The Sound Health Challenge – Biometrics Sheet
Name:
Date:
Easiest Challenge
10
Complete Biometric Test
WEEK
Weight
Body Fat %
Body Mass Index
Blood Pressure
Flexibility Test (inches)
1
6
12
Optional Body Circumferences
Week
Chest
Neck
Waist
Hips
Biceps
Thigh
Calf
Ankle
1
R:
R:
R:
R:
6
L:
L:
L:
L:
12
R:
R:
R:
R:
L:
L:
L:
L:
R:
R:
R:
R:
L:
L:
L:
L:
The Sound Health Challenge – Fitness Edition
Moderate Challenge
10
Timed 5000 KM run/walk (3.1 miles): Treadmill, @Sound Health Outdoors,
@Lynnwood Rec Center
WEEK
Time
1
10
Personal Trainer Customized Plan
6
12
12
Fitness Log
WEEK
Complete Fitness Log Weekly
1
2
3
4
5
6
7
8
9
10
11
12
1
2
3
4
5
6
7
8
9
10
11
12
10
11
12
12
Parking Lot Fitness
WEEK
Attend Sound Health Parking
Lot Fitness Class on Fridays or
Saturdays
5
Complete a fun run, triathlon, group bike event
5
Learn a new sport (table tennis, bowling, boxing, martial arts, etc.)
12
Attend Yoga or Tai Chi class
WEEK
Attend Yoga or Tai Chi
1
2
3
4
5
6
7
8
9
Advanced Challenge
36
Complete all of the steps to achieve the Presidential Active Lifestyle Award (PALA+) Make sure to
let Katy or Cricket know that you are doing this so they can sign you up at the presidentschallenge.org
website
WEEK
Exercise for 30 minutes + at
least 5 days per week for 9 of
the 12 weeks OR walk at least
8,500 steps per day using a
pedometer
Follow a healthy eating goal
using the Sound Health
Challenge-Nutrition Edition or
meeting with the RD
Complete before and after
testing at the beginning and end
of 12 weeks
1
2
3
4
5
6
7
8
9
10
11
12
Fitness Journal:
Goals
Cardiovascular:
Flexibility:
Strength:
Week
Type of Exercise
Number of times performed this
week (tally marks)
Minutes Per
Session
1
2
3
4
5
6
7
8
9
10
11
12
Cardio Checklist
Perform 30 minutes of Cardiovascular exercise 3 - 5 times per week
Week
X
Complete
1
2
3
4
5
6
7
8
9
10
11
12