BYU-IDAHO FIT4LIFE
PARTICIPATION CRITERIA, COMMITMENTS & PROCESS
First, welcome to the BYU-Idaho Fit for Life Program and what we hope will be your time and season for meaningful
lifestyle change. Change directed toward a happier, healthier you; more capable of going, doing, and becoming. You
have our commitment as those involved in the Fit4Life Program that we will do our best to help you achieve your goal of
improving your level of fitness and overall quality of life. We look forward to working with you in this very worthy effort.
Eligibility for Participation
Fit for Life participation eligibility requirements:
1. Be affiliated with BYU-Idaho and possess a valid BYU-I#.
2. If needed please schedule and attend an appointment with your physician (The BYU-Idaho Health Center can
provide this service if you have BYU-Idaho Health Insurance.) Par-Q below will explain.
3. Be willing to adhere to all program commitments and requirements. (Calendar is provided below)
4. Pay a $25.00 participant fee at the time of acceptance to the program which will be charged to your I-Card.(Non
Refundable)
Week “One” and/or “Two” of the Semester – Commitments/Activities
You will be evaluated for the program: This includes:
1. Application completed and dropped off at MC 101. Dr. Signature if needed.
Week “Two” and/or “three “ of the Semester – Commitments/Activities
During the second week of the semester you will meet with your assigned a Personal Trainer who will:
1. Provide a detailed overview of the Fit4Life program and what you can look forward to throughout the semester.
2. Individually meet with the Wellness Center to calculate your customized Nutritional Plan Calorie Level. (Not
required, but encouraged. Make your appt. Hart 152)
3. Participate in the Fit for Life OPENING SOCIAL.
4. Initial Assessments and blood draw-not required but recommended
a. We strongly encourage (make your appt. Wellness Center 152)
Week “Three” of the Semester and “Weekly” Commitments/Activities
On a weekly basis:
1. Contact your Personal Trainer once a week and be willing to train on your own or with a group to reach your
individual goals. You will report your progress to your trainer who will make recommendations on how to
proceed.
2. Attend a weekly weigh in (optional)
a. Discuss your food intake, review your goals and establish new ones if needed, and address any
questions you may have.
b. Discuss and make plans for what meals you will eat and how you will achieve your wellness and
nutrition goals.
3. Your Fit for Life group may choose to meet individually or together to receive educational instruction in the
learning and teaching of selected nutrition, exercise, weight loss, or wellness related information.
Week “Twelve” of the Semester – Commitments/Activities
As Fit4Life come to a close you will:
1. Participate in your final Health and Fitness Assessment if you choose. (make your appt. wellness center hart 152)
2. Participate in the Fit for Life CLOSING SOCIAL.
Participant Application
Please fill out the application with as much detail as possible. Answer all questions honestly and to the best of
your ability. All of the following information will be kept confidential. Please return this form to Lisa Robison
in MC 101.
Part 1: Personal Information
Name: ____________________________________
Address: ______________________________________________________________________
E-mail Address: ______________________________Phone Number: ___________________
I#____________________ NOTE: If you are a spouse of a student____ or spouse of an employee____ please submit
your spouse’s I#_________________ Spouse I# will be charged. Gender M___ F___ Age: _____T-Shirt Size______
Marital Status: Single___ Married ___Full Time Student ____Off Track___ Matriculating Student ____ Employee____ or
Employee Spouse____
What is your GOAL for being in the program?
_____Increase muscular size and strength (lifting heavy for a shorter time)
_____Increase muscular endurance (lifting lighter for a longer time)
_____Improve my cardiovascular fitness (preparing for a race, marathon, etc.)
_____Other (Please specify) _____________________________________________
If accepted into the program you will be available to meet with your trainer and commit to working out on your
own or with a group.
Are you prepared to commit to the program? Initial ______
You will not be charged a participant fee at the time of acceptance to the program. What time frame works best for you
to work out?
Monday
Tuesday
6:00-7:00am
7:00-8:00am
9:00-10:00am
10:00am-11:00am
11:00am-12:00pm
12:00pm-1:00pm
1:00pm-2:00pm
2:00-3:00pm
3:00-4:00pm
4:00-5:00pm
5:00-6:00pm
6:00-7:00pm
8:00-9:00pm
Devotional
Wednesday
Thursday
Friday
I know that my weight/initial assessment and medical records will be seen by the BYU-Idaho Wellness Center, student
leaders, employees in the program, other contestants and interns within the program Initial _____ I am willing to release
all results for publicity purposes (Yes) (No)
***Making even small positive lifestyle changes yields rewards in health and fitness, and so to honor that
fact, a T-shirt and a water bottle will be awarded to all contestants that make an effort to honor their
goals for the duration of the semester. Contestants are encouraged to do the best they can and encourage
their fellow contestants to do the same. This will be awarded at the closing social.
Participant Signature: ______________________________________________
I certify that I have a valid health insurance ___________________________
PAR-Q & YOU
Yes
No
Has your doctor ever said that you have a heart condition and that you should only do physical activity
recommended by a doctor?
Yes
No
Do you feel pain in your chest when you do physical activity?
Yes
No
In the last month have you had pains in your chest when you were not doing physical activity?
Yes
No
Do you have a bone or joint problem (for example back knee, or hip) that could be made worse by a
change in physical activity?
Yes
No
Is your doctor currently prescribing drugs or water pills for your blood pressure heart condition?
Yes
No
Do you know of any other reason why you should not do physical activity?
* If you answered YES to any of these questions above please talk with your doctor before you submit your application.
1. If you are currently on medication for high blood pressure, ask what the doctor’s recommendations are
regarding exercise.
* Please note that if your health changes so that you now answer YES to any of the above question, tell your fitness
consultant and ask your doctor whether or not you should change your physical activity plan.
*If needed: Take this to your Dr. for approval. Doctors Approval of Participation: In my opinion this person is healthy
enough to participate in a weight loss and exercise program.
Doctor Signature: _____________________________________________________________
Address: _____________________________________________________________________
Date of service: ___________________
If you need a fax number: (208) 496-6130
ASSUMPTION OF RISK, PERSONAL RESPONSIBILITY AND RELEASE AGREEMENT
I know and recognize that participation in the wellness program conducted by BYU-Idaho is done on a voluntary basis
without compulsion or coercion. I know that there may be dangers and hazards associated with participation and
assume the associated risks, including but not limited to: heart problems, injury to vital organs, broken bones, head
injuries, joint injuries, strains, sprains, bruises and other trauma which may be caused by physical exertion, falls,
collisions with other athletes/objects or other accidents or incidents associated with wellness activities. I acknowledge
that these hazards could cause physical or emotional harm or even death.
I further acknowledge that the decision of whether or not to participate in any given activity or event is my own personal
decision based upon my own assessment of my physical and mental ability to participate and is not the decision of
anyone else. I understand that the consultants are for encouragement and motivational purposes only. I am ultimately
responsible for my own activity level. I also understand that it is my personal responsibility to report any significant
injury resulting to me from my participation to the certified BYUI Athletic Trainer.
Knowing the risks , understanding my responsibility and in consideration for being permitted to participate, and as an
inducement to BYU-Idaho to permit me to participate, I hereby, for myself, my heirs, executors, administrators, or
anyone else who might claim on my behalf, covenant not to sue and waive, release and discharge BYU-Idaho, its agents,
officers, volunteers, and employees from any and all claims or liability for death, personal injury or property damage of
any kind or nature, and any other claims whatsoever arising out of or in any way connected with, my participation in this
activity, even though liability may arise out of carelessness on the part of BYU-Idaho, including its officers, employees,
and volunteers
This release extends to all claims of every kind or nature whatsoever, foreseen or unforeseen, known or unknown.
THE UNDERSIGNED, BY MY SIGNATURE BELOW AFFIRMS THAT I HAVE CAREFULLY READ THIS ASSUMPTION OF RISK AND
RELEASE AGREEMENT AND THE OTHER TERMS; I UNDERSTAND ITS CONTENT AND PURPOSES, AND I VOLUNTARILY
AGREE TO ALL THE TERMS SET FORTH ABOVE.
Contestant Signature: ________________________________________________ Please submit this page with you
application.
Fit for Life Exercise Recommendations
NOTE: Recommendations are based on research cited in American College of Sports Medicine (ACSM) Position Stands.
GENERAL STATEMENT ABOUT TRAINING FOR WEIGHT LOSS:
Individuals with large body masses and high percentages of body fat will likely need a great deal more volume of
training than a person training to maintain optimal cardiovascular health. Furthermore, once a formerly overweight
person achieves the weight loss, maintenance of the new weight appears to be enhanced with greater volume than
what it typically recommended for general cardiovascular fitness.
Medical Evaluation
1. Participants should provide a documented medical clearance from a licensed physician prior to participation
that includes an evaluation of cardiopulmonary risk factors and musculoskeletal health.
2. Medical professional should be aware of the scope of the Fit4Life program during the evaluation.
3. Participants should be informed of the risks of participation in this program.
Supervision
1. Participants have the option of having a trainer/coach to assist with their workout planning and training sessions
2. Trainers/coaches may be in attendance at exercise sessions, but participants may also perform any portion of
the program prescribed or implied without direct supervision
3. It is understood that trainers/coaches are students not professionals.
4. Trainers/coaches will have been documented to have demonstrated an understanding of ACSM guidelines
associated with this program and a commitment to adhere to those guidelines.
Cardiovascular Exercise
1. Participants should train at moderate intensity
a. Level 6 on a scale of 1-10 (with 10 being the hardest)
b. Level 6 is a level that will allow participants to carry on a speaking conversation
2. Training duration in the first weeks can be as few as 10 minutes per session and may be longer depending on the
individual’s response.
3. Training frequency should progress to 5 to 7 days per week. Start at your own fitness level.
4. Mode of exercise can be anything tolerable to the participant. Common recommendations for beginners include
walking. Cycling and swimming are common modes as well.
5. As fitness improves participants may also benefit from more intense physical activity—i.e. overweight/obese
individuals have performed cardiovascular exercise at intensities that were higher than allowed them to carry on
a speaking conversation.
Cardiovascular Goals
1. Progress to a minimum of 150 minutes per week of moderate-intensity activity.
2. Greater weight loss (and prevention of weight regain) will be more likely at 250-300 minutes of moderateintensity physical activity.
Resistance Exercise
1. Participants should perform eight to 10 strength-training exercises and 8-12 repetitions for two sets.
Participants may elect to perform more sets and/or reps as individual needs dictate.
2. Intensity and volume should be systematically altered to improve fitness.
3. Initial training frequency should be two times per week with a minimum of 48 hours between training sessions.
4. The mode of training can be anything tolerable to participant.
5. Initially inexperienced weight trainers may benefit from performing machine-based exercises that isolate a
muscle group and reduce the balance demands.
6. Progress to free weight exercise and skill and fitness improves.
Resistance Goals
1. Participants will perform resistance exercise 2 times per week and may progress to three or more times per
week by the end of the program.
2. Loads will progress to the point where the participant uses loads that fully challenge him or her for 8-12
repetitions (e.g. participant chooses a weight he or she can only lift 10 times for a 10- repetition set, not a
weight that would allow 15-20 reps)
September 2015
~ September 2015 ~
◄ Aug 2015
Sun
Mon
Tue
Oct 2015 ►
Wed
Thu
Fri
Sat
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
25
26
Drop off your
Fit4Life Applications application MC 101
ASAP
being accepted all
semester until were
full.
Drop off your
application MC
101 ASAP
School Begins
20
21
22
23
Fit4Life Applications Drop off your
being accepted all
application MC 101
semester until were ASAP
full.
27
28
29
Fit4Life BEGINS
Set up your initial
assessment with
your trainer.
Applications being
accepted all
semester until were
full.
24
Drop off your
application MC
101 ASAP
30
Notes:
Set up Blood draw
with wellness
center (optional but
recommended)
More Calendars with US Holidays: Oct 2015, Nov 2015, PDF Calendar
October 2015
~ October 2015 ~
◄ Sep 2015
Sun
Mon
Tue
Wed
Nov 2015 ►
Thu
1
Fri
2
Sat
3
Women’s Walk
6-8 pm Taylor
chapel 6 pm.
Class room attire
4
5
6
7
12
9
Wellness
workshop #1
2-3pm
Taylor 120
Sign up for
9 week challenge
begins sign up
online wellness
activities get a Tshirt for finishing
11
8
13
14
15
10
Tri-a-Tri sign up at
Fitness Center or
online and Indoor
Track
16
17
Olympic Lifting
Sign up at the
fitness center
Fitness Center9-11pm
18
19
20
21
22
23
24
Amazing RaceStadium- Sign up
at fitness center
9am-11am
25
26
27
28
29
30
Wellness
Workshop #2
2-3 pm
Smith 120
Halloween 5KStadium-7-9pm
31
November 2015
~ November 2015 ~
◄ Oct 2015
Sun
1
Mon
2
Tue
3
Wed
4
Dec 2015 ►
Thu
5
Fri
6
Lazy Man
Ironman begins
Sign up at the
fitness center
desk. Get a
T-shirt for first 100
finishers
8
9
16
10
11
12
13
17
18
19
29
23
30
24
25
14 Powerlifting
CompetitionSign up at
Fitness center-
20
Wellness
Workshop-2-3pmTaylor 120
22
7
9am-12pm
Fitness Games9am-12pm
Zumbathon-Hart
Main Gym-7-10pm
15
Sat
21
Turkey TrotStadium Track9am-11am
26
27
Holiday
Holiday
28
Notes:
More Calendars with US Holidays: Dec 2015, Jan 2016, PDF Calendar
December 2015
~ December 2015 ~
◄ Nov 2015
Sun
Mon
Tue
1
Wed
2
Jan 2016 ►
Thu
3
Fri
Sat
4
5
11
12
Fit4Life
Closing Social
Hinckley Gym
6-7 pm
6
7
8
9
10
Tri-a-Tri #2
Fitness center9am-12pm
Walk in the life of
Christ.
Taylor chapel 6-7
pm
13
14
15
16
17
18
19
Last day of the
semester
20
21
22
23
24
25
27
28
29
30
31
Notes:
26
More Calendars with US Holidays: Jan 2016, Feb 2016, PDF Calendar