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Atchison County Walk Kansas Captain Notes

Teams may register online (See www.atchison.k-state.edu/walk_kansas/index.html) we also welcome paper

registrations. Local Teams may register after the published March 16 date, simply call the extension office

for details.

To register by paper format, simply complete Team Registration for WalkKansas 2018 to register your

team by paper. Collect individual registration forms and pay by team register cash or check. Team registra-

tions may be mailed or delivered to the extension office.

WalkKansas T-shirts have 3 order dates this year, dates to order WalkKansas apparel includes March 6th,

March 20th, and April 3rd. If you want to commemorate your walking journey to discover the 8 wonders of

Kansas in 2018, we are offering a fun local option to imprint a phrase such as “Ask me about walking to

see the 8 Wonders of Kansas” on the back of your shirt for an additional $2.00 fee. If teams would like to

suggest a different phrase to use, please notify the extension office by March 16.

We will have a walking float in the St. Patrick’s Day parade. This will be the Atchison County WalkKansas

kickoff event. The parade is scheduled for March 17, parade details will be shared as teams register.

Atchison County teams can begin entering “mileage” on March 17.

Plans are underway to discover Atchison County wonders as part of the WalkKansas program. Watch for

details.

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Guide for Captains 2018

Time for Walk Kansas! Gather your team-mates – it’s time for Walk Kansas! K-State Research and Extension (KSRE) has been offering this health initiative since 2001. Online registration is available February 18 through March 16, and information about Walk Kansas and healthful living is available at www.walkkansas.org. Here is a step-by-step guide that covers options for registering your team followed by general program information. Register online: ▪ Before you go to register, recruit team members (at least 4 – you can add more later). You will need their email address, or mailing address if they do not have email. If your team decides they all want t-shirts or the baseball tee, know their sizes. You will be asked to pay the program fee (plus shirts) for your entire team at the end of registration, so be prepared to pay with credit card (PayPal) or follow up by sending a check. Talk to your team and select a goal for how many minutes of exercise each person will commit to per week – 2 ½ hours, 4 hours or 6 hours. ▪ When you are ready, go to www.walkkansasonline.org and follow these steps. If you reach a point during the process where you don’t have the needed information, click CANCEL and start again later. (Please do not exit out of the system without selecting CANCEL.)

1) Click the yellow “Register” button 2) Ready to Go! (Notice the link that will help you locate all KSRE

offices in Kansas.) 3) Select the county or district where you will participate 4) Pick your Challenge. You have 3 options based on the goals your

team goals: “8 Wonders Walk” = 2 ½ hrs/wk; “Cross Country” = 4 hrs/wk; “Little Balkans to Nicodemus” – 6 hr/wk

5) Choose one of the options: Challenge Only ($8 each) – each person can order a shirt later; Challenge + t-shirt ($17 each) – enter color and size for each person; Challenge + baseball tee ($22 each) – enter size for each person. (Note: If you select “Challenge + shirt” each person will pay that amount even if they do not want a shirt.)

6) Choose “Captain” if you are registering a team. Choose “Individual” if you do not have a team and would like to be placed on one.

7) Enter the name of your team. (You can change the name later.) 8) Create your personal user account. Select a username and

password; then complete the required personal information. 9) Now you are ready to build your team. Complete the required

information for at least 4 people. Then confirm your team.

March 18 – May 12

Important dates:

February 18 – Registration opens online

March 16 – Registration encouraged

March 17 –Join the WalkKansas kick-off! March 20 – Second WalkKansas Apparel order deadline

April 2 – Last day to order Walk Kansas apparel

May 5 – Walk Kansas 5K for the Fight! In Manhattan on the K-State campus

May 11 – Photo Challenge entries due

May 12 – Walk Kansas ends. Kansas State University Agricultural Experiment

Station and Cooperative Extension Service

K-State Research and Extension is an equal

opportunity provider and employer.

http://www.walkkansas.org/

http://www.walkkansasonline.org/

10) Complete the next page by giving your consent to participate. You must consent and choose from the authorization statements to continue. Note: Each team mate that you entered will receive a message asking them to create a user profile and consent, just like you completed. Each person must do this before your team is ready to go. 11) Order summary -- pay online or select “Pay with Check.” 12) Congratulations – you are registered for Walk Kansas! Please note the name(s) of your local Extension Agent(s) and/or program coordinators if you have further questions. Register with paper forms: ▪ Distribute participant information to each team member. ▪ Select a team challenge and complete the Team Registration Form (available from your local Extension Office.) ▪ Collect registration forms, program fees, and payment for t-shirts (optional). Return forms and payment (one check per team) to the Extension Office before March 16. Registration is not complete until all forms are collected and fees are paid.

Ready to go! Reporting/logging online: Once your team is “ready” (everyone has added user information, consented and all fees are paid) you will see a screen like this when you log in. A new feature this year allows the captain to e-mail their team in addition to using the “Team Chat” feature. You will record your personal exercise minutes, fruits/veg here and you can also view how others on your team are doing by clicking on “My Team.” Check for “Events” in your area and “Resources” located on the top bar.

Make sure you and your team-mates check your progress on the map – click “See Your Map” on the large purple bar. As your team moves along the trail you will unlock points of interest. Some will have photos and all have a description of the town/community, area of interest, or Wonders of Kansas. You can go back and click on any dot you have passed through to read the information. Enjoy!!

Scroll down a bit further and you will see a “Leaderboard” at the bottom. You can view how other teams in your county/district are doing and at the very bottom you will see recent posts from “Kansas State University Walk Kansas” on Facebook. Be sure to like this page to see more.

You can also view how teams in any county/district across the state are doing through the blue “Leaderboard” button on the login page.

Reporting if logging by paper: If team mates log on paper and report to you weekly, add totals once a week for that person in the “My Team” section and “Log for this user.” If you want to report only one number (total minutes of activity) for your entire team, report it as minutes for you – the captain – only. Reminders for captains: ► Communicate with your team mates each week (email, chat in Walk KS system, phone call or in person.) All Walk Kansas participants will receive a message on Wednesday of each week that includes a short report of how their team is doing. Everyone will also receive a weekly newsletter. ► Make sure team-mates are receiving a weekly Walk Kansas newsletter. If not, report this to your local office. ► Stay informed of events and activities offered in your community and participate when you can! ► Plan a fun activity(s) your team can do together during the 8 weeks of Walk Kansas. ► Encourage team mates to enter the photo contest – that includes you! How to order t-shirts and more: If you did not include a shirt at registration, you can easily order one. Sign in to your account and click the “Shop” button on the purple bar at the top of the screen. This will take you to the online store for your county/district. Just shop from here and it will be added to your account. (Tax is charged on anything that ordered through the store.) Other team members can do the same once they have created a username/password.

Captains also participate: Not only are you the captain of your team, you are a Walk Kansas participant! Make sure you read through the participant materials, especially the Activity Guide. There is new information here about pre/post fitness tests that your team may want to do and this is an activity you could do together. These are optional and can be very helpful and motivating. Make sure you also review what counts as Walk Kansas minutes as there are a few changes from previous years. One last thing …. While Walk Kansas is sometimes viewed as a (friendly) competition, but what we are really working toward is helping your team reach the goal they set for themselves. We want the physical activity and healthy eating habits that are modeled and adopted during the program to continue as a lifestyle change. Keep it realistic, keep it fun and don’t worry about what others are doing or reporting. Be honest, be supportive to others and have a great Walk Kansas!!

Team Captain’s Log

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer. Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability, contact the Director of Institutional Equity, Kansas State University, 103 Edwards Hall, Manhattan, KS 66506-0124, (Phone) 785-532-6220; (TTY) 785-532-4807.

Team Captain’s Name Team Name

Please report total minutes of activity for your team each week. The website will convert minutes into miles for your team. Fifteen minutes of moderate or vigorous physical activity counts as one Walk Kansas mile.

TeammatesWeek 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

Min F/V Min F/V Min F/V Min F/V Min F/V Min F/V Min F/V Min F/V1.2.3.4.5.6.Total MinutesTotal Fruits and Vegetables

Directions:

Contact information for local K-State Research and Extension Office:

Walk Kansas

Walk Kansas

Walk Kansas

Walk Kansas

Individual Registration Form – 2018

Name

Mailing Address

City Zip Code County/District

Email Phone Gender £ Male £ Female

Team Captain Team Name

If this is a work-site team, please specify company/organization Which age range are you in? (Check one) £ Under 5 £ 5 - 12 £ 13 - 17 £ 18 - 24 £ 25 - 34£ 35 - 44 £ 45 - 54 £ 55 - 64 £ 65 - 74 £ 75 and over Which of the following best describes you? (Check one) £ American Indian/Native American £ Asian £ Black/African American £ Bi-racial £ Hispanic or Latino £ Native Hawaiian/Pacific Islander £ White £ Other



I wish to participate in the Walk Kansas physical activity program for the purpose of physical fitness. I understand that I should have medical approval from my health care professional if I:

» have chronic health problems such as heart disease or diabetes. » have been told by my doctor that I have high blood pressure. » have pains in my heart and/or chest area. » have any physical conditions or problems that might require special attention in an exercise program. » feel dizzy or have spells of severe dizziness. » have a bone or joint condition, such as arthritis, that might be made worse by an exercise I am not accustomed

to, or a vigorous exercise program. » am a male over age 45 or a female over age 55 AND not accustomed to vigorous exercise.

I agree to accept full responsibility for any injuries I may sustain while participating in this program.

Participant Signature Date

Parent/Guardian Signature (If under 18) Date

PUBLICITY RELEASE

£ I authorize K-State Research and Extension to record and photograph my image and/or voice for use in research, educational and promotional programs. I also recognize that these audio, video and image recordings are the prop-erty of K-State Research and Extension.

£ No, I do not authorize use of my individual image or voice.

Please complete and return to your local K-State Research and Extension office.

Walk Kansas

Walk Kansas

Walk Kansas

Walk Kansas

Walk Kansas

Activity GuideWant to feel better and have more energy?Maybe you need to blow off some steam from a stressful day or need to get better sleep. Regular exercise can help you achieve this and more. The health benefits from regular exercise and physical activity are hard to ignore, and they are available to everyone, regardless of age, sex, or physical ability. Another fantastic thing about exercise — it’s fun!

Walk Kansas is based on Physical Activity Guidelines for Americans, which recommend a minimum of 150 minutes of moderate exercise per week OR 75 minutes of vigorous exercise/week, and strengthening exercises at least 2 days per week. Walk Kansas also promotes a warm-up and cool-down time and stretching to improve flexibility.

Make sure it is safe for you to exerciseBefore you begin Walk Kansas, or any exercise program, it is important to make sure it is safe for you to exercise. This PAR-Q (Physical Activity Readiness Questionnaire) can help you decide if you are ready or if you might need to check with your physician first. Answer yes or no to the following questions:

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity?3. In the past month, have you had chest pain when you were not doing physical activity?4. Do you lose your balance because of dizziness or do you ever lose consciousness?5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?6. Is your doctor currently prescribing medications for your blood pressure or heart condition?7. Do you know of any other reason why you should not do physical activity?

If you answered yes to one or more of these questions, are older than age 40, and have been inactive or are concerned about your health, check with your physician before taking a fitness test or participating in Walk Kansas.

Measure your fitnessAlmost everyone that increases their physical activity will benefit by improved fitness. You may notice that you don’t get out of breath as easily when you climb the stairs or that picking something up from the floor is easier. While a pre/post fitness test is not required, you may want to know just how much you improve over the 8 weeks of Walk Kansas. These tests are relatively easy to do. You can do the walking test by yourself and the flexibility tests will require another person to do some measuring.


Rockport Fitness Walking TestThis is one of the best ways to determine your cardiorespiratory fitness, which is the ability of the heart and lungs to supply fuel and oxygen during sustained physical activity. The test determines your fitness level by estimating your VO2Max, which is your maximum possible oxygen consumption.

To do this 1-mile walking test, you will need: a scale to determine your weight, a stopwatch or cell phone to time the test, a 1-mile measured course, and a way to measure your heart rate (take your pulse).

First, find a 1-mile course. For most high-school tracks, this is 4 laps around the innermost lane. You can also measure out 1 mile on a road or street. Have your phone or stopwatch ready and follow these instructions.

1. Warm up at a gentle pace for at least 5 minutes.

2. Walk 1 mile as fast as you can and time how long it takes.

3. Record your time to walk 1 mile.

4. Take your heart rate immediately at the end of your 1-mile walk. You can use a heart rate monitor or app, or take your pulse for 15 seconds and multiply this number by 4.

5. Enter this data into the calculator linked below. This will determine your VO2Max and compare it to standards for your gender and age group. http://knightsofknee.com/calculators/FitnessTestCalc.htm

If you do not have access to the Internet, contact your local K-State Research and Extension office for calculation instructions.

Please know that this is not a test you can cram for because fitness doesn’t improve overnight. Don’t be discouraged if your score is low. The most important thing is that you improve your score over time. We would expect your score to improve after the 8 weeks of Walk Kansas, provided you walk or exercise regularly and that you increase the length and intensity of your walking over time.

My Fitness Test NumbersBefore Walk Kansas:

Walking test

Time for 1-mile walk

Heart rate immediately after walk

Rockport results:

My Fitness Level

My Fitness Rating

Flexibility Tests

Back Scratch: Right Left

Hamstring: Right Left

After Walk Kansas:

Walking test

Time for 1-mile walk

Heart rate immediately after walk

Rockport results:

My Fitness Level

My Fitness Rating

Flexibility Tests

Back Scratch: Right Left

Hamstring: Right Left


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Flexibility TestsFlexibility is somewhat hard to measure. These two tests are some of the best ways to determine if your flexibility improves over time. You will need a partner to complete these and have a ruler handy.

Back Scratch Test to determine upper body flexibility. Stand and place your right hand over your right shoulder, palm down and fingers extended. Place your other arm around the back of your waist with palm up, reaching as far as possible and trying to touch or overlap extended middle fingers of both hands. Have your partner measure to the closest quarter inch. Use the diagram below as a guide and record your results. Repeat on the other side.

Chair Sit-and-Reach Test to determine lower body (hamstring) flexibility. Sit on the edge of a chair, one leg bent and slightly off to one side, foot flat on the floor. Extend your other leg as straight as possible, heel placed on the floor and foot flexed to 90 degrees. With arms outstretched, hands overlapping and middle fingers even, slowly bend forward and reach as far as possible toward or past the toes. Use the diagram below as a guide and record your results. Repeat on the other side.

Helpful InformationWalk Kansas: www.walkkansas.org

Physical Activity Guidelines for Americans: https://health.gov/paguidelines/guidelines/

Strength Training http://workshop.agrability.org/2011/Downloads/Vincent_07.pdf

http://www.walkkansas.org/activity/strength.html

“Don’t just sit there!” http://www.washingtonpost.com/wpsrv/special/health/sitting/Sitting.pdf

Flexibility and Stretching https://www.uaex.edu/publications/PDF/FSFCS34.pdf

Source for flexibility tests: Stay Strong Stay Healthy Program and University of Missouri Extension http://www.k-state.edu/staystrong/–

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Ready for Walk Kansas!Physicians say that if walking were a pill, it would be the most widely prescribed medication. The reason we promote walking is that almost anyone can do it and it is good for your heart. Other types of exercise are beneficial as well, so you can be assured that other types of activity also count toward Walk Kansas minutes!

Physical activity versus exercise — there is a difference. Physical activity is anything that gets a person moving, such as walking to the mailbox. Exercise is moving at a pace that increases your heart rate, such as walking around the block. Walk Kansas promotes both physical activity and exercise. It is also important to move throughout your day, and especially important that you move — at least stand — for several minutes every waking hour.

What counts toward Walk Kansas minutes?The Walk Kansas program is based on the Physical Activity Guidelines, which promote moderate and vigorous intensity activities. Here are the types of activity you can report as Walk Kansas minutes. (Things have changed a bit since 2017, so please read!)

• Moderate exercise/activity — at a level where you can carry on a conversation, but not sing. Activity must be done for at least 10 consecutive minutes. Report actual minutes of activity. Activities could include: walking briskly, water exercise, bicycling slower than 10 miles/hour, tennis (doubles), ballroom dancing, general gardening.

• Vigorous exercise/activity — at a level where you can talk but not have a conversation. Activity must be done for at least 10 consecutive minutes. You can double the actual minutes you perform vigorous activity and report that number. Vigorous activities could include: racewalking, jogging or running, swimming laps, tennis (singles), aerobic dancing, bicycling 10 miles/hour or faster, jumping rope, heavy gardening, hiking uphill or with a heavy backpack.

• Combination of moderate and vigorous — where you add short bursts of vigorous activity or intervals. Example: Add several 30-second bursts of running or fast walking to your moderate walking pace. Report actual minutes of activity.

• Strengthening exercises — report actual minutes.

If you wear an activity tracker (wrist tracker or pedometer), you can start counting steps after you reach 6,000 steps in a day. Report 15 minutes of activity for every 2,000 steps you take above 6,000.*

*Research tells us that most people will not get more than 6,000 steps in their average day. To be consistent with Walk Kansas goals, we ask you to count only the steps that are above this amount.

For more explanation about moderate/vigorous activities and using the “talk”test watch this video.

Kansas State University Agricultural Experiment Station and Cooperative Extension ServiceK-State Research and Extension is an equal opportunity provider and employer.

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Walk Kansas

Determine Heart Rate by Measuring Your Pulse

As soon as you stop moving your heart rate will slow, so it is important to check your pulse quickly after you complete the 1-mile walk. You can find your pulse at your neck (carotid artery) or wrist (radial artery). Here are the steps:

1. Have a timing device ready, one that shows seconds. You can use a clock or timer with a second hand or use the stopwatch mode on your smartphone.

2. Use two fingers (not your thumb). It is often easiest to find your pulse in the carotid arteries, located either side of your windpipe. Check just beneath your jaw, next to your windpipe.

3. Once you locate your pulse, press lightly and count your pulse for 15 seconds. Multiply this number by 4. Ex: 20 beats for 15 seconds = 80 beats per minute.

https://www.youtube.com/watch?v=GEvJlmpZCoM&feature=youtu.be&list=PL43D95102E29BC901

Ready to Walk! What is one of the best things you can do for your body, mind and spirit? You guessed it – walk every day!! K-State Research and Extension (KSRE) is so pleased to offer this health initiative designed to help you move more, eat better and live life to the fullest. Regular exercise, like walking, can help you live longer, maintain a healthy weight, reduce your risk of developing some cancers, reduce your risk of heart disease and stroke, reduce diabetes risk, boost your brain power, improve your mood and relieve stress. Wow – there isn’t a pill that can offer all of those benefits!! Walk Kansas is a team-based program, meaning that you are part of a 6-member team and together you will select a goal (challenge) to work toward during the 8 weeks. Here are the options for your team. Challenge 1: Discover the 8 Wonders of Kansas! This journey requires each person to get 2 ½ hrs of moderate activity per week. Challenge 2: Go Cross Country from Troy (NE) to Elkhart (SW), which requires 4 hrs of activity per person/week. Challenge 3: Little Balkans to Nicodemus – a trail that takes you through SE Kansas and then up to Nicodemus with interesting stops along the way. This requires 6 hrs of activity per person/week. Each person logs minutes of moderate/vigorous activity and these are converted to Walk Kansas miles (15 minute = 1 mile) on the website. For a complete description of activities that count for Walk Kansas and how to report minutes, check your Activity Guide.

Take the first step – register for Walk Kansas! To register online at www.walkkansasonline.org: If you already have a team, wait for your captain to register the team online. You will receive a message by email asking you to complete registration and give your consent to participate. Your captain will be responsible for paying fees for the entire team, so make sure you reimburse your captain for your registration fee (and t-shirt, if appropriate). If you don’t have a team, and would like to join one, go online and register as an individual. The Extension office will connect you with a team that has similar goals. Register with paper forms: Complete the registration form provided by your captain. Return it, along with payment for the program fee and t-shirt (optional) to your captain. You can log minutes of activity and fruit/veg consumption on a paper or electronic log, or you can log online at www.walkkansasonline.org.

March 18 – May 12, 2018 Participant Guide

Kansas State University Agricultural Experiment

Station and Cooperative Extension Service

K-State Research and Extension is an equal

opportunity provider and employer.

For specific information about Walk Kansas in your community, contact your local Extension Office. Find contact information here: http://www.ksre.k-state.edu/about/stateandareamaps.html All program participants receive: ▪ Weekly newsletter (information on health and wellness, exercise/activity, stress management, nutrition and a tasty recipe.) ▪ Access to interactive online system for activity reporting ▪ Local events, classes and celebrations that support Walk Kansas

http://www.walkkansas.org/doc/wkactivityguide.pdf


http://www.ksre.k-state.edu/about/stateandareamaps.html



Healthy Eating is Important Here is a sobering statistic – according to the Centers for Disease Control and Prevention (CDC), only 10% of Kansans eat enough fruits and vegetables. While recommendations vary based on age and gender, most adults need 1½-2 cups of fruit and 2-3 cups of vegetables each day. We ask you to log the cups of fruits/veggies you eat daily as a way to help you increase that amount and we know that F/V consumption in Kansas increases during this program! Our goal is to help you make this a lifestyle habit. Check your newsletter each week for tips on increasing your fruits and veggies plus other healthy eating strategies – including a tasty recipe!

Report/Log online:

Once your team is “ready” (everyone has added user information, consented and all fees are paid) you will see a screen like this when you log in. This is your “Dashboard” and you can log here and you will find links to other features of the online system. Along the top of the horizontal purple bar: Click on “Events” to see what is happening in your community; “Resources” is where you will find program newsletters and other resources to support healthy lifestyle habits; “Shop” is where you can purchase additional merchandise such as t-shirts, sweatshirts, tote bag, water bottle, etc. (The Shop will only be open the first 2 weeks of Walk Kansas.) Also on the purple bar -- This is where you see your welcome message, your team name and the group where you are participating. Once you start logging minutes, click on the “See Your Map” icon and you will be see a map of Kansas with your challenge trail displayed. This is where you will unlock points of interest along the trail and learn more about our great state. Click “Team Chat” to communicate with team members. “My Team” shows all of your team mates and “Log History” shows what you have logged for activity, f/v, etc. To log your progress: In the purple box, log your minutes of activity – the system will calculate into miles. (Read the Activity Guide to know what counts); the red box displays the total miles your team was walked and this also takes you to the “team chat” page; if you do strengthening exercises that day, click “log” in the yellow box; the blue box is where you can log the number of 8 oz. glasses of water you drink – this is optional; and record cups of fruits/veggies in the green box.

http://www.walkkansas.org/doc/wkactivityguide.pdf

If you scroll down the page, you will see a white “Leaderboard” box. This is where other teams from your community, that chose the same challenge as your team, will appear along with their progress. At the bottom of the page you will see recent posts on the Facebook group Kansas State University Walk Kansas. Please like our page on Facebook!

You can see how all teams, in all 3 challenges, in your community and across Kansas are doing by going to the “Leaderboard” located on the login page, www.walkkansasonline.org. Click on the blue box at the bottom of this screen.




Walk Kansas

Walk Kansas

Walk Kansas

Walk Kansas

Daily Log

Directions: Each day, record your minutes of moderate/vigorous activity (and include minutes of strengthening exercis-es). Give yourself a (check) if you did strengthening exercises that day. Record cups of fruit/vegetables you eat and glass-es or ounces of water you drink (this is optional). Every Sunday, report your weekly total of exercise minutes and cups of fruits/vegetables to your team captain.

Reminder: You must do the activity for 10 consecutive minutes for it to count toward Walk Kansas. If you wear a activity tracker to count steps, you may start counting after you reach 6,000 that day. Report 15 minutes for each 2,000 steps (above the 6,000.)

Sun Mon Tues Wed Thurs Fri Sat WEEKLY TOTAL

Week #1

Minutes Min F/V

Strengthening

Fruits & Vegetables

Water

Week #2

Minutes

Strengthening

Fruits & Vegetables

Water

Week #3

Minutes

Strengthening

Fruits & Vegetables

Water

Week #4

Minutes

Strengthening

Fruits & Vegetables

Water

Week #5

Minutes

Strengthening

Fruits & Vegetables

Water

Week #6

Minutes

Strengthening

Fruits & Vegetables

Water

Week #7

Minutes

Strengthening

Fruits & Vegetables

Water

Week #8Minutes

Strengthening

Fruits & Vegetables

Water

Captain’s Name/Phone/Email

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