The Amazing Race - UC Agriculture & Natural Resources4h.ucanr.edu/files/140052.pdf · gender identity , pregnancy ... living themes throughout existing programs ... The Amazing Race

The Amazing Race

Healthy Living

University of California 4-H Youth Development Program

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Table of Contents

Getting Started

Acknowledgements 2

Introduction 3

BeforeYouBegin 4

Challenges

BalloonTossChallenge 7

FoodtoCaloriesChallenge 9

JumpRopeChallenge 12

MyPlateChallenge 14

PowerCardChallenge 16

HoopitUpChallenge 18

InTheBagChallenge 20

Appendix

10TipstoaGreatPlate 22

BlankMyPlateTemplate 23

PuzzleChallenges 24

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AcknowledgementsTheUniversityofCalifornia4-HYouthDevelopmentProgramwouldliketothankthepeoplewhohelpedcreate,write,revise,andeditthisactivityguide.Theircommentsandrecommendationscontributedsignificantlytothedevelopment.

Primary AuthorsMandiBottoms,4-HHealthyLivingCoordinator,UniversityofCalifornia4-HYouth DevelopmentProgramSandySathrum,4-HProgramRepresentative,HumboldtandDelNorteCounties

4-H Healthy Living Leadership TeamMandiBottoms,4-HHealthyLivingCoordinator,UniversityofCalifornia4-HYouth DevelopmentProgramSerenaDennis,4-HProgramRepresentative,Inyo-MonoCountiesSusanDonohue,Chair,EFNEPLeadershipCouncilDorinaEspinoza,Youth,FamiliesandCommunitiesAdvisor,DelNorte,Humboldt,Lake andMendocinoCountiesMarcelHorowitz,YouthDevelopment,Nutrition,FamilyandConsumerScience Advisor,YoloCountyStaceyLilly,4-HMember,Murphys4-HClub,CalaverasCountyDianeMetz,EmeritusNutrition,FamilyandConsumerScienceAdvisor,Yoloand SolanoCountiesSandySathrum,4-HProgramRepresentative,HumboldtandDelNorteCountiesTheresaSpezzano,NutritionFamilyandConsumerScienceAdvisor,Stanislausand MercedCounties

Copyright©2012TheRegentsoftheUniversityofCalifornia.

TheUniversityofCaliforniaprohibitsdiscriminationorharassmentofanypersononthebasisofrace,color,nationalorigin,religion,sex,genderidentity,pregnancy(includingchildbirth,andmedicalconditionsrelatedtopregnancyorchildbirth),physicalormentaldisability,medicalcondition(cancer-relatedorgeneticcharacteristics),ancestry,maritalstatus,age,sexualorientation,citizenship,orserviceintheuniformedservices(asdefinedbytheUniformedServicesEmploymentandReemploymentRightsActof1994:serviceintheuniformedservicesincludesmembership,applicationformembership,performanceofservice,applicationforservice,orobligationforserviceintheuniformedservices)inanyofitsprogramsoractivities.Universitypolicyalsoprohibitsreprisalorretaliationagainstanypersoninanyofitsprogramsoractivitiesformakingacomplaintofdiscriminationorsexualharassmentorforusingorparticipatingintheinvestigationorresolutionprocessofanysuchcomplaint.UniversitypolicyisintendedtobeconsistentwiththeprovisionsofapplicableStateandFederallaws.InquiriesregardingtheUniversity’snondiscriminationpoliciesmaybedirectedtotheAffirmativeAction/EqualOpportunityDirector,UniversityofCalifornia,AgricultureandNaturalResources,1111FranklinStreet,6thFloor,Oakland,CA94607,(510)987-0096.

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Introduction4-H Background InformationEstablishedin1913,theUniversityofCalifornia4-HYouthDevelopmentProgram(California4-HYDP)hasimpactedthelivesofmillionsofCalifornians.ReflectingthemissionoftheNational4-Horganization,theCalifornia4-HYDPworkstoempoweryouthtoreachtheirfullpotentialthroughhands-onlearning,research-basedprograms,adultmentorshipandcivicengagement,preparingthemtoapplytheseskillstotheireducationalandprofessionalpursuits,andtheirroleascitizensinadynamicandcomplexworld.

Currently,therearemorethan255,000youth,ages5-19,enrolledintheCalifornia4-HYDP,whichfocusesonthreeprogrammaticinitiatives:Science,EngineeringandTechnology;HealthyLiving;andCitizenship.Theseinitiativesarelinkedtothevitalissuesaffectingourworldtoday,suchasclimatechange,alternativeenergy,childhoodobesity,foodsafety,environmentalscienceandcommunityengagement.

4-H Healthy LivingSincetheorganization’sinception,healthhasbeenanintegralpartof4-H.In2010,theCalifornia4-HYDPreaffirmeditscommitmenttopromotinghealthylifestylesthroughthe4-HHealthyLivingInitiative.4-HHealthyLivingencompassesaholisticapproachincludinghealthyeatinghabits,physicalfitness,thecapacitytorecognizeanddirectemotions,andtheabilitytodevelopandmaintainpositivesocialinteractionsandrelationships.TheCalifornia4-HYDPisfocusingeffortsonincreasinghealthylivingopportunitiesandstrengtheningthepresenceofhealthylivingthemesthroughoutexistingprograms,activitiesandcurriculum.

The Amazing Race TheAmazingRaceoriginallydebutedaspartofa2-hourmini-trackpresentationatthe2011California4-HStateLeadershipConference.Theworkshopcontentwasdesignedtosparkideasofhowphysicalfitnessandhealthmessagescouldbeincorporatedinavarietyof4-Hsettings,includingcamp,projectmeetings,communityclubmeetings,eventsandafterschoolprograms.Theseactivitieshaveproventoworkequallywellinavarietyofformalandnon-formalsettingswithyouthandadultparticipants.

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Before You BeginBrief DescriptionTheAmazingRacefeaturessevenuniqueandfunchallengesthathelpyouthdiscover,throughtheexperientiallearningprocess,thebenefitsofeatinghealthyandparticipatinginregularphysicalactivity.Tolearnmoreaboutexperientiallearning,visitwww.ca4h.org/About/Mission/EL.

AdaptationsOriginally,TheAmazingRacewasstructuredlikeanoutdoorscavengerhunt,witheachteamracingtobethefirstgrouptosuccessfullycompleteallthechallenges.Aseachteamtraveledasagroupfromstationtostation,theywererequiredtocompleteeachchallengebeforeadvancingtothenext.Thismethodofdeliveryishigh-pacedandpromotescooperativecompetitionasteamsworktogethertoaccomplishagreatergoal.Thismethodworksparticularlywellwithalargegroup(30-50participants)ofolderyouth,ages12-19.Itistherecommendedformatfor4-Heventsorcampsettings.

TheAmazingRacecanbeeasilyadaptedtobefacilitatedinawidevarietyof4-Hsettings.Hereareafewideas:

• 4-HCommunityClubs:Eachchallengecanbefeaturedindependentlyduringtherecreationportionoftheclubmeeting.Withsevenchallenges,thisresourceprovidesrecreationideasforsevenmonthlymeetings—almostthewholeprogramyear!

• 4-HAfterschoolPrograms:Programstafforvolunteerscanserveasstationleaders,whileyouthrotatearoundtoeachstation.Usethechallengesindividuallytoengagesmallergroupsofstudents.

• 4-HProjects:Usethephysicalactivitychallenges(HoopItUp,JumpRope,BalloonTossandPowerCard)tointroducehealthconceptsinfitness,sports,orhealthprojects.Usefood-relatedchallenges(MyPlate,FoodtoCalorie,InTheBag)tosupportconceptsexploredinfood,nutrition,orhealthprojects.UsetheHoopItUp,JumpRopeandPowerCardchallengesatmonthlyorweeklyprojectmeetingstoencourageyouthtosetgoals,tracktheirprogressandreachnewfitnessgoals.

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Necessary MaterialsThematerialsfeaturedinTheAmazingRacearelow-costandeasytoobtain.Thequantityofmaterialsmaychangedependingonthesizeofyourgroups,numberofparticipantsandformatofdelivery.Thefollowinglistassumesfivegroupsandamaximumgroupsizeoffiveparticipants(25total).

• HulaHoops(5*)• Stopwatch(3)• PowerPlayCards(1deck)

Request a deck at your county health department, or download an electronic copy at

www.ca4h.org/files/137263.pdf

• Cones(4)• Markers(1set)• Dice(1pair)• “10TipstoaGreatPlate”handout(1)

See appendix or download an electronic copy at www.choosemyplate.gov/ food-groups/downloads/

TenTips/DGTipsheet7BuildAHealthyMeal.pdf

• Jumpropes(5*)• Snackfoodmodelsorphotosandindexcardswithcorrelatingcalorie

values(12)• “12CommonSnackFoods”answerkey(1)

Available on page 11

• Balloons(1perpair*)• Burlapsack(1*)• 10-footpieceofstring(2)• BlankMyPlatetemplate(1perperson*)

See appendix or download an electronic copy at www.choosemyplate.gov/ print-materials-ordering/

ColoringSheetBlank.pdf

*Indicatesquantitieswillchangedependingonthesizeofeachgroupandthetotalnumberofparticipants.

ToencouragebroaderuseofTheAmazingRace,countiesmaywishtopurchasethenon-consumablematerialsandassemblethemintoasinglekitthatcanbeborrowedforuseatclubmeetings,countyevents,trainingdays,retreats,afterschoolprogramsandmore.

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Set-upToset-upTheAmazingRacelikeascavengerhunt,thefacilitatorwillneedto:• Designateanarea,orstation,foreachchallenge.Sizerequirementsvaryfor

eachstation,rangingfroma10’x10’areafortheMyPlateChallengetoa6’x25’areafortheIntheBagChallenge.Eachstationshouldbevisiblefromthepreviousstation,howeverstillasignificantdistanceapart.Originally,thisactivitywasset-upinagrassyareathesizeofafootballfield.Labeleachstation1through7withlargesigns.

• Decidehowthegroupswillmovefromstationtostation.Ideally,youwillhavefewergroupsthanstations,allowinggroupstomoveinapre-determinedsequencewithoutovercrowdinganyonestation.Ifyoumusthave7groups,thefacilitatormaywishtodesignatea“puzzlestation”forthegrouptomovetowhilethey’rewaitingforthegroupaheadofthemtocompletetheirchallenge.Seepage24-27forsamplepuzzlechallenges.

• Assignastationleadertoeachchallenge.Giveeachstationleadertherequiredmaterials,“ParticipantDirections”handout,and“StationLeaderDirections”handoutfortheirchallenge.Instructthestationleaderstoreadboth.Addressanyquestionsthestationleadersmayhave.

• ReviewexpectationsthateachgroupmustaccomplishthechallengeANDanswerallthequestionsprovidedtoproceedtothenextstation.Directstationleaderstotheirstations.

• Dividetheyouthparticipantsintogroupsof3-8,withnomorethan7groupstotal.Tellthegrouphowtomovefromstationtostation.DirectthemtostartTheAmazingRaceatdifferentstations.Lettheracebegin!

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Balloon Toss Challenge

Background Information:Theactofstretchingistoextendorlengthenyourbodyorlimbs.Stretchinghelpsyoudevelopandmaintainahealthylevelofflexibility,whichreferstotherangeofmovementatanyparticularjoint.Examplesofflexibilityactivitiesincludestretching,yoga,pilatesandsomeformsofmartialarts.Eachstretchshouldbedoneinaslowandcontrolledmanner,withoutbouncingorforcing.Ifyouarestretchingtothepointofpain,youhavestretchedtoofar.

Inthischallengeyouwillneedtobendandstretchasyoutossyourballoontomoveittoitsdestination.

Directions:1. Inpairs,chooseaballoonandmovetothestartingline

forthisrelay.2. Onlyonepairfromyourteammaygoatatime.If

thereisanoddnumberofplayers,onepersoncangotwicewiththeremainingteammember.

3. Faceyourpartner.Continuallytosstheballoonbackandforthasyoumovetowardsthefinishline.

4. Youandyourpartnercanonlymoveforwardwhenyoudonothaveaballooninyourhands.Ifyouhavetheballoon,youmustfreeze.Tossittoyourpartner,thenmoveagain.

5. Iftheballoondropsalongthewaybothplayersmustreturntothestartinglineandbeginagain.

Whenyouhavefinishedthetask,checkwiththestationleadertoseeifyouhavecompletedthetasktotheirsatisfaction.Youmusthavetheirapprovalbeforeyoucanmoveon.Ifyoudonotsucceedinyourfirstattempt,thestationleaderwillhaveyoutryagain.

Remember…youareinarace!

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Participant Directions

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Balloon Toss Challenge

Instructions:Priortothestartoftherace,readtheparticipantdirections.Placetwoconestomarkthestartinglineandtwoconesforthefinishline.Thestartandfinishlinesshouldbeapproximately10-15pacesapart.Havethegroupreadtheparticipantdirectionsaloudbeforestartingthechallenge.

Completionofthechallengeiswheneveryonehassuccessfullyfollowedthedirectionstofinishtherelayraceandansweredthequestionsbelowasagroup.Iftheballoondropsalongthewaythepairmustreturntothestartinglineandbeginagain.

Ask These Questions:1. Whatwaschallengingaboutthisactivity?

Answers will vary.2. Whatwasitlikeworkingwithapartner?

Answers will vary.3. Howdidyourbodymoveduringthisactivity?

Reaching, bending, etc.4. Whatactivitieshelpimproveflexibility?

Ballet, karate, tai ‘chi, yoga, etc.5. Whyisstretchingimportant?

Increases flexibility, reduces stress on the body, helps maintain good posture, decreases the chance of injury, increases circulation.

6. Howcanyouincorporatestretchingintoyourregularphysicalactivityroutine?Answers will vary.

ResourcesForastretchingtutorialandmoreinformationaboutflexibility,visitwww2.gsu.edu/~wwwfit/flexibility.html.

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Station LeaderDirections

Materials:• Balloons(oneperpair)• Fourcones

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Food to Calorie Challenge

Background Information:Acalorieisaunitthatmeasuresenergy.Whenpeopleusetheword“calorie,”theyareusuallyreferringtofood-relatedcalories,whosefullnameis“kilocalorie”or“largeCalorie.”Foodcaloriesarewaysofmeasuringhowmuchenergythethingsweeatgivetoourbodies.Caloriesaren’tbadforyou.Ourbodiesneedscaloriestohelpuswalk,talkandplay.Buteatingtoomanycalories—andnotburningenoughofthemoffthroughactivity—canleadtoweightgain.

Directions:1. Matchthe12snackfoodstothecorrectcalorie

countcard.2. Engageeveryoneonyourteam,discussingwhichfoods

mightbehighincaloriesandwhichmightbelowincalories.

3. Oncecomplete,askthestationleadertocheckyourmatches.Theywillprovidefeedbackuntilyousuccessfullymatchallthecards.

Whenyouhavefinishedthetask,checkwiththestationleadertoseeifyouhavecompletedthetasktotheirsatisfaction.Youmusthavetheirapprovalbeforeyoucanmoveon.Ifyoudonotsucceedinyourfirstattemptthestationleaderwillhaveyoutryagain.


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Instructions:Priortothestartoftherace,readtheparticipantdirections.Ifyourgroupisusingfoodmodels,handlethemcarefully.Themodelsaredifficulttocleanandexpensivetoreplace.Havethegroupreadtheparticipantdirectionsaloudbeforestartingthechallenge.

Afterthegrouphasattemptedtheirfirstmatch,consulttheanswerkeyandtellthegrouphow many foodstheyhavecorrect.Letthemtryagain.Aftertwoattempts,specifywhich foodsarecorrectlymatched.Completionofthechallengeiswhenparticipantshavecorrectlymatchedeachitemandansweredthequestionsbelowasagroup.

Ask These Questions:1. Whatdidyoulikeaboutthisactivity?Whatdidyoudislike?

Answers will vary.2. Wereyousurprisedbyanyofthecaloriesamountsthat

thesefoodscontain?Answers will vary.

3. Whatothernutritionalqualitiesshouldweconsiderwhenselectingahealthysnack?Individuals might also consider avoiding foods high in sugar, fat and sodium. Look for foods high in vitamins, calcium and fiber. Serving size and ingredients might also guide our choices.

4. Willthisinformationchangethewayyouchooseyoursnacks?Willitchangeyourphysicalactivitylevel?WhyorWhynot?Answers will vary.

Additional Resources: Todeterminethecaloriesinavarietyoffoods,visitcaloriecount.about.com.

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Materials:• 12snackfoodmodelsorphotos• 12indexcardswithcorrelating

calorievalues• Answerkey

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12 Common Snack Foods

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Answer Key

Food CaloriesApple 80Applepie(1/8ofpie) 296Banana 105Brownie(2”square) 243Cantaloupe(1/4melon) 45Cakewithfrosting(1/12ofcake;singlelayer) 239Chocolatechipcookie(small) 70Frenchfries(medium) 400Grahamcrackerwithpeanutbutter

• Grahamcracker(90cal)• Peanutbutter(2tbsp;188cal)

278

Peanuts(10inshell) 105Stringcheese 80Strawberriesandyogurt

• Strawberries(1/2cup;49cal)• Plainlow-fatyogurt(8oz;149cal)

198

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Jump Rope Challenge

Background Information:Aerobicactivitiesmakeyoubreatheharderandmakeyourheartbeatfaster.Aerobicactivitiescanbemoderateorvigorousintheirintensity.Vigorousactivitiestakemoreeffortthanmoderateones.Formoderateactivities,youcantalkwhileyoudothem,butyoucan’tsing.Forvigorousactivities,youwillnotbeabletosaymorethanafewwordswithoutpausingforabreath.

Directions:1. Asagroup,takeonedeepbreathandinonebreath

sing“Row,row,rowyourboat,gentlydownthestream;Merrily,merrily,merrily,merrily,lifeisbutadream.”

2. Asagroup,jumpropeforoneminute(stationleaderwilltimeyou)andthenimmediatelytrysingingthesamelinesagainwithjustonebreath.

3. Keeptrackofhowfareachmembergets,toseeifanyonecouldsingtheentireversewithouttakinganotherbreath.


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Jump Rope Challenge

Instructions:Priortothestartoftherace,readtheparticipantdirections.Havethegroupreadtheparticipantdirectionsaloudandsing“Row,Row,RowYourBoat”inonebreathbeforestartingthechallenge.

Completionofthechallengeiswheneveryonehassuccessfullyjumpedropeforoneminute,sangtheverseinonebreathandansweredthequestionsbelowasagroup.

Ask These Questions:1. Wasjumpingropeforoneminuteeasyorhard?

Answers will vary.2. Howlongdoyouthinkyoucouldjumpropewithoutbeing

tired?Answers will vary.

3. Howdiditfeelsingingbeforeandafterjumpingrope?It was much harder to sing after jumping.

4. Didyounoticeanyotherchangesinyourbodyfromjumpingrope?Whatwerethosechanges?Increased heart rate, increased respiratory rate, increased body temperature, etc.

5. Whydidyoubreatheharderwhenbeingactive?When we are active our bodies need more oxygen to fuel working muscles. The tiny cells that allow our muscles to function require oxygen to work. We will breathe harder and faster the more active we are, such as when we do intense aerobic exercise.

Additional Resources: Youcancalculatethenumberofcaloriesexpendedthroughphysicalactivityonlinebyvisitingwww.healthstatus.com/cgi-bin/calc/calculator.cgi.

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Materials:• Jumpropes(oneperperson)• Stopwatch

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MyPlate Challenge

Background Information:In2011theU.S.DepartmentofAgriculture(USDA)unveiledthefederalgovernment’sfoodicon,MyPlate,toserveasaremindertohelpAmericansmakehealthierfoodchoices.Theiconisdesignedtoremindustoeathealthfully.MyPlateillustratesthefivefoodgroupsusingsomethingfamiliartomanyofus—aplacesetting.

Directions:1. Asagroup,discusshowyouthinkthefivefood

groups(fruits,vegetables,grains,proteinanddairy)shouldbeproportionallyorganizedontheplacesetting.(Hint:Thinkofapiechart.)

2. Drawandlabeleachfoodgrouponthepapertemplateprovided.Foreachfoodgroup,provideatleastoneactualfoodsuggestion.Besuretoincludeallfivefoodgroups.

3. Oncecomplete,askthestationleadertocheckyourgraphic.Ifitisnotcorrect,thestationleaderwillprovideahinttohelpyousuccessfullyrecreateMyPlate.



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MyPlate Challenge

Instructions:Priortothestartoftherace,readtheparticipantdirections.Havethegroupreadtheparticipantdirectionsaloudbeforestartingthechallenge.

CompletionofthechallengeiswhentheyhavesuccessfullycreatedtheMyPlateiconandansweredthequestionsbelowasagroup.Halfoftheplateshouldbefruitsandvegetables,halfoftheplateshouldbeproteinandgrains.Thesmallcircletotheupperrightisdairy.Iftheirattemptisnotaccurate,givethemthe“10TipstoaGreatPlate”handoutandaskthemtotryagain.

Ask These Questions:1. Didanythingsurpriseyouabouttheicon?

Answers will vary.2. WhichfoodsarenotdepictedonMyPlate?

Fats, sugars, soda, etc.3. Howdoesthisiconhelpyoumakedecisionsabout

whatyoueat?Reminds them to make half their plate fruits and vegetables, eat whole grains, avoid oversized portions, etc.

4. DoyourmealsoftenreflecttheMyPlateicon?Whyorwhynot?Answers will vary.

5. What’sonethingaboutMyPlateyou’llkeepinmindnexttimeyouhelpyourfamilycookameal?Answers will vary.

Additional Resources: Youcanfindadditionalresources,includingonlinetoolsforcalculatingportionsizesatwww.MyPlate.gov.

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Materials:• BlankMyPlatetemplate• Markers• “10TipstoaGreatPlate”handout

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Power Card Challenge

Background Information:Warmingupfor3-5minutesbeforeexerciseisimportanttoprepareyourmusclesforactivity.Briskwalking,jumpingjacks,walkingorrunninginplacecanserveaswarm-upactivities.Coolingdownafteractivityisalsoimportant.Usebasicstretchesorwalkslowlytocooldown.Stretchinghelpsreducestiffnessandtheriskofinjury.Useslow,controlledmovementsandstretchineachpositionfor15to30seconds.

Directions:1. Asagroup,dothesuggestedwarm-upslistedabovefor

threeminuteswhilereadingthesedirections.2. ThePowerCardsarecolor-codedintofourareasof

thebody: Blue:Upperbody Green:Middlebody Orange:Lowerbody Purple:Fullbody

3. Eachindividualmustdrawonecard,startingwiththebluecards.Eachpersonwilldothetasklistedontheircardforoneminutewithoutstopping.Thestationleaderwilltimethegroup.Ifanypersoncannotdothetaskonthecard,theymaydrawanothercardfromthesamepile.

4. Repeatforallfourcolorgroups.Whenyouhavefinishedallfourcolorgroups,stretchforoneminutetocooldown.



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Power Card Challenge

Instructions:Priortothestartoftherace,readtheparticipantdirections.Separatethepowercardsbycoloraheadoftimeandkeepthemseparated.Havethegroupreadtheparticipantdirectionsaloudbeforestartingthechallenge.

Completionofthechallengeiswhentheyhavesuccessfullywarmedup,completedfouractivities,cooleddownandansweredthequestionsbelowasagroup.

Ask These Questions:1. Whatwasmostdifficultaboutthischallenge?

Answers will vary.2. Whatdidyoudopriortodrawingyourfirstcard?

Warmed up, jogged in place.3. Howdidthisprepareyourbodyfortheactivity?

Warmed muscles, increased circulation, increased heart rate, blood flow and respiratory rate.

4. Whatdidyoudoaftercompletingthechallenge?Cooled down, stretched.

5. Howdidyourbodyrespondtothestretching?Decreased heart rate, increased flexibility, decreased respiratory rate, etc.

6. Howcanyouincludewarmingupandcoolingdownduringregularphysicalactivityorsports?Answers will vary.

Additional Resources: Forspecificwarmuprecommendationsformorethan30differentsportsandactivities,visitwww.bam.gov/sub_physicalactivity/physicalactivity_activitycards.html.

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Materials:• Stopwatch• PowerPlayCards

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Hoop It Up Challenge

Background Information:Muscle-strengtheningactivitiesmakeyourmusclesstronger.Theseincludeactivitieslikepush-upsandliftingweights.Itisimportanttoworkallthedifferentpartsofthebody—yourlegs,hips,back,chest,stomach,shouldersandarms.Hulahoopinginvolvesmovingyourhips,strengtheningyourabdominalmusclesandburningapproximatelyfourcaloriesperminute.

Inthischallengeyouwillneedtokeepthehoopmovingforoneminute.

Directions:1. Eachteammembermustchooseoneofthehooping

activitiesbelowandperformitforoneminute.Standard Hula Hooping:Twirlthehooparoundyourwaist.Whole Body Hoop:Beginwithastandardhulahoopingmotion.Carefullymoveyourarmstotheinsideofthehoop.Arm Hooping:Twirlthehooparoundyourarm,keepingthehoopinmotionfortheduration.

Other Variations:Thinkofothercreativeandchallengingwaystomovethehulahoop.



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Hoop It Up Challenge


Completionofthechallengeiswheneveryonehassuccessfullycompletedonehulahoopactivityoptionforaminutewithoutstoppingandansweredthequestionsbelowasagroup.Participantscanchangefromonearmtotheother,oranotherbodypart,buttheycannotstopthehoopfromrotating.

Ask These Questions:1. Howdidyoudecidewhichactivitytodoforaminute?

Answers will vary.2. Didyounoticeanychangesinyourbodyfromthe

activity?Tired muscles, increased heart rate, etc.

3. Washoopingforoneminuteeasyorhard?Whatwaseasy/hardaboutit?Answers will vary.

4. Wouldyouchoosethisasawaytoexercise?Why/whynot?Answers will vary.

Resources:Tolearnhowtomakeyourownhulahoopouroflow-costmaterials,visitwww.hooping.org.

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Materials:• Hulahoops(oneperperson)• Stopwatch

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In the Bag Challenge

Background Information:Inarelayrace,membersofthesameteamtaketurnscontributingtowardmeetingagoal.Awell-knownexampleisthebatonrelaysyouseeattrack-and-fieldevents.Eachathleterunsaspecificdistance,handingoffresponsibilityforthenextleg.Relayracesnotonlyaddinteractionandcompetition,buttheycanturnalmostanyactivityintoanintervalworkout—oneofthemostintenseandbeneficialworkoutstructures.

Directions:1. Asagroup,haveeachindividualshareonerelaygame

theyhaveparticipatedin.2. Tomarkyourstartandfinishlinesyouwillusethe

dieandthe10-footstrings.Rollthedieandmultiplythedienumberby10.Thiswillbethedistance(infeet)betweenyourstartandfinishlines.Usethe10-footstringstomarkthestartandfinishlines.

3. Withtheentireteamstandingatthestartingline,onepersonatatimemustjump,withbothfeetinsideaburlapbag,tothefinishline.Afterreachingthefinishline,climboutofthebagandrunbacktoyourteammates.Hand-offthebag.Thesecondpersoncanstartoncethefirstpersonreturnstothestartingline.

4. Thegoalisforallteammemberstosuccessfullyreachthefinishline.



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In the Bag Challenge


Yourtaskistomakesureparticipantsrollthedieandcreateastartingpointandfinishline.Remindparticipantstheyarecompetingagainsttheclockratherthananotherteam.Iftheactivityprovestobetoochallengingforanymemberoftheteam,allowanotherteammembertotaketheirplace,completingtherelaytwice.Completionofthechallengeiswheneveryonehassuccessfullyfinishedtherelayraceandansweredthequestionsbelowasagroup.

Ask These Questions:1. Whatwastheobjectiveoftherace?

To complete the race, with every person participating.2. Wouldtherelayhavebeendifferentifyouhad

competedagainstanotherteam?How?Answers vary.

3. Wouldyourperformancehavebeendifferentifyouhadcompetedagainstanotherteam?How?Tried harder, gone faster, etc.

4. Iscompetitionbeneficialforphysicalfitness?Whyorwhynot?Answers will vary.

5. Whatisonewaycompetitionmightencouragephysicalactivityinyour4-Hclub,county,orstate?Answers will vary.

Resources:Contactalocalcoffeeroasterforadonationofburlapbags.

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Materials:• Oneburlapsack• Die• Two10-footpiecesofstring

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Source:USDACenterforNutritionPolicyandPromotion

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1 switch to fat-free or low-fat (1%) milk They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

make half your grains whole grains To eat more whole grains, substitute a whole-grain product for a refined product—such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.

foods to eat less often Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.

compare sodium in foods Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled“low sodium,” ”reduced sodium,” or “no salt added.”

drink water instead of sugary drinks Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

balance calories Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level. Being physically active also helps you balance calories.

enjoy your food, but eat less Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating toomany calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.

avoid oversized portions Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.

foods to eat more often Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. Make them thebasis for meals and snacks.

make half your plate fruits and vegetables Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.

choose MyPlate10 tips to a great plate

Making food choices for a healthy lifestyle can be as simple as using these 10 Tips. Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often.

DG TipSheet No. 1 June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion provider and employer. Go to www.ChooseMyPlate.gov for more information.

10 tips

Nutrition Education Series

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Source:USDACenterforNutritionPolicyandPromotion

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Puzzle Challenge

Instructions:Completethefollowingchallengesasyouwaitforthenextstationtobecomeavailable.Bonuspointswillbeawardedtotheteamthatcompletesthemostpuzzles.

Ineachofthesepuzzles,alistofwordsisgiven.Tosolvethepuzzle,thinkofasinglewordthatgoeswitheachtoformacompoundword(orwordpairthatfunctionsasacompoundword).Forexample,ifthegivenwordsarevolley,field,andbearing,thentheanswerwouldbeball,becausethewordballcanbeaddedtoeachoftheotherwordstoformvolleyball,ballfield,andball bearing.

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1._______________backshortwatch

2._______________bluecakewatch

3._______________stoolpowderball

4._______________bigsoiltable

5._______________madecuffleft

6._______________motionpokedown

7._______________lighthotcheck

8._______________buttermaidrun

9._______________dropoffstand

10.______________cartopice

11._____________outbabyout

12.______________backcrawlwork

13.______________cornwinnersweet

14.______________topinnertest

15.______________gothereseen

TeamMembers:________________________________________________________

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Puzzle Challenge

Instructions:Completethefollowingchallengesasyouwaitforthenextstationtobecomeavailable.Bonuspointswillbeawardedtotheteamthatcompletesthemostpuzzlescorrectly.

Ineachofthesepuzzles,alistofwordsisgiven.Tosolvethepuzzle,thinkofasinglewordthatgoeswitheachtoformacompoundword(orwordpairthatfunctionsasacompoundword).Forexample,ifthegivenwordsarevolley,field,andbearing,thentheanswerwouldbeball,becausethewordballcanbeaddedtoeachoftheotherwordstoformvolleyball,ballfield,andball bearing.

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1.STOPbackshortwatch

2.CHEESEbluecakewatch3.FOOTstoolpowderball4.TOPbigsoiltable

5.HANDmadecuffleft

6.SLOWmotionpokedown7.SPOTlighthotcheck8.MILKbuttermaidrun

9.KICKdropoffstand10.BOXcartopice

11.CRYoutbabyout

12.SPACEbackcrawlwork

13.BREADcornwinnersweet14.TUBEtopinnertest

15.FOREgothereseen

Answer

Key

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Puzzle Challenge II

Instructions:Canyouguesswhateachoftheseriddlesisdescribing?

1. Whatgetswetterandwetterthemoreitdries?

2. Youthrowawaytheoutsideandcooktheinside.Thenyoueattheoutsideandthrowawaytheinside.Whatdidyoueat?

3. Whatgoesupanddownthestairswithoutmoving?

4. Whatcanyoucatchbutnotthrow?

5. Icanrunbutnotwalk.WhereverIgo,thoughtfollowsclosebehind.WhatamI?

6. Whatgoesaroundtheworldbutstaysinacorner?

7. Ihaveholesinmytopandbottom,myleftandright,andinthemiddle.ButIstillholdwater.WhatamI?

8. Givemefood,andIwilllive;givemewater,andIwilldie.WhatamI?

9. Whatcanrunbutneverwalks,hasamouthbutnevertalks,hasaheadbutneverweeps,hasabedbutneversleeps?

10.Nosoonerspokenthanbroken.Whatisit?The Am

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TeamMembers:________________________________________________________

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Puzzle Challenge II

Instructions:Canyouguesswhateachoftheseriddlesisdescribing?

1. Whatgetswetterandwetterthemoreitdries?ATOWEL

2. Youthrowawaytheoutsideandcooktheinside.Thenyoueattheoutsideandthrowawaytheinside.Whatdidyoueat?CORN

3. Whatgoesupanddownthestairswithoutmoving?ARUG

4. Whatcanyoucatchbutnotthrow?ACOLD

5. Icanrunbutnotwalk.WhereverIgo,thoughtfollowsclosebehind.WhatamI?ANOSE

6. Whatgoesaroundtheworldbutstaysinacorner?ASTAMP

7. Ihaveholesinmytopandbottom,myleftandright,andinthemiddle.ButIstillholdwater.WhatamI?ASPONGE

8. Givemefood,andIwilllive;givemewater,andIwilldie.WhatamI?FIRE

9. Whatcanrunbutneverwalks,hasamouthbutnevertalks,hasaheadbutneverweeps,hasabedbutneversleeps?ARIVER

10.Nosoonerspokenthanbroken.Whatisit?SILENCE

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Answer

Key

Documents

The Amazing Race - UC Agriculture & Natural Resources4h.ucanr.edu/files/140052.pdf · gender identity , pregnancy ... living themes throughout existing programs ... The Amazing Race