1. Page 1 ACHIEVE Fitness Zone Ambassadors’ Training Bill Crowley Park February 27th, 2010

2. Page 2 ACHIEVE Fitness Zone Community members will be trained as ACHIEVE Fitness Zone Ambassadors to help others correctly and safely use the equipment.

3. Page 3 Part 1 - Training Ambassadors about Physical Activity and Nutrition

4. Page 4 Ambassadors’ Training Materials  Ambassador’s Guide  Feedback Form

5. Page 5 Topics of Training  Role of a ACHIEVE Ambassador  Warm up (walking) & Stretching  Physical Activity Guidelines  Fitness Zone Equipment  Healthy Eating  Bench Exercises

6. Page 6 Role of the ACHIEVE Fitness Zone Ambassador  Show individuals how to use the newly installed exercise equipment in the Fitness Zone.  Show park users how to perform the bench exercise program.  Answer basic questions about healthy eating habits and physical activity.  Enforce use of equipment by park users ages 12 and above.

7. Page 7 Warm up & Stretching

8. Page 8 Physical Activity Guidelines  Adolescents (12-17) 60 minutes or more a day of moderate or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. Include muscle and bone strengthening activities.  Adults (19-64) At least 150 minutes a week (2 hours and 30 minutes) of moderate intensity, or 75 minutes of vigorous-intensity aerobic activity. Include muscle strengthening activities 2 or more days a week.  Older Adults (65+) Follow adults guidelines as their abilities allow plus muscle strengthening activities (weights, sit-ups, pull- ups)

9. Page 9 Fitness Zone Equipment CARDIOVASCULAR Stair Climber Cross-Country Ski Air Walker Recumbent Stationary Bike Elliptical MUSCLE STRENGTH Upper Body Lower Body Lat Pull Down Leg Press Vertical Bench Press Leg Curl Chest Press Leg Extension Flexibility Tai Chi

10. Page 10 Training guide includes the Muscles used to perform the exercises on each piece of equipment

11. Page 11 Healthy Eating  Reducing Cholesterol Levels  Simple things to follow to eat healthy  Foods to Boost HDL (Good Cholesterol)  Low Calorie Energy Snacks

12. Page 12 Bench Exercises

13. Page 13 Part 2 - Training Ambassadors to use the Equipment

14. Page 14 Practicing Bench Exercises

15. Page 15 Ambassador’s Materials

16. Page 16 New ACHIEVE Fitness Zone Ambassadors