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Ready, Set, Goal! Cooperative Extension College of Agricultural Sciences. Acknowledgements Ready, Set, Goal: My Journey to Lifetime Fitness Youth Guide is the youth guide to accompany Up for the Challenge, Lifetime Fitness Healthy Decisions a curriculum from the 4-H/Army Youth Development Project. Authors Claudia Mincemoyer, Associate Professor, 4-H Curriculum Development Specialist, Penn State University Jill Cox, Extension Associate Specialist, Physical Activity & Nutrition, Penn State University Martha Gregory, Extension Educator, Lebanon County, Penn State University Andrea Bressler, Extension Educator, Clearfield County, Penn State University Reviewers The authors would like to acknowledge the authors of the Up for the Challenge curriculum for their review of this youth guide: Cassandra Corridon, Extension Educato, Family and Consumer Sciences, University of Maryland Rebecca Davis, Extension Educaotr, 4-H Youth Development, University of Maryland Karol Dyson, Extension Educator, University of Maryland Designer Mary Fusco, Fusco Design, Lewisberry, PA Welcome to Ready, Set, Goal! Using the Guide This guide and record book is a way to keep track of what you are learning in your Up for the Challenge group or club. It will also give you some easy and fun ways to learn and do more at home! As you track your progress, remember that even small changes over time can add up to make a big difference in your health. In the guide, you will learn about simple ways that you can increase your physical activity level and eat healthier foods. You can do most of the activities alone, but there may be some activities where you will need a family member or friend to help you. Because the activities in the youth guide help you to learn more or practice what you learned in your Up for the Challenge lesson, you will need to select the activities that go with the lessons you are doing in your group or club. Also, not all of the lessons from the Up for the Challenge curriculum have activities in the youth guide. Look at the chart on p. xx to see which activities and lessons go together. Although the Up for the Challenge curriculum was written for children and teens, the Ready, Set, Goal! Youth Guide is written for youth ages 8 and older. If you are younger than age 8, ask an adult to help you complete the activities. In addition, some activities may not be as challenging for older youth, so if you are a teen, choose those activities in each chapter that work best and are most fun for your age. Using the Computer 1 Most of the activities in this guide include some additional work using a computer and the Internet. If you don’t have access to the Internet at home, check with your local library, as most libraries are connected and access is generally free. Also, be sure to get your parents’ permission to use the computer and the Internet for the activities in the guide. Have them sign below indicating that it is okay for you to use the Internet for these activities. ___________________________________ ____________________________ Parent Signature Date Objectives of Ready, Set, Goal! READY • Learn how to make healthy food choices and be more active. SET • Plan ways to put what you have learned into practice. GOAL • Set goals for becoming more fit. My Goals What are your goals for healthy living? Record them here so you can check back to see how you are doing. My Goals for Healthy Living Example: Walk 20 minutes every day by the time I finish this project _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ 2 Project Guidelines 1. Do at least two activities from each chapter of Ready, Set, Goal! 2. Have an adult helper initial the activities that you complete. 3. Give a demonstration or speech or develop an exhibit, display or poster at a fair or community event that relates to healthy living. Examples: Create a poster on the importance of drinking plenty of water Give a demonstration of flexibility exercises and relaxed breathing Develop a poster or demonstration on selecting athletic shoes Ready, Set, Goal! Activities Up for the Challenge Chapter/Lesson Date Initial Chapter 1 Get Moving Get in the Movement Groove ______ ______ MyPyramid Scavenger Hunt MyPyramid: The Beginning Challenge ______ ______ Hand-washing for Health Challenge The Importance of Good Hygiene ______ ______ Be a Drink Detective Think Your Drink ______ ______ Muscles─Power Up Muscle Mania ______ ______ Catch the Protein Phrase Picking Proteins ______ ______ Slow Down and Breathe! Flexibility Is Fabulous ______ ______ Rainbow Meals Eating Rainbows ______ ______ Chapter 2 No Two Alike Body Image ______ ______ The Calorie Balancing Act Calories In, Calories Out ______ ______ Choices, Choices, Choices Do You See What I See? ______ ______ Chapter 3 Label Lingo Nutrient Knowledge ______ ______ My Family Breakfast Break It Up─Breakfast First ______ ______ Whoa, Slow and Go Snack Attack ______ ______ FSI─Whole Grains Grainy Brainy ______ ______ Eat Your Veggies Vegetarianism in a Nutshell ______ ______ Energy Drinks: Worth the Cost? Energy Drinks and Foods ______ ______ 3 Chapter 4 Searching for Truth Selling or Telling ______ ______ These Shoes Were Made for… If the Shoe Fits ______ ______ Healthy Lifestyle Fashion Show Which Sport? Which Shoe? ______ ______ Name that Tune or Slogan Media Mania ______ ______ Healthy Fast Food Choices Eating Out ______ ______ Holidays and Celebrations Are Special Times New and Unusual Foods: Give it a Try? ______ ______ Chapter 5 Count Those Steps Walk Your Way to Fitness ______ ______ Move It Let’s Play Outside ______ ______ Dance, Dance, Dance Dancing for All Seasons ______ ______ You and Me Together Cooperative Play ______ ______ Demonstration/Exhibit Title/Location ______ ______ _________________________________________________________________________ Learning Skills for Life! Every 4-H program or project teaches you skills you can use for your whole life. Learning about how to stay healthy can also teach you important life skills*, like: making decisions for healthy living communicating what you have learned setting activity and nutrition goals being responsible for your own health managing stress preventing disease learning to learn new things about physical activity and nutrition *Hendricks, P. (1998) “Developing Youth Curriculum Using the Targeting Life Skills Model” http://www.extension.iastate.edu/4H/skls.eval.htm Learn by Doing The 4-H way of learning is to Learn by Doing. That is how you will learn using the Ready, Set, Goal! Youth Guide. This type of learning is sometimes called experiential learning. You will do an activity and then share what you learned with a friend, family member or your Up for the Challenge group members. To help you reflect on what you learned and think about other ways you could use it in everyday living, there are questions at the end of each activity. You should write down a short answer to each question 4 or talk about it with an adult helper so that you are learning the most that you can from each activity. TABLE OF CONTENTS Chapter 1 Get Moving ...............................................................................................................................6 MyPyramid Scavenger Hunt .....................................................................................................8 Hand-washing for Health Challenge .......................................................................................11 Be a Drink Detective ...............................................................................................................14 Muscles─Power Up ...............................................................................................................17 Catch the Protein Phrase .......................................................................................................21 Slow Down and Breathe! ........................................................................................................29 Rainbow Meals .......................................................................................................................30 Chapter 2 No Two Alike ...........................................................................................................................34 The Calorie Balancing Act ......................................................................................................36 Choices, Choices, Choices .....................................................................................................38 Chapter 3 Label Lingo .............................................................................................................................40 My Family Breakfast ...............................................................................................................42 Whoa, Slow and Go ................................................................................................................44 FSI─Whole Grains .................................................................................................................47 Eat Your Veggies ....................................................................................................................49 5 Energy Drinks:

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