FOAST FITNESS

A fitness incentive program

The Fraternal Order of the Alaska State Troopers has developed a fitness program which is meant to provide the incentive to start a fitness regimen or increase your current efforts to maintain fitness. The program is called the FOAST FITNESS PROGRAM and will officially start September 1st, 2007.

The fitness program is similar to the past DPS running program but includes a number of sporting activities and exercise programs to improve both your cardiovascular fitness and your overall strength.

This program will allow you to record activities from walking to team sports. You will be able to record the time spent or mileage traveled when walking, jogging, biking, swimming, skating, racquetball, handball, softball, kickball, baseball, basketball, karate, judo, wrestling, golf, weight training, aerobics, skiing and other physical activities or sporting events promoting fitness, which can be assigned fitness points.

The program will allow you to record your activities and time spent or mileage traveled on the forms provided. There is a separate form for recording weight training and an explanation of the points assigned to a given activity.

Those participants able to accumulate 100 points will be eligible for a 100 mile T-shirt and with the accumulation of 500 points, you will be eligible to purchase a FOAST FITNESS lettermen jacket complete with a FOAST FITNESS badge.

As an added incentive, for those with the competitive spirit, a Tri-athlete theme has been added wherein an accumulation of 500 points in three separate activities will result in Tri-athlete insignia, to be added to the existing FOAST FITNESS badge.

Participation in this program will require that you become a paid member of FOAST. Members and their families will be encouraged to participate.

MEMBERSHIP, DUES, AND REGISTRATION INFORMATION: Contact FOAST @ 907-279-5050 or 1-800-770-5050 or email FOAST@gci.net

FOAST FITNESS PROGRAM

POINT / DISTANCE SYSTEM

Exercise scoring

All activities have been given a point value measured through the number of miles traveled or the time involved in the activity or in the case of weight lifting, the number of sets accomplished. The time involved in the event and the level of exertion are both factored in the exercise values.

Weight lifting requires a specific number of lifts to qualify for points. These exercises will be precisely recorded in a weight lifting exercise log provided. 

Team sports such as softball, baseball and soccer ball will be scored relative to the amount of time participating on a given game or training period. In this case the periods of time attending the game or training will be scored.

Self Defense and wrestling programs and Court sports such as racquetball, handball, and tennis are awarded points based on actual time spent playing.

Exercise equipment such as treadmill and elipiticals can be used and are encouraged in this program meant to promote fitness.

Running Jogging Walking:

This exercise is measured in distance at one half mile increments. Example: You walk, jog and cool down with a total distance traveled at 3.5 miles. Your score for this workout would be 3.5.  Example: You walk 1.5 miles to accumulate 1.5 points. Example: You jog six miles and walk the last one half mile to cool down for an accumulation of 6.5 points.

Biking:

This exercise is measured in distance of one half mile increments where four miles equal one point.  Example: You bike 10 miles giving you a score of 2.5 points. 

Team Sports:

Softball, baseball, kickball: 1.0 point per hour. Example: You participate in a softball game for 1.5 hours and accumulate 1.5 points.

Basketball, hockey: 15 minutes of play = one point. 

Tennis / Racquetball / Handball: 

15 minutes of play = one point. Example: You play for 45 minutes and score 3.0 points.

Self Defense and Wrestling:

Martial arts and wrestling: (judo, karate and like training) 2.0 points per hour. Example: Your karate class is 90 minutes in length resulting in an accumulation of 3.0 points. Example: Your wrestling class was 75 minutes in length resulting in a score of 2. In this example you do not get credit for the extra 15 minutes.

Golf:

Golf is divided into three categories: Walking or riding, 9 holes or 18 holes and driving range only.

  9 hole walking = 2.0 points

18 hole walking + 4.0 points

  9 hole riding    = 1.0 points

18 hole riding    = 2.0 points

Driving range    = 0.5 points per half hour.

Swimming:

Open swim activity = 1.0 points per hour. Example: 1.5 hours = 1.5 points.

Lap swim = 1 point per quarter mile or 500 yards/meters or 10 minutes of swim.

Weight training:

A minimum of three sets are required to achieve a point, six sets for two points, nine sets for three points and twelve sets for four points. For example, when involved in curls with a weight bar, you complete the first effort with 12 repetitions, the next with 10 repetitions and the final with 8 repetitions, which represents one set.  

Combined Points:

Points can be added together from all activities for a general score to allow for eligibility to purchase a FOAST FITNESS jacket. For example, if a runner, walker, jogger accumulates 500 points by adding all three activities,  that person would be eligible to purchase the jacket.  

Points from all activities can be added together.

An accumulation of 100 points is awarded with a T-shirt.

An accumulation of 500 points allows for eligibility to purchase a jacket

An accumulation of 500 points in three separate activities such as swimming, jogging and biking will be awarded with a Tri-Athlete insignia.

Points:

Walking:            1 mile = 1 point

Jogging:             1 mile = 1 point

Running:            1 mile = 1 point

Biking:                 2 miles = .5 points

Skating:             30 minutes = 1 point

Golfing:              9 holes walking = 2.0 points. 9 holes riding = 1.0 points

                            18 holes walking = 4.0 points. 18 holes riding = 2.0 points

Team sports:    1 point per hour.

Self defense and Wrestling activities: 2 points for each hour of training.

Basketball, racquetball, handball: 1 point for each 15 minutes of actual play.

Log Forms:

All activity must be recorded on the forms provided. The forms must be signed and mailed to FOAST prior to points being credited.  A sponsor signature is a member who is willing to vouch for your point accumulation.

Those involved in weight training must also submit the Weight training log sheet, in addition to the exercise log.

For those who plan to accumulate points for the Tri-athlete program, record and submit your activities on separate log forms. 

                            FOAST MAILING ADDRESS:

Fraternal Order of Alaska State Troopers, Inc.

                                                                                       PO Box 100280, Anchorage AK 99510-0280

 Click on the following links to print out forms.

 FOAST Fitness Program - Exercise Log1

 FOAST Fitness Program - Weight Training Log

                                                                             SAMPLE FORMAT