Wellness Challenge Point System
The SUNY Cortland Wellness Challenge Point System is comprised of the following:
Pedometer Steps (Baseline for Point System)
For every 1,000 steps a person receives 1 point. This is based on the following:
- Recommended daily steps: 10,000 steps
- 10,000 steps = about 5 Miles
- 2,000 steps = 1 Mile
For example, if a person reaches the goal of 10,000 steps per day, they receive 10 points.
We are looking for accurate step counts and will NOT accept estimates for step counts. If you don’t use a pedometer for your readings your steps will not be allowed.
Physical Activity Points
On average a person will burn 70 calories by walking 1 mile. So if the goal is to walk your 10,000 steps per day (5 miles), you’ve burned (on average) 350 calories and earned 10 points. Our physical activity points are based on players burn on average about 350 calories for doing certain exercises for a certain amount of time. So for every 350 calories burned when exercising, you earn 10 points. Of course everyone is different, so based on how many calories burned you earned points. A heavier person would typically burn more calories doing the same routine as someone weighing less, thus earning more points. Note: Please see the “No Double Dipping” rule above.
To make it fair, this year we decided to change our point system based simply on total TIME of exercise routine instead of calories burned. In the past we based our formula on the weight of each player and calculated calories burned. A player would weigh in at the beginning of the Challenge and that was the weight used to calculate points. To keep all player’s points the same this year we are making everyone’s weight the same to calculate a player’s score – 185 lbs.
Each player must choose from the following list of exercises indicated below. Each exercise is ranked by a certain scale factor which is based on difficulty and how vigorous the workout is. We take a look at the length of time per activity and its scale factor, calculate the average calories burned and then give the player 10 points for every 350 calories.
Formula: calories = rounded up(weight * minutes * scale factor)
Calculate the Point Value: points = ( calories / 350 ) * 10
Example: Player does basketball for 45 minutes…
624 calories burned based on our formula of calories = (185 lb * 45 min * 0.075)
17.83 Points earned based on (624 / 350) * 10
|Circuit Training / Curves||0.064|
|Aerobics (class or video)||0.056|
|Hula Hoop Workout||0.050|
Losing Percentage of your Body Weight
At the end of the competition, you receive 100 Points for each 1% of body weight lost during the challenge. At the beginning of the competition you will have an initial weigh-in. An actual number will not be recorded on your Activity Sheet – just a “plus” or “minus” number. There will be a final weigh-in at the end of the competition and the Campus Nurse, using the formula below, will provide a final percentage.
Formula: (Start weight – Finish Weight) x 100 ÷ Start weight = % lost
Example: If a person’s starting weight was 200 lbs and they lost 10 lbs, the total percentage of weight lost was 5%.
(200 – 190) x 100 = 1,000
1,000 ÷ 200 (start weight) = 5
You lost 5% of your body weight. You get 500 points!
Eating Fruits and Vegetables
Healthy eating will earn you points! So if you “strive for five” by eating at least five servings of fruits and vegetables per day you will earn points. Can’t eat five servings? OK – we will cut you some slack and you’ll be able to earn points for eating 3, 4 or 5 or more servings.
- Eat at least 3 servings per day and earn 1 point
- Eat 4 servings per day and earn 3 points
- Eat 5 or more servings per day and earn 6 points
Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
- Drink at least 4 cups (8 oz. each) per day and earn 1 point
- Drink between 5–7 cups (8 oz. each) per day and earn 3 points
- Drink 8 cups (8 oz. each) or more per day and earn 6 points
Is your school or business looking to run your own Wellness Challenge?
Contact us to learn now your school or business can have your own Wellness Challenge website and run your own competition just like this one.
Click the Request More Information button or e-mail firstname.lastname@example.org for details.