability to function well. o Regular physical activity also keeps weight under control, improves blood cholesterol levels, and lowers blood pressure. 3 P age

4 What are some examples of cardio? Walking/Jogging/Running/Hiking Swimming/Water Aerobics Dancing Jumping rope Martial Arts or Boxing Rowing HIIT (High Intensity Interval Training) Heavy yard work Playing sports such as basketball, tennis, soccer, etc. And more! What are some examples of muscle strengthening activities? Weight lifting Using resistance bands CrossFit Hiking Barre Rowing HIIT (High Intensity Interval Training) Body weight exercises (ex. squats, push ups, sit ups, lunges, planks, leg lifts, chair dips, etc.) And more! SAFETY TIPS It is important to take precaution when exercising to avoid injury and overtraining. Here are a few general guidelines to practice when following your exercise routine indoors or outdoors: Take 5 to 10 minutes to warm up and cool down properly. Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously. Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. A mix of different kinds of activities and sufficient rest is safer. Listen to your body. Hold off on exercise when you're sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising. Safety Tips for Strength Training Good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight. Never hold your breath while straining. This action, can temporarily raise your blood pressure considerably. Don't lock your joints; always leave a slight bend in your knees and elbows when straightening out your legs and arms. 4 P age

5 March Into May Rewards First Participation Reward: Carabiner Whistle Safety Light Be safe while you are taking an early morning/evening walk or jog with this multi function safety light with a convenient reflective panel. Includes whistle, carabiner and 2 function safety light: blinking and static. It attaches to your backpack, belt loop, jacket, etc. Final Participation Reward: All Purpose Tote Take this all purpose tote with you when you go to work, hit the gym and more! It features a cinch closure with toggles to the main compartment, front loop detail for attaching a carabiner, top grab handles, side mesh water bottle pockets and a shoulder strap. Requirements: participants must log a grand total of at least 870 minutes of cardio exercise and 225 minutes of muscle strengthening activity at the end of the 10 week challenge. Rewards above may vary in color and design. Challenge* A chance to win a Grand Prize: Images coming soon! *Requirements: MIM participants must log a grand total of at least 1500 minutes of cardio exercise and 600 minutes of muscle strengthening activity at the end of the 10 week challenge. Those who meet this goal will be entered for a chance to win a Grand Prize (prizes will be displayed on EWD website at the end of February). 5 P age

6 Name: Employee ID: Personal Activity Log Week 1: Total of 30 to 60 minutes of cardio exercise and 15 minutes of muscle-strengthening activities during week 1 Weeks 2-5: Total of 60 to 90 minutes of cardio exercise and 15 to 30 minutes of muscle-strengthening activities per week Team Name & Leader(s): Week 6-10: Total of 120 to 150 minutes of cardio exercise and 30 to 45 minutes of muscle-strengthening activities per week Bonus Goal: Total of 1500 minutes or more cardio exercise and 600 minutes of muscle-strengthening activity for 10 weeks. *Please note: Any cardio exercise which also include muscle-strengthening exercise can be counted towards the goals for muscle-strengthening activity minutes. Please use the following chart to record your daily minutes of cardio exercise (C) and/or muscle-strengthening activities (M). Example: March 4 30 min C/10 min M Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 March 4 March 5 March 6 March 7 March 8 March 9 March 10 Total Cardio Minutes Total Minutes Muscle- Strengthening Activity 2 March 11 March 12 March 13 March 14 March 15 March 16 March 17 3 March 18 March 19 March 20 March 21 March 22 March 23 March 24 4 March 25 March 26 March 27 March 28 March 29 March 30 March 31 5 April 1 April 2 April 3 April 4 April 5 April 6 April 7 6 April 8 April 9 April 10 April 11 April 12 April 13 April 14 7 April 15 April 16 April 17 April 18 April 19 April 20 April 21 8 April 22 April 23 April 24 April 25 April 26 April 27 April 28 9 April 29 April 30 May 1 May 2 May 3 May 4 May 5 10 May 6 May 7 May 8 May 9 May 10 May 11 May 12 TOTAL for 10 weeks: Submit your Activity Log before May 17, Please make a copy for yourself and return the original to your leader! 6 P age

7 Team Member Registration Form As with any exercise program, please consult with your physician before starting. I have read the above information and I understand it is my responsibility to consult my physician before starting the program. I agree that the County of Santa Clara, its employees, and agents bear no responsibility whatsoever for any injuries or damages I incur as a result of my voluntary participation in the March Into May fitness challenge. Signature: Employee ID #: Name: Agency/Department: Pony Address: Phone: Work Team Name: Team Leader(s): Please make a copy for yourself and return the original to your leader by end of day Friday, March 1, Upcoming dates: 1. MIM Program dates: Monday, March 4 Sunday, May Achieve goals by May 12 to receive final reward 3. Submit Personal Activity Log to your Team Leader before May Grand Prize winners will be contacted on May 31 7 P age