The Amazing Race - UC Agriculture & Natural Resources4h.ucanr.edu/files/140052.pdf · gender...
Transcript of The Amazing Race - UC Agriculture & Natural Resources4h.ucanr.edu/files/140052.pdf · gender...
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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.
Remember…youareinarace!
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Participant Directions
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Food to Calorie Challenge
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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Station LeaderDirections
Materials:• 12snackfoodmodelsorphotos• 12indexcardswithcorrelating
calorievalues• Answerkey
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Food to Calorie Challenge
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)
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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.
Whenyouhavefinishedthetask,checkwiththestationleadertoseeifyouhavecompletedthetasktotheirsatisfaction.Youmusthavetheirapprovalbeforeyoucanmoveon.Ifyoudonotsucceedinyourfirstattemptthestationleaderwillhaveyoutryagain.
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Participant Directions
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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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Station LeaderDirections
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.
Whenyouhavefinishedthetask,checkwiththestationleadertoseeifyouhavecompletedthetasktotheirsatisfaction.Youmusthavetheirapprovalbeforeyoucanmoveon.Ifyoudonotsucceedinyourfirstattemptthestationleaderwillhaveyoutryagain.
Remember…youareinarace!
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Participant Directions
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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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Station LeaderDirections
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.
Whenyouhavefinishedthetask,checkwiththestationleadertoseeifyouhavecompletedthetasktotheirsatisfaction.Youmusthavetheirapprovalbeforeyoucanmoveon.Ifyoudonotsucceedinyourfirstattemptthestationleaderwillhaveyoutryagain.
Remember…youareinarace!
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Participant Directions
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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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Station LeaderDirections
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.
Whenyouhavefinishedthetask,checkwiththestationleadertoseeifyouhavecompletedthetasktotheirsatisfaction.Youmusthavetheirapprovalbeforeyoucanmoveon.Ifyoudonotsucceedinyourfirstattemptthestationleaderwillhaveyoutryagain.
Remember…youareinarace!
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Participant Directions
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Hoop It Up Challenge
Instructions:Priortothestartoftherace,readtheparticipantdirections.Havethegroupreadtheparticipantdirectionsaloudbeforestartingthechallenge.
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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Station LeaderDirections
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.
Whenyouhavefinishedthetask,checkwiththestationleadertoseeifyouhavecompletedthetasktotheirsatisfaction.Youmusthavetheirapprovalbeforeyoucanmoveon.Ifyoudonotsucceedinyourfirstattemptthestationleaderwillhaveyoutryagain.
Remember…youareinarace!
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Participant Directions
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In the Bag Challenge
Instructions:Priortothestartoftherace,readtheparticipantdirections.Havethegroupreadtheparticipantdirectionsaloudbeforestartingthechallenge.
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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Station LeaderDirections
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