Challenge - Inspire - Grow 2022 LifeMaster
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Challenge - Inspire - Grow 2022 LifeMaster LifeMaster 2022 Introduction Welcome pg 1 - Welcome LifeMaster sets challenging fitness goals to achieve! How you get there is up to you. Get recognized! Chance to earn free amenities at the
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01
Challenge - Inspire - Grow 2022 LifeMaster<br>
02
LifeMaster 2022 – Introduction & Welcome pg 1 - Welcome LifeMaster sets challenging fitness goals to achieve!
How you get there is up to you. Get recognized!
Chance to earn free amenities at the WLFC
Chance to win part of the $1,000,000 Thrive with ZP prize pool! Earn points by:
Completing a scheduled screening
or
Earning effort points through MYZONE Welcome to LifeMaster<br>
How you get there is up to you. Get recognized!
Chance to earn free amenities at the WLFC
Chance to win part of the $1,000,000 Thrive with ZP prize pool! Earn points by:
Completing a scheduled screening
or
Earning effort points through MYZONE Welcome to LifeMaster<br>
03
LifeMaster 2022 – Introduction & Welcome pg 2 - Welcome<br>
04
How do I participate and when do I test?
What is the MYZONE Option?
What are the tests
How can I earn Bonus Points through Seminars?
What events count and for how many bonus points?
Thrive with ZP
What amenities do I get free as a Gold member?
FAQs LifeMaster 2022 – Guide Document pg. 3 - FAQ<br>
What is the MYZONE Option?
What are the tests
How can I earn Bonus Points through Seminars?
What events count and for how many bonus points?
Thrive with ZP
What amenities do I get free as a Gold member?
FAQs LifeMaster 2022 – Guide Document pg. 3 - FAQ<br>
05
SIGN UP
Go to WLFC.Walmart.com to register starting January 1, 2021
Pay registration fee for the option (A or B) of your choice.
*Must be a primary WLFC member or spouse/partner to enroll in LifeMaster.
TEST (option A) or Earn MYZONE Effort Points (option B)
Option A: Sign up for a screening and have all 6 assessments done before June 1 to earn the full year of free amenities. Free amenities will run from June 1st to June 1st of the following year.
*After June 1st, free amenities will start the week after the date you earned Gold status, until June 1st of the following year. Screening dates and a link to sign up for screenings will be emailed out to participants each month. See page 5 for details on option B.
BONUS POINTS
Attend LifeMaster Seminars after the January 1st start date.
Participate in fitness evens such as a 5K race or Tough Mudder.
Turn in a Thrive with ZP booklet or screenshot and e-mail your app entry. LifeMaster 2022 - Guide Document pg 4 – Participation<br>
Go to WLFC.Walmart.com to register starting January 1, 2021
Pay registration fee for the option (A or B) of your choice.
*Must be a primary WLFC member or spouse/partner to enroll in LifeMaster.
TEST (option A) or Earn MYZONE Effort Points (option B)
Option A: Sign up for a screening and have all 6 assessments done before June 1 to earn the full year of free amenities. Free amenities will run from June 1st to June 1st of the following year.
*After June 1st, free amenities will start the week after the date you earned Gold status, until June 1st of the following year. Screening dates and a link to sign up for screenings will be emailed out to participants each month. See page 5 for details on option B.
BONUS POINTS
Attend LifeMaster Seminars after the January 1st start date.
Participate in fitness evens such as a 5K race or Tough Mudder.
Turn in a Thrive with ZP booklet or screenshot and e-mail your app entry. LifeMaster 2022 - Guide Document pg 4 – Participation<br>
06
pg 5 – Option B LifeMaster 2022 - Guide Document How to earn your LifeMaster status with MYZONE:
Purchase a MYZONE unit at the WLFC front desk
Wear your MYZONE unit anytime you are being active and earn your MEPs (MYZONE Effort Points)
Enjoy earning MEPs doing your favorite exercises
10,000 MEPs earns you Gold Status!
(Only zones green, yellow, and red count toward MEP total) Option B: MYZONE Effort Points<br>
Purchase a MYZONE unit at the WLFC front desk
Wear your MYZONE unit anytime you are being active and earn your MEPs (MYZONE Effort Points)
Enjoy earning MEPs doing your favorite exercises
10,000 MEPs earns you Gold Status!
(Only zones green, yellow, and red count toward MEP total) Option B: MYZONE Effort Points<br>
07
pg. 6 – Points & Awards LifeMaster 2022 - Guide Document Required* Testing: 18 points total
Fit3d 3 pts
Fit Check 3 pts
Pushups 3 pts
Rotary Stability 3 pts
Deep Squat 3 pts
Hurdle Step 3 pts
*All tests must be completed Optional Seminars 1 pt max
Fitness Events 2 pts max
Thrive with ZP Entry ½ pt max
A maximum of 3.5 bonus points are available from optional activities. LifeMaster status may also be earned through the MYZONE option. (Green, Yellow and Red Zones only)
10,000 MEPs = Gold Status<br>
Fit3d 3 pts
Fit Check 3 pts
Pushups 3 pts
Rotary Stability 3 pts
Deep Squat 3 pts
Hurdle Step 3 pts
*All tests must be completed Optional Seminars 1 pt max
Fitness Events 2 pts max
Thrive with ZP Entry ½ pt max
A maximum of 3.5 bonus points are available from optional activities. LifeMaster status may also be earned through the MYZONE option. (Green, Yellow and Red Zones only)
10,000 MEPs = Gold Status<br>
08
pg. 7 – Testing Procedures Each of these 6 tests will be outlined in the following slides:
Fit3D
Fit Check
Pushups
Deep Squat Test
Rotary Torso Test
Hurdle Step Test LifeMaster 2022 - Guide Document<br>
Fit3D
Fit Check
Pushups
Deep Squat Test
Rotary Torso Test
Hurdle Step Test LifeMaster 2022 - Guide Document<br>
09
pg 8 – Polar Fit Check Overview
The Polar Fit Check measures cardiorespiratory fitness- defined as the ability of the heart and lungs to deliver oxygen to muscles and other organs during periods of increased physical activity. Cardiorespiratory fitness is not only important for exercise, but it is also a great indicator of heart health. Regular aerobic exercise can improve cardiorespiratory fitness.
Testing
This test requires the participant to sit still for ~3-5 minutes while wearing a heart rate monitor. It measures resting heart rate and heart rate variability, then uses those values to estimate VO 2 Max (i.e. cardiovascular fitness). Scores are given as Elite, Very Good, Good, Moderate, Fair, Low, or Very Low. LifeMaster 2022 - Guide Document<br>
The Polar Fit Check measures cardiorespiratory fitness- defined as the ability of the heart and lungs to deliver oxygen to muscles and other organs during periods of increased physical activity. Cardiorespiratory fitness is not only important for exercise, but it is also a great indicator of heart health. Regular aerobic exercise can improve cardiorespiratory fitness.
Testing
This test requires the participant to sit still for ~3-5 minutes while wearing a heart rate monitor. It measures resting heart rate and heart rate variability, then uses those values to estimate VO 2 Max (i.e. cardiovascular fitness). Scores are given as Elite, Very Good, Good, Moderate, Fair, Low, or Very Low. LifeMaster 2022 - Guide Document<br>
10
pg 9 – Body Composition Overview
Also known as percent body fat, body composition provides a picture of how much of the body is fat and how much of the body is lean mass (i.e. muscle, bone, organs, skin and all other non-fat tissue). Compared to the BMI scale, which does not differentiate between fat and lean mass, body composition is a more useful tool for evaluating health and fitness. High levels of body fat are associated with an increased risk for certain diseases including heart disease, diabetes, stroke, and some types of cancer. Eating a healthy diet and engaging in both cardiovascular and strength exercises are the most effective tools for managing body composition.
Testing
To count for LifeMaster, values must be obtained via the Fit3D at WLFC. Men need to wear compression shorts and/or boxer briefs, and women need to wear a swimsuit or compression shorts and a sports bra while on the Fit3D. Long hair must be tied up so that it isn’t covering the neck. LifeMaster 2022 - Guide Document<br>
Also known as percent body fat, body composition provides a picture of how much of the body is fat and how much of the body is lean mass (i.e. muscle, bone, organs, skin and all other non-fat tissue). Compared to the BMI scale, which does not differentiate between fat and lean mass, body composition is a more useful tool for evaluating health and fitness. High levels of body fat are associated with an increased risk for certain diseases including heart disease, diabetes, stroke, and some types of cancer. Eating a healthy diet and engaging in both cardiovascular and strength exercises are the most effective tools for managing body composition.
Testing
To count for LifeMaster, values must be obtained via the Fit3D at WLFC. Men need to wear compression shorts and/or boxer briefs, and women need to wear a swimsuit or compression shorts and a sports bra while on the Fit3D. Long hair must be tied up so that it isn’t covering the neck. LifeMaster 2022 - Guide Document<br>
11
pg 10– Pushups Overview
This component focuses on muscular fitness. We will be using pushups to measure the muscular endurance of the chest, shoulder, and triceps muscles. Pushups also engage the muscles of the core, hips, and legs for stabilization. Aside from the obvious benefit strong muscles have on physical activity, they also help keep the bones strong and play an important role in posture. Any type of resistance training (i.e. training with weights, body weight, and resistance bands) will help strengthen the muscular system.
Testing
We will use a pushup test for this section. Men must go from the feet and women will be allowed to go from the knees. Each pushup must be done with proper form to count. For each pushup to be deemed acceptable: the body must be lowered all the way down to the digital push-up counter that will beep and then back up until the elbows are fully extended. The back should stay flat and in line with the hips and shoulders throughout the entire movement. LifeMaster 2022 - Guide Document<br>
This component focuses on muscular fitness. We will be using pushups to measure the muscular endurance of the chest, shoulder, and triceps muscles. Pushups also engage the muscles of the core, hips, and legs for stabilization. Aside from the obvious benefit strong muscles have on physical activity, they also help keep the bones strong and play an important role in posture. Any type of resistance training (i.e. training with weights, body weight, and resistance bands) will help strengthen the muscular system.
Testing
We will use a pushup test for this section. Men must go from the feet and women will be allowed to go from the knees. Each pushup must be done with proper form to count. For each pushup to be deemed acceptable: the body must be lowered all the way down to the digital push-up counter that will beep and then back up until the elbows are fully extended. The back should stay flat and in line with the hips and shoulders throughout the entire movement. LifeMaster 2022 - Guide Document<br>
12
pg 11 – Deep Squat Overview
The Deep Squat is a movement that challenges total body mobility, as well as neuromuscular and postural control. These components of the Deep Squat are required for optimal movement in our exercise regimen as well as our daily lives. Stretching, foam rolling, and other mobility increasing modalities will help improve your score on the Deep Squat.
Testing
Standing tall with your feet shoulder width apart and toes pointed forward, grasp the dowel in both hands and place it on top of your head so that your shoulder and elbows are at 90 degrees. Press the dowel so that it is directly above your head. While maintaining an upright torso, keeping your heels on the floor, and the dowel over your feet, descend into a squat as deeply as possible. Hold the bottom position for a count of 1, and then return to the starting position. You will be given 3 attempts to successfully complete this movement. If you are not able to complete this with the given criteria, you will be given 3 more attempts with the modified test.
Modified Testing
Modified testing will have the same criteria as the standard testing, but your heels will be elevated on the FMS board. Completing the testing with the modified version will be worth 2 points. LifeMaster 2022 - Guide Document<br>
The Deep Squat is a movement that challenges total body mobility, as well as neuromuscular and postural control. These components of the Deep Squat are required for optimal movement in our exercise regimen as well as our daily lives. Stretching, foam rolling, and other mobility increasing modalities will help improve your score on the Deep Squat.
Testing
Standing tall with your feet shoulder width apart and toes pointed forward, grasp the dowel in both hands and place it on top of your head so that your shoulder and elbows are at 90 degrees. Press the dowel so that it is directly above your head. While maintaining an upright torso, keeping your heels on the floor, and the dowel over your feet, descend into a squat as deeply as possible. Hold the bottom position for a count of 1, and then return to the starting position. You will be given 3 attempts to successfully complete this movement. If you are not able to complete this with the given criteria, you will be given 3 more attempts with the modified test.
Modified Testing
Modified testing will have the same criteria as the standard testing, but your heels will be elevated on the FMS board. Completing the testing with the modified version will be worth 2 points. LifeMaster 2022 - Guide Document<br>
13
pg 12– Rotary Torso Overview
We will be using the rotary stability movement to measure the strength and stability of the core (hips, lower back, abdominal muscles). The “core” is involved in virtually all forms of sports and exercise as well as everyday activities. Resistance training (i.e. training with weights, body weight, and resistance bands) that focus on the hips, lower back and abdominal muscles will help improve your ability to complete the rotary torso movement.
Testing
Starting from the quadruped position (hands and knees placed on the floor under the shoulders and hips respectively) simultaneously lift your right hand forward and your right leg backward. Without touching down, touch your right elbow to your right knee. Re-extend the arm and leg, then return to the starting position. Repeat these instructions on the left side. If you are not able to successfully complete this movement after 3 attempts on either side, we will test again with the modified version. You must successfully complete these standards on both sides to earn 3 points.
Modified Testing
The modified testing with be performed the same as the prior testing but with the opposite arm and leg. You must successfully complete this movement on both sides to earn 2 points. 3 attempts per side will be given to complete this test. LifeMaster 2022 - Guide Document<br>
We will be using the rotary stability movement to measure the strength and stability of the core (hips, lower back, abdominal muscles). The “core” is involved in virtually all forms of sports and exercise as well as everyday activities. Resistance training (i.e. training with weights, body weight, and resistance bands) that focus on the hips, lower back and abdominal muscles will help improve your ability to complete the rotary torso movement.
Testing
Starting from the quadruped position (hands and knees placed on the floor under the shoulders and hips respectively) simultaneously lift your right hand forward and your right leg backward. Without touching down, touch your right elbow to your right knee. Re-extend the arm and leg, then return to the starting position. Repeat these instructions on the left side. If you are not able to successfully complete this movement after 3 attempts on either side, we will test again with the modified version. You must successfully complete these standards on both sides to earn 3 points.
Modified Testing
The modified testing with be performed the same as the prior testing but with the opposite arm and leg. You must successfully complete this movement on both sides to earn 2 points. 3 attempts per side will be given to complete this test. LifeMaster 2022 - Guide Document<br>
14
pg 13 – Hurdle Step Overview
Although we do not step to this level in most activities, the hurdle step test will expose compensation or asymmetry in stepping functions. The hurdle step test challenges the body’s step and stride mechanics while testing stability and control in a single leg stance. The hurdle step challenges mobility and stability of the hips, knees, and ankles. The test also challenges stability and control of the pelvis and core.
Testing
For the hurdle step test, we will start by obtaining a measurement of the height of the top of the tibia. This will be the height we set the hurdle at. Stand tall with your feet together and toes touching the hurdle. Grasp the dowel rod in both hands and place it on your back across the shoulders. While keeping an upright torso, raise the right leg and step over the hurdle, making sure to keep alignment between the ankle, hip, and knee. Touch your heel to the floor and return to the starting position. 3 attempts at a successful test will be given per leg. A successful test on each leg is required for 3 points. Only 2 points will be rewarded if alignment is lost between the ankle knee and hip, if there is movement of the lumbar spine, or if the hurdle and dowel do not remain parallel. Only 1 point will be rewarded if you are unable to clear the hurdle. LifeMaster 2022 - Guide Document<br>
Although we do not step to this level in most activities, the hurdle step test will expose compensation or asymmetry in stepping functions. The hurdle step test challenges the body’s step and stride mechanics while testing stability and control in a single leg stance. The hurdle step challenges mobility and stability of the hips, knees, and ankles. The test also challenges stability and control of the pelvis and core.
Testing
For the hurdle step test, we will start by obtaining a measurement of the height of the top of the tibia. This will be the height we set the hurdle at. Stand tall with your feet together and toes touching the hurdle. Grasp the dowel rod in both hands and place it on your back across the shoulders. While keeping an upright torso, raise the right leg and step over the hurdle, making sure to keep alignment between the ankle, hip, and knee. Touch your heel to the floor and return to the starting position. 3 attempts at a successful test will be given per leg. A successful test on each leg is required for 3 points. Only 2 points will be rewarded if alignment is lost between the ankle knee and hip, if there is movement of the lumbar spine, or if the hurdle and dowel do not remain parallel. Only 1 point will be rewarded if you are unable to clear the hurdle. LifeMaster 2022 - Guide Document<br>
15
pg. 14 – Seminar Bonus Grow your knowledge
Attend a WLFC seminar and earn up to 1 bonus point
Seminar topics and locations will be emailed to LifeMaster participants bimonthly
1 Seminar= ½ pt
2 Seminars = 1 pt max LifeMaster 2022 - Guide Document<br>
Attend a WLFC seminar and earn up to 1 bonus point
Seminar topics and locations will be emailed to LifeMaster participants bimonthly
1 Seminar= ½ pt
2 Seminars = 1 pt max LifeMaster 2022 - Guide Document<br>
16
Running Events
5 k ½ pt
10 k 1 pt
½ Marathon 1 ½ pts
Marathon 2 pts
Triathlons
Sprint 1 pt
Olympic or Standard 1 ½ pts
½ Iron Man and longer 2 pts
Obstacle Courses (i.e., Tough Mudder,
Spartan Race, Warrior Dash etc…)
3 Mile Course ½ pt
4-8 Mile Course 1 pt
8–13-mile course 1 ½ pt
>13-mile course 2 pts
Bike Races
10-15 miles ½ pt
15-30 miles 1 pt
30-50 miles 1 ½ pt
50+ miles 2 pts
Mt. Bike Races add ½ point
Open Water Swims-
1-mile (1,600 meters ) ½ pt
2 mile (3,200 meters) 1 pt
Other
Strongman Competition ½ pt
CrossFit Competition ½ pt
Power Lifting Competition ½ pt
Body Building Competition ½ pt pg. 15 – Event Bonus Earn up to 2 points for participation in approved fitness events (see below).
Email proof of participation (e.g. race times) to jason.rowan@walmart.com to receive credit
All events completed between January 1 and December 15 of 2021 are eligible to count toward point totals. Challenge yourself LifeMaster 2022 - Guide Document<br>
5 k ½ pt
10 k 1 pt
½ Marathon 1 ½ pts
Marathon 2 pts
Triathlons
Sprint 1 pt
Olympic or Standard 1 ½ pts
½ Iron Man and longer 2 pts
Obstacle Courses (i.e., Tough Mudder,
Spartan Race, Warrior Dash etc…)
3 Mile Course ½ pt
4-8 Mile Course 1 pt
8–13-mile course 1 ½ pt
>13-mile course 2 pts
Bike Races
10-15 miles ½ pt
15-30 miles 1 pt
30-50 miles 1 ½ pt
50+ miles 2 pts
Mt. Bike Races add ½ point
Open Water Swims-
1-mile (1,600 meters ) ½ pt
2 mile (3,200 meters) 1 pt
Other
Strongman Competition ½ pt
CrossFit Competition ½ pt
Power Lifting Competition ½ pt
Body Building Competition ½ pt pg. 15 – Event Bonus Earn up to 2 points for participation in approved fitness events (see below).
Email proof of participation (e.g. race times) to jason.rowan@walmart.com to receive credit
All events completed between January 1 and December 15 of 2021 are eligible to count toward point totals. Challenge yourself LifeMaster 2022 - Guide Document<br>
17
pg. 16 – ZP Challenge To earn ½ bonus point and a chance at part of the $1,000,000 prize pool:
Pick up a Thrive with ZP booklet at any of the buildings across the Home Office campus (including the WLFC) or download the Thrive with ZP app.
Complete at least one 21day challenge in any or all of the areas of fitness, food, family, money, sleep, or gratitude.
Turn in your completed booklet at the WLFC or e-mail a screen shot of your Thrive with ZP app completion page to jason.rowan@walmart.com.
You can complete and turn in as many booklets as you like, in fact we encourage it, but you can earn a maximum of 1/2 bonus point for LifeMaster. LifeMaster 2022 - Guide Document<br>
Pick up a Thrive with ZP booklet at any of the buildings across the Home Office campus (including the WLFC) or download the Thrive with ZP app.
Complete at least one 21day challenge in any or all of the areas of fitness, food, family, money, sleep, or gratitude.
Turn in your completed booklet at the WLFC or e-mail a screen shot of your Thrive with ZP app completion page to jason.rowan@walmart.com.
You can complete and turn in as many booklets as you like, in fact we encourage it, but you can earn a maximum of 1/2 bonus point for LifeMaster. LifeMaster 2022 - Guide Document<br>
18
pg. 17 – WLFC Amenities Gold Status
Reaching LifeMaster Gold status can earn you up to 1 year of free amenities at the WLFC for everyone on your membership.
Amenities included are as follows:
HyrdoMassage
Normatech Compression Sleeves
Fit3D Scans
Teen Weight Room Intros
Free Towels LifeMaster 2022 - Guide Document<br>
Reaching LifeMaster Gold status can earn you up to 1 year of free amenities at the WLFC for everyone on your membership.
Amenities included are as follows:
HyrdoMassage
Normatech Compression Sleeves
Fit3D Scans
Teen Weight Room Intros
Free Towels LifeMaster 2022 - Guide Document<br>
19
pg. 18 – FAQs FAQs
WLFC members can register beginning January 1, 2022 by logging into your WLFC account, select Available Classes @WLFC, and search “2022 LifeMaster.”
Members must be at least 18 years of age to participate in the LifeMaster Challenge.
To earn the full year of free amenities, participants must earn “Gold” by June 1st and amenities will remain free until June 1st the next calendar year.
Participants can still earn Gold status after June 1st. Amenities will be free the week after you earn Gold status until June 1st the next calendar year.
The last day to sign up for the LifeMaster Challenge is Oct. 30, 2022.
Registration price will remain the same at $20. LifeMaster 2022 - Guide Document<br>
WLFC members can register beginning January 1, 2022 by logging into your WLFC account, select Available Classes @WLFC, and search “2022 LifeMaster.”
Members must be at least 18 years of age to participate in the LifeMaster Challenge.
To earn the full year of free amenities, participants must earn “Gold” by June 1st and amenities will remain free until June 1st the next calendar year.
Participants can still earn Gold status after June 1st. Amenities will be free the week after you earn Gold status until June 1st the next calendar year.
The last day to sign up for the LifeMaster Challenge is Oct. 30, 2022.
Registration price will remain the same at $20. LifeMaster 2022 - Guide Document<br>