Walk" Across TexasT ~I Agri LIFE EXTENSIQN Texas A&M System Improving Lives Improving Texas. - _~- - ~s - b • -~` r. r...._; w - _ u ; Texa~A,1fe Ex#ens~o~- ~e~c~: . . .. _ ~ - ~ - - ~ ~i~ eon1une~o~ ~tdr Kerr faun _~ ~ ~ . .: ;: tt sires a~~~people xcgard~~ss Q~race}` ~_ coley;' ~~ disabllii~ re~~io~~ age ~~ __ k'.~a~ 1. 'S,L • ~ l MKT-3131-F AgriLIFE EXTENSICJN Texas A&M System Team Registration Form To officially enroll in Walk Across Texas, this form must be completed and sent to your county Extension office via fax, a-mail, or mail by (date) Fax: E-mail: Address: Team Name: Team Captain's Name: _ Captain's Phone: Captain's Address: Captain's E-mail Address: MY team is made up of people in MY: (Check one item below.) ^ 1. Worksite ^ 3. School ^ 5. TEEA club ^ ~. Neighborhood ^ 2. Church ^ 4. Family ^ 6. 4-H club ^ 8. Community organization ^ 9. Other (specify): Walking teams have 7 members plus a captain. Biking and running teams have 3 members plus a captain. My team is made up of the following people (from the individual registration forms): Name Telephone Number E-Mail Address 1, 3. 4. 5. 6. 7. Team goals: To enjoy the exercise of walking with family, friends, and Walk co-workers during Walk Across Texas! • To record on your walking log the miles that you walk, AC)r'OSS Texas. bike, or jog. • To encourage your teammates and others to complete their journey. • To have fun! Educational programs of the Texas Agri Life Extension Service are open to all people without regard to race, color, sex, disability, religion, age, or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating Agri LIFE EXTENSION Texas A&M Syst~rr~ Exercise Equivalents Activity Actual Miles/Minutes Recorded Miles Walking, stroll (2 mph) 30 minutes = 1 mile Walking, typical pace (3 mph) 30 minutes = 1.5 miles Walking, brisk (4 mph) 30 minutes = 2 miles Running (5.5 mph) 1 mile = 1 mile Cycling/Mountain Biking (13 mph) 7 miles = 1 mile Spinning 30 minutes = 2 miles Aerobics (moderate intensity) 30 minutes = 1 mile Stairmaster (moderate intensity) 15 minutes = 1 mile Roller Blading 3 miles = 1 mile Swimming (30 yds/min) 1 mile = 1 mile Garden, digging 30 minutes = 2.5 miles Garden, push mowing 30 minutes = 2.25 miles Garden, raking 30 minutes = 1 mile Garden, planting 30 minutes = 1.5 miles Dancing, moderate to rapid 20 minutes = 1 mile The exercise values have been estimated by average caloric burn fora 150 Ib. person exercising at moderate intensity levels for 30 minutes. The primary goal of Walk Across Texas is to encourage people to participate in regular activity to increase overall health. The exercise equivalents were developed so participants who enjoy activities in addition to walking can log credit for those different activities. These are estimates. You may log 1 mile for 20 minutes of any exercise that makes you breathe hard and sweat. You may log 1 mile for every 15 minutes of any continuous exercise that makes you breathe very hard and perspire heavily. You may add up 10 minute segments of continuous activity that makes you breathe hard and sweat. 2,000 steps measured with apedometer = 1 mile. Walkers may wear their pedometer all day and report their total miles for the day by dividing their steps by 2,000. Although competition with others is an excellent motivator, we encourage people to participate in Walk Across Texas to enjoy the many benefits of exercise. Developed by Kirstin Brekken-Shea, Texas A&M University Health and Kinesiology Department. Updated January 2008. Walk Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, Across color, sex, disability, religion, age, or national origin. TeXas? Ag~iLIFE EXTENSICJN Texas A&M System Individual Registration Form 1. Name: 2. Address: 3. Team Name: 5. Phone: 6. Age: E-mail Address: City: 4. County: 7. Gender: ^ Male ^ Female Zip Code: MKT-3131 A 8. Ethnic Background (check one): ^ Anglo ^Rfrican-American ^ Asian ^ Hispanic ^ Native American ^ Other (specify) I wish to participate voluntarily in the Walk Across Texas! physical activity for the purpose of personal fitness. I understand that I should have medical approval from my health care professional if I: • have any chronic health problems such as heart have been told by a doctor that I have high blood disease or diabetes pressure • have pains in my heart and/or chest area have any physical conditions or problems that • feel dizzy or have spells of severe dizziness might require special attention in an exercise program • have a bone or joint condition, like arthritis, that might be made worse by an exercise program • am a male over 45 or a female over 50 and not accustomed to vigorous exercise I agree to accept full responsibility for any injuries I may sustain while participating in this program. Signature Date 9. Currently, are you physically active at least 30 minutes 5 days a week? ^ Yes ^ No How many minutes a day are you physically active at this time? minutes 10. If you are physically active, which of the following fitness activities do you do now? (Check all that apply.) ^ A. I do no fitness activity now ^ D. Swim ^ B. Walk ^ E. Ride bicycle ^ C. Run ^ F. Other (specify) 11. Where do you do these fitness activities? (Check all that apply.) ^ A. Parks ^ D. Local mall O B. Local gym/fitness center ^ E. School track ^ C. Home fitness center ^ F. Neighborhood .~~ ^ G. Other (specify) /t ~,~.~~s~r Educational programs of the Texas Agri Life Extension Service are open to all people without regard to race, color, sex, disability, 3"~ religion, age, or national origin. Texas T The Texas A&M University System, U.S. L~partment of Agriculture, and the County Commissioners Courts of Texas Cooperating Agri LIFE EXTENSION Texas A&M System Individual Mileage Log 1. Name: 2. Team Name: Captain's Name: Captain's Phone Number: Directions • Record your daily mileage on this Individual Mileage Log. • You may also record pounds lost at the end of each week, but this is optional. • Call in (phone, fax, mail, or e-mail) your weekly total miles (and pounds lost) to your Team Captain every Monday. Also report any successes you have had (like feeling better, spending more time with your family, sleeping better, losing weight, lower blood pressure, clothes fitting better, watching less TV, etc.). • When Walk Across Texas! is over, total all your miles and pounds lost. • Turn in this form along with your completed Walk Across Texas! Wrap-Up form to your Team Captain after the 8th week. Miles Walked and Pounds Lost Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total miles each week (add numbers in the column) Total pounds lost each week Total miles you walked during 8 weeks (add all weekly total miles in above table) Total pounds you lost during 8 weeks (add all weekly pounds lost in above table) MKT-3131 B Walk Across Texas I 3. How many minutes did you usually walk each time you walked? Updated January 2008.