Step up to the Plate

Step Up to the Plate

Southwest Tech Wellness Program Point Conversion System

Activity / Duration / Points
Aerobic Exercise (High impact)* / 30 minutes / 3
Aerobic Exercise (moderate)* / 30 minutes / 2
Basketball / 30 minutes / 2
Bike (leisure/slow) / 30 minutes / 2
Bike (moderate) / 30 minutes / 4
Bike (racing) / 30 minutes / 6
Boxing / 30 minutes / 6
Calisthenics / 15 minutes / 1
Cross Country Skiing / 30 minutes / 5
Dancing / 30 minutes / 3
Elliptical / 30 minutes / 3
Golf – walking / 15 minutes / 1
Hiking / 30 minutes / 3
Hunting / 30 minutes / 2
Ice Skating / 30 minutes / 3
Jogging - < 5 mph / 30 minutes / 3
Jump Rope / 15 minutes / 3
Martial Arts / 15 minutes / 3
Racquetball / 15 minutes / 3
Rock Climbing / 30 minutes / 5
Rollerblading / 30 minutes / 2
Rowing / 15 minutes / 3
Running - > 5 mph / 30 minutes / 6
Shoveling Snow / 30 minutes / 3
Soccer / 30 minutes / 3
Stair Master (mid level) / 15 minutes / 2
Stair Master (high level) / 15 minutes / 4
Stretching Exercises / 15 minutes / 1
Swimming – laps / 30 minutes / 5
Tennis / 30 minutes / 3
Volleyball / 30 minutes / 5
Walking, stroll (2 mph) / 30 minutes / 1
Walking, typical pace (3 mph) / 30 minutes / 2
Walking, brisk (4 mph) / 30 minutes / 3
Weightlifting (moderate) / 15 minutes / 1
Weightlifting (heavy) / 15 minutes / 2
Yoga / 30 minutes / 2

*Aerobic exercise includes participation in aerobic videos, water exercise, circuit weight training, or aerobic exercise classes.

Monthly Physical Activity Sheet

Name Month

Team Name:

Date / Activity / Length of Time / Points / Sub-Total
Total Points

Source: Department of Health and Family Services, State of Wisconsin