HomeWORKOUT Challenge Rules

 7 days without Physical Education makes one weak!!!
Physical Fitness is a lifetime habit, not a one time activity.  Do something everyday to keep physically fit, healthy and happy.

1. Parental Permission is required before a student may begin this worksheet.  Check with one of your parents before you begin and have him or her sign the bottom of this page.  Then check with the adult in charge before you begin any of these activities. Have that adult sign your sheet to verify you completed it.

2.  The Sheets are designed to reflect the F.I.T.T. principle:
 F = Frequency (one a day on school days, two on non-school days)
 I = Intensity (Easy, Moderate, or Hard)
 T = Type (of activity)
 T = Time (minutes or repetitions needed to complete the activity)

3.  Our bodies work BEST with a little exercise each day.  When you complete each activity, have an adult date and initial beside the appropriate number in the Frequency column.  You may receive credit for only one fitness activity on school days and two on non-school days.

4.  Each activity has a set number of frequency possibilities.  As long as there is a blank for initials, the activity may be repeated.

5.  All challenges must be completed outside of regular school hours.

6.  When you have completed 25 activities, have a parent sign the back of this sheet and bring your HomeWORKOUT Challenge Sheet to Mrs. Starks for a Toe Token.  Your name will be entered into a drawing for prizes at the end of the school year and you may take the next Challenge Sheet.

This activity is adapted and used with permission from Donna Dale. www.home.earthlink.net/~donnadale/index.html

Printable Form

Student Name (print) __________________ Grade _______
I honestly completed all of the activities checked on the back of this form.  I have attached any non-physical activity assignments to this sheet.

Student Signature ___________________ Date _____

Parent Information - Parent Name (print) _______________________________
My child has my permission to participate in this HomeWORKOUT Challenge.

Parent Signature ____________________ Date ________
I will sign the back of this sheet AFTER my child has truthfully completed the checked activities on the back of this form.
 
 

FREQUENCY	INTENSITY	TYPE	TIME
Adult Initials/Date	Circle One	Activity Description	Minutes/Reps to complete
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Dribble Soccer Ball	20 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Shoot Hoops	20 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Move to Music	15 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Sweep the driveway or garage or sidewalk or basement or porch	15 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Walk with Family Member(s)	20 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Play Hopscotch	15 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Ride a bike	15 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Hula Hoop	15 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Jump Rope	15 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Throw a ball with a Friend	20 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Walk/Jog/Run	15 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Kick a ball with someoneOlder	15 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Kick a ball with someoneYounger	10 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Formal Sport practice or Game	Sport __________  Minutes _______
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Aerobic stepping or Exercise tape	30 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Pushups/jog steps/Crunches	10 reps, 4 sets
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Free Choice _________________	20 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Skate/blade/board (circle one)	20 minutes
1)__________ 2)__________	Easy  Moderate  Hard Easy  Moderate  Hard	Basketball ball handling drills	15 minutes
1)____________________		Eat 5 servings of fruit/veg. 3 days in a row.	Make a list and attach
1)____________________	Chore __________________	Do any household chore without being asked	10 – 15 minutes
1)____________________		List at least 5 things you are thankful for.	Make a list and attach
1)____________________		Drink 8 glasses (8 oz) of water 3 days in a row.	Dates ___________________

I verify that my child has completed the initialed activities.

Parent Signature _________________________________________________________ Date ____________________
 
 

Return to Home Page