Point System

# Wellness Challenge Point System

The SUNY 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.

#### No “Double Dipping” Rule

SPECIAL RULE: We have a special rule for the Challenge called the “No Double Dipping” rule. If you are doing a physical exercise that is on our list and that you will be putting down as points toward the Challenge, please remove your pedometer. You cannot count both the physical exercise for points and the steps together. It is one or the other. Our thought is you are already getting points for the physical routine and the steps should not also count. If you are on a treadmill walking, please use your pedometer. If you are jogging or running on the treadmill, you could count the steps OR the jogging/running activity. If you are playing golf, please use your pedometer.

## 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

Activity Scale Factor
Spinning Class 0.084
Bicycling (outdoors) 0.080
Cardio Workout 0.080
Running 0.080
Zumba 0.080
Elliptical 0.076
Judo/Karate/Martial Arts 0.076
Rowing 0.076
Racquetball 0.070
Tennis 0.065
Circuit Training / Curves 0.064
Jogging 0.064
Skiing: Cross-Country 0.064
Volleyball 0.060
Aerobics (class or video) 0.056
Ballroom Dancing 0.056
Stationery Bike 0.056
Yoga (Bikram) 0.055
Hula Hoop Workout 0.050
Hiking 0.048
Skiing: Downhill 0.048
StairMaster 0.048
Swimming 0.048
Pilates 0.044
Yoga 0.044
Ultimate Frisbee 0.035
Weight Lifting 0.025

## 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