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Sloane Ansell, Jessica Berdan, Leslie Edwards,

Takayuki Shigematsu, Samuel Tanner

Gr cery

Sh p our

Way t

Hea th A guide to healthy living

1

Table of Contents About The Authors ..................................................................................................... 2

Dedication Page ......................................................................................................... 4

Acknowledgement Page ............................................................................................. 5

Nutrition in the Grocery Store ................................................................................... 6

Put It on Your Plate .................................................................................................... 8

Recipes ....................................................................................................................... 9

Fresh Fruit Sundae Snack .....................................................................................10

Cheesy Chicken Casserole ....................................................................................11

Vegetarian/Vegan Pancakes .................................................................................12

Pepperoni Pizza .....................................................................................................13

Baked Mac & Cheese ...........................................................................................14

Body Systems ...........................................................................................................16

Human Make-Up ..................................................................................................17

Tissue Types .........................................................................................................18

Systems in the Human Body .................................................................................19

Muscular System ...................................................................................................23

Digestive System ..................................................................................................24

Circulatory System ...............................................................................................25

Integumentary System ..........................................................................................26

Activities ..................................................................................................................27

Health Word Search ..............................................................................................28

Health & Nutrition Crossword Puzzle ..................................................................29

Health & Nutrition Crossword Puzzle Answer Key .............................................30

Work Outs ............................................................ Error! Bookmark not defined.

References ................................................................................................................32

2

About The Authors

My name is Sloane Ansell, and I am a senior at New Tech High @ Coppell. I have

always been interested in the body and how exactly it works. I find it fascinating that our body is

complex but also so simple. I hope this book makes people more aware of what’s going on inside

them.

My name is Jessica Berdan. I am from Coppell, Texas. I have lived here since I was

about two years old and will be graduating this spring. Being an athlete, I have always been

curious about how the body works and how nutrition affects it. This is what inspired me into

helping write this book.

People believe that dieting is the only way to lose weight, but they are wrong. Eating well

and working out is the best way to lose weight and stay healthy. People shouldn't count calories,

avoid foods with sugar, or eat things that are missing nutrients that the body needs in order to

work. As an author, I have challenged myself to only grocery shop the outskirts of the store and I

challenge you to do the same. All a person needs to do is eat good portions of healthy foods, stay

away from excessive snacking, and exercise on a regular basis.

Greetings, I’m Leslie Edwards. I attend New Tech High @ Coppell, and am a senior. A

little bit about me is that I hope to major in Film Production and Cinematography next year in

college. I have a love for the human body and it’s many inner workings, and also enjoy drawing

it.

When a few high school students in Anatomy class received their first project of the year,

they accepted their task at hand. This book (their project) was intended to help all its readers live

their lives to the fullest. Why you may ask? Not just for the grade, but because their facilitator

believed that they could help improve the quality of life among young adults.

Hello, my name is Takayuki Shigematsu, and I’m currently a senior at New Tech High

School at Coppell, and I’m 17 as of now, but I turn 18 in two months. I’ve been boxing for the

majority of my life, so balancing and managing my weight is an extreme topic in my life. I’ve

been boxing under the lightweight class, so I can never exceed 135 pounds. Following this topic,

managing my food intake and exercise has been a huge part of my life, and I’d love to share my

knowledge with everyone else.

I’m here to help and inform of a new world of reading, which will uncover new ways to

keep you healthy. This is the main purpose of this book, to give you ideas on how to follow a

healthy regimen, so that you can keep yourself in shape, and keep yourself healthy at all times.

Staying healthy can be a huge task for anyone. The temptations of amazing tasting foods can be

so great, that it’s almost irresistible. This will help you keep on the track of following a diet that

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you’ve always wanted. This book will help you figure out, what foods are healthy for you, and

what aren’t. If you can follow these simple steps, with a little self-discipline, you can achieve

what you've always sought after.

Hey, I'm Sam Tanner. Being healthy is a very important aspect of my life. I've played

baseball since I was 4 years old so staying in shape and fit is very important to me. I’d like to

share my knowledge with you so that you can stay in shape and healthy.

This book will teach you how to grocery shop your way to health. While reading you will

learn what makes the systems in the human body work so effectively and how you can maintain

them. Take what you learn from this book and apply it to your everyday life, and it won’t let you

down!

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Dedication Page

Dedicated to D’Feeters `94 for always being there for me through the good and bad

times. I love y’all.

Dedicated to Mitch Elliott, my baseball coach.

Dedicated to Mrs. Wootton, my Anatomy teacher, for always inspiring me.

Dedicated to all the kids that want and need to know more about their bodies. I

hope that this book can make you more aware of how your body works and how

you can live a healthier lifestyle.

5

Acknowledgement Page

Words could not describe how thankful we are to have such an amazing

teacher to help and support us throughout this book making process. We are

grateful for the information and time that our teacher has put into creating this

project and teaching us the content, as well as, our parents for always putting up

with us staying up late to perfect this project. They have been there since day one

and have helped us through our highs and lows. For putting up with our outrageous

conversations and distractions in class, we would like to thank our fellow

classmates for reviewing and commenting on our book, so that we could strive to

make it better. This book wouldn’t have been possible without each group member

pulling their own weight and striving to produce something to the best of their

ability, so that we could spread the word of nutrition and health.

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Nutrition in the Grocery Store

Eating healthy is hard when we’re given optimal options. Now, we have fast food

restaurants that are extremely convenient while on the road or in a hurry. We are constantly

tempted with foods that aren’t healthy, even though healthy alternatives are readily available.

Even at home, cupboards and drawers are filled with tempting junk foods bought because they

were “2 for $10” or “Buy One, Get One Free”, and that just seemed too good of a deal to pass

up. Nutrition starts in the grocery store.

Grocery stores are notorious for their store mazing, which inevitable have you shopping

within isles saturated with “deals” or “great buys”. Markets mostly set up their stores with the

produce, bakery, meats, and other essentials on the outskirts of the store, and processed and

packed foods generally inward. Try to shop as much as you can on the outskirts, especially in the

produce section. Within the isles, the most expensive and least nutritional items are placed at eye

level. Grocery stores often even target children. They

place foods that are marketed for children at their eye

level, so that the kids can easily reach and grab for them.

Before heading to

the grocery store, try

making a list of needed

items. This will help you

to stay on track with what

you actually need to

purchase from the store,

rather than what you just want to purchase, or aimless picked up

while wondering through the aisles unsure. While making a

grocery list, think of meals that you might be making during the

week, so that you will have all the necessary ingredients to keep

you from having to head back to the grocery store. Not only are

you being environmentally friendly conserving gas, but also

practical. Before heading to the store, make sure you check the

newspaper for ads with coupons on items you might have on

your list to help save money.

If a list isn’t made, try to not head to the grocery store on

an empty stomach. Usually shoppers on an empty stomach,

splurge more on unnecessary foods and snacks. This is a type of

impulse shopping which results in making purchases that may

Picture 1 displays the produce section of a grocery store.

Picture 2 is an example of a nutrition fact label on packaged foods.

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not be as healthy or needed.

While at the store, keep in mind the food plate. Make sure to address each food group.

Some major things to be stacking in your cart are fruits, vegetables, whole grains, dairy, lean

meat, fish, poultry, beans, and nuts. If you get bored of eating the same foods time and time

again, try spicing things up. Each visit to the grocery store you make, try grabbing a different

type of fruit or vegetables. Be sure that it’s in season though!

When choosing packaged foods, try to avoid foods that contain more than five

ingredients you can’t pronounce. It may be difficult, but these foods usually contain artificial

ingredients that you’re unaware of. Healthy and all-natural foods should have fewer ingredients

and are considered a healthier choice.

After checking out the label, make sure you take a glance at the nutrition facts. Compare

the serving size to the amount you truly eat. This will help you calculate the nutrients within the

food. A single medium package can often have up to three or more servings in it, and you might

not even know. Remember that the nutrients on the package are per serving and the percentage is

based off of recommended 2,000 calorie-a-day diet.

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Put It on Your Plate The United States Department of Agriculture has revised the food pyramid and is now

adopting the food plate. The food plate has changed the views on how one should look at their

plate and what belongs sitting on it.

The five major food groups are fruits,

vegetables, protein, grains, and dairy. Grains are

divided into two groups: refined and whole. Make at

least half of the grains on your plate whole grain. Try

to keep things exciting with what you eat by mixing up

and changing your fruits and vegetables that you put on

your plate. Dairy can be found on your plate or in a

glass. Make sure you are getting the calcium your body

needs to help keep your bones strong. Keep your

protein lean. Build up your protein with various kinds

of foods from meat, poultry, seafood, beans and peas,

eggs, processed soy products, nuts, and seeds.

Picture 2 displays the new diagram

of what you should eat.

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Recipes

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Fresh Fruit Sundae Snack Cooking Time: 15 Minutes

Servings: 5

Ingredients:

cups of cut up strawberries

3 cups of cut up fruits such as apples,

bananas, cherries, seedless red grapes,

kiwifruit, and/or peaches

5 large waffle cones

2 tablespoons of finely shredded jicama

(optional)

Preparation: 1. In a blender container, place the

strawberries; cover and puree until

smooth.

2. In a mixing bowl gently combine the cut up fruits; spoon into the waffle

cones. Drizzle with pureed berries. Top with jicama, if desired. Makes 5

delicious servings!

NUTRITION FACTS: Calories 160, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 27

mg, Carbohydrate 38 g, Fiber 3 g, Protein 3 g. Daily Values: Vitamin A

93%, Vitamin C 157%, Calcium 5%, Iron 23%.

Percent Daily Values are based on recommended 2,000-calorie diet

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Cheesy Chicken Casserole Cooking Time: 35 min

Servings: 4

Ingredients: Vegetable cooking spray

4 skinless, boneless chicken breast halves

(about 1 pound), cut into 1-inch pieces

1 cup of sliced fresh mushrooms (about 3

ounces)

1 can of Campbell's Condensed Cream of

Celery Soup (about

ounces, regular

or 98% Fat Free)

1 can of peas (about 15 ounces), drained

2 cups of cooked instant white rice

1 can of Campbell's Condensed Cream of

Mushroom Soup (

ounces, regular or

98% Fat Free)

2 cups of shredded mozzarella cheese (about 8 ounces)

Preparation: 1. Heat the oven to 350 degrees F.

2. Spray a 10-inch skillet with the cooking spray and heat over medium-high

heat for 1 minute. Add the chicken and cook for 15 minutes or until well

browned and cooked through, stirring often.

3. Spray a 3-quart shallow baking dish with the cooking spray. Place the

chicken into the baking dish. Top with the mushrooms. Spoon the celery

soup over the mushrooms. Top with the peas and rice. Spoon the mushroom

soup over the rice. Sprinkle with the cheese.

4. Bake for 20 minutes or until the mixture is hot and bubbling.

TIPS:

Substitute Campbell's® Condensed Cream of Broccoli Soup for the Cream of

Celery Soup.

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Vegetarian/Vegan Pancakes Cooking Time: 15 minutes

Ingredients:

2 cups unbleached flour

2 tsp. baking powder

2 cups vanilla soy milk

Egg substitute equal to two

eggs

1 tbsp. vegetable oil

1 tbsp. cinnamon

Preparation:

1. In a large mixing bowl, combine flour and baking powder. In a small bowl,

whisk soymilk, egg substitute, vegetable oil and cinnamon. Add liquid

ingredients to the dry ingredients and stir until just moistened.

2. Using a nonstick pan, spoon about 1/8 cup of batter per pancake into the

skillet. Cook over medium heat for about one minute or until top bubbles,

flip and cook another minute.

3. Serve hot with vegan butter and maple syrup. Bona petit!

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Pepperoni Pizza Total Time: 35 minutes

Servings: 6

Ingredients: 1 pound prepared whole-wheat pizza

dough, (see Shopping Tip), thawed if

frozen

1 cup canned unseasoned pumpkin puree

1/2 cup no-salt-added tomato sauce

1/2 teaspoon garlic powder

1 cup shredded part-skim mozzarella

cheese

1/2 cup grated Parmesan cheese

2 ounces sliced turkey pepperoni (1/2

cup)

Preparation: 1. Place oven rack in the lowest position; preheat to

450°F. Coat a large baking sheet with cooking

spray.

2. Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the

baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

3. Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

4. Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni.

Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

TIPS: Make Ahead Tip: Use leftover tomato sauce and pumpkin to make a second

batch of pizza sauce. Refrigerate for up to 5 days or freeze for 3 months.

Shopping tip: Look for balls of whole-wheat pizza dough at your

supermarket, fresh or frozen and without any hydrogenated oils.

NUTRITITION FACTS: Per serving: 280 calories; 6 g fat ( 3 g sat , 2 g mono ); 30 mg cholesterol; 35

g carbohydrates; 16 g protein;3 g fiber; 602 mg sodium; 153 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Calcium (25% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable,

medium-fat meat

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Baked Mac & Cheese Total Time: 55 minutes

Servings: 4

Ingredients: 3 tablespoons plain dry breadcrumbs, (see Tip)

1 teaspoon extra-virgin olive oil

1/4 teaspoon paprika

1 16-ounce or 10-ounce package frozen spinach,

thawed

cups of low-fat milk, divided

3 tablespoons all-purpose flour

2 cups shredded extra-sharp Cheddar cheese

1 cup low-fat cottage cheese

1/8 teaspoon ground nutmeg

1/4 teaspoon salt

Freshly ground pepper, to taste

8 ounces (2 cups) whole-wheat elbow macaroni,

or penne

Preparation:

1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-

square (2-quart) baking dish with cooking spray.

2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh

strainer and press out excess moisture.

3. Heat

cups milk in a large heavy saucepan over medium-high heat until

steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until

smooth; add to the hot milk and cook, whisking constantly, until the sauce

simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar

until melted. Stir in cottage cheese, nutmeg, salt and pepper.

4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook

during baking.) Drain and add to the cheese sauce; mix well. Spread half the

pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with

the remaining pasta; sprinkle with the breadcrumb mixture.

5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

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TIPS: Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2

days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then

bake for 35 to 45 minutes.

Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear

bread into pieces and process in a food processor until coarse crumbs form. One

slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread

the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15

minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use

prepared coarse dry breadcrumbs. We like Ian's brand labeled “Panko

breadcrumbs.” Find them in the natural foods section of large supermarkets.

NUTRITITION FACTS: Per serving: 576 calories; 22 g fat ( 11 g sat , 2 g mono ); 69 mg cholesterol; 63

g carbohydrates; 37 grams of protein; 9 g fiber; 917 mg sodium; 403 mg potassium.

Nutrition Bonus: Vitamin A (290% daily value), Calcium (70% dv), Folate (37% dv), Iron (15%

dv).

Carbohydrate Servings: 3 1/2

Exchanges: 3 starch, 1 vegetable, 3 1/2 medium-fat meat

16

Body Systems

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Human Make-Up

The cell is the most basic function of life. Robert Hooke discovered it in 1665. A cell can

be prokaryotic or eukaryotic. Prokaryotic cells are found in bacteria are simpler than eukaryotic

which lack a nucleus. Eukaryotic cells are found in plants, animals, fungi, slime molds, protozoa,

and algae. They are typically far

larger that prokaryotic cells and have

a nucleus. Prokaryotic cells can be

broken down into two types of cells,

animal and plant. Animal cells have

a circular structure without a cell

wall and are found in animals. A

plant cell has a rigid structure, cell

wall, and can be found in plants.

Organelles in cells have

certain jobs and are responsible for

cell function. In a plant cell there is

a cell wall that gives the plant its

rigid structure. Both types of cells

have a nucleus that contains the

nucleolus, which is the brain of the

cell. This is also where the DNA is

and where signals are sent out to the

rest of the cell. The golgi body or

complex packages proteins and prepares them to be sent out of the cell. Lysosomes are

responsible for removing waste from the cell and ribosomes on the endoplasmic reticulum are

responsible for producing proteins. Vacuoles, which exist in both types of cells, are larger in

plant cells, and store food and waste to be used or later disposed. The mitochondria are the

powerhouses of the cell and are what breakdown sugars to use for energy. The cytoplasm keeps

all the organelles in place and protected. Without these organelles our cells would be unable to

function properly and our body would fall apart, literally.

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Tissue Types

Cells make up tissues in the human body. The human body has four types of tissue.

Connective

Tissue

This tissue is responsible for

giving shape to organs and

holding them in place.

Epithelial

Tissue

This tissue covers the surfaces

of organs and helps protect

from injury, fluid loss, and

microorganisms.

Nervous

Tissue

This tissue is used to transmit

communications through the

brain, spinal cord, and the rest

of the nerves.

Muscle

Tissue

This tissue functions to create

movement in the internal

organs. There are three types

of muscle tissue, smooth,

skeletal, and cardiac.

19

Systems in the Human Body

Tissues make up the organs in different systems of the human body. There are a total of 15

systems in the human body, including the circulatory system, cardiovascular system, digestive system,

endocrine system, excretory system, immune system, integumentary system, lymphatic system, muscular

system, nervous system, reproductive system, respiratory system, skeletal system, urinary system, and the

sensory system.

The Circulatory System and

Cardiovascular System deliver

nutrients throughout the body and

deliver blood to where it needs to be

taken.

The Digestive System is responsible

for the breaking down of foods so that

the body can use it to build and

nourish cells, which will provide

energy.

The Endocrine System is responsible

for producing hormones, which are

responsible for metabolism, growth,

sexual development, and many other

things.

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The Excretory System and Urinary

System go hand in hand working

together to rid waste from the body by

removing harmful substances from

cells and dispelling them.

The Muscular System works with the

Skeletal System to provide mobility

and protection for the body.

The Lymphatic System defends the

body from outside harmful substances

while and produces white blood cells.

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The Integumentary System protects

the body from damage by acting a

barrier between the world and our

internal organs.

The Immune System protects and

defends our body from outside

infections and diseases by detecting

harmful pathogens we may come in

contact with.

The Nervous System is made up of

the brain, spinal cord, and nerves,

which are responsible for the body’s

coordination and communication with

other systems.

The Reproductive System is the

system of the body responsible for

reproduction. The system is different

in men and women.

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The Respiratory System is

responsible for the gas exchange that

takes in the body which supply’s

blood with oxygen.

The Skeletal System is responsible

for giving the body shape and

protecting internal organs.

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Muscular System

The muscular system is an extremely vital system to the body since it helps with

everyday activities.

Some of the more important muscles are pectoral muscles. The pectoral muscle is a

muscle that starts on the upper chest near the “breastbone”. The abductor muscles starts at the

central line of the body or near the axis

of a limb. Muscles carry out a type of

movement called "abductor." The

adductor longus is a long triangular

muscle that runs from the pubic bone to

the femur. Its function is to move the

thigh and help with flexing and rotation.

The bicep brachii are located in the upper

arm. Its nickname, "biceps," actually

means "two heads." It is attached to the

scapula; otherwise know as the shoulder

blade. The brachialis is a large muscle

beneath the biceps brachii. It connects

the shaft of the humerus (upper arm

bone) to the ulna (longest) forearm bone)

and is the strongest flexor of the elbow.

You use your muscles every time you

make the slightest movement, step, or

even smile.

It is one of the most important systems in the human body. Working out is vital to its

maintenance and a healthy lifestyle. Without it you, would be unable to live your life as

comfortably or mobile as you do now.

Picture 1 shows the different muscles within the muscular system.

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Digestive System

The digestive system is the part of your body that is responsible for digesting the

food you consume and absorbing the proper nutrients to allow it to function properly.

There are steps your body takes in order to complete digestion, which without would not

be able to carry on simple daily functions.

First digestion begins with the teeth where they are used to grind food so that it is able

to travel down your esophagus. Humans when fully grown have four types of teeth, the

incisors, canines, premolars, and

molars. There are sixteen teeth on

top and sixteen teeth on bottom.

Chemicals in the saliva then begin

mixing with the food and

chemically breaking it down. The

tongue then shapes the food into

manageable proportions that can

be swallowed.

Once the food is

swallowed it enters the esophagus

that travels from the back of our

throat, the pharynx, to our

stomach. Once the food travels

down, it will then enter the

stomach where acids and other

enzymes will continue to break down even further. After the stomach, the partially

digested food passes through the liver and gall bladder where more chemicals will help

break it down and separate fats that will used or stored for later. The pancreas then

secretes chemicals to breakdown the carbohydrates and proteins. Next, the food enters the

small intestine where most of its nutrition is absorbed and broken down into small

enough pieces for our cells to use. More chemicals are introduced as the food moves to

the large intestine. The large intestine is then responsible for absorbing remaining water

and nutrients, and the food is then passed to the excretory system where it will be taken

out of the body.

Picture 1 displays the organs of the digestive system.

25

Circulatory System

The circulatory systems primary function is to transport blood, oxygen, and

nutrients throughout the body. It is composed of three main components, the heart, blood,

and lymphatic system. Without the three it would be unable to function.

The heart is one of the most important organs to the circulatory system as it pumps

blood through its four chambers. Size doesn’t matter seeing that this organ is about the

size of just a clenched fist, though it supply’s

to the entire body.

Blood, that red stuff we all have in us,

is the main medium of transportation

throughout the body. Part of it is actually

called plasma which is a liquid mostly

comprised of water. There are red blood cells,

and white bloods cells that both serve

different functions. Red blood cells contain an

immune stimulating polysaccharide referred

to as antigens. White blood cells are generally

larger than red blood cells and are essential to

the immune system.

The lymphatic system consist of a fluid called lymph that is derived from plasma

and seeps from capillaries and mixed with other cells. It enters lymphatic vessels, which

return it to the circulatory system. Lymph nodes filter foreign particles in the body, and

are located in various areas such as the neck and arm. White blood cells primary sites are

lymph nodes. Without any of these the body would be unable to survive!

Picture 1 is a diagram of the heart.

26

Integumentary System

The integumentary system is the largest organ in your body. It comprises 12-15% of your entire

body weight. This system mainly refers to the skin on your body. There are two distinct different layers to

your skin, the dermis and epidermis. The nervous system plays a vital role with the integumentary system.

There are many components to the integumentary system including hairs and nails. The nail root

is the part of the nail under the skin. The nail

body is the pink part of your nails that is visible

to eye. The free edge part of the nail is the white

part of your fingers, which may extend past your

nails.

Another component of the

integumentary system is glands. The sebaceous

gland is actually an oil gland, and the

sudoriferous glands are sweat glands.

Ceruminous glands are located in the ear. The

integumentary system has many responsibilities

and on of them is managing homeostasis in your

body, which it can do by making you sweat.

The skin acts as a physical barrier to

protect vital organs, and when your skin is physically damaged, the integumentary system along the

immune system work to heal it. There are many forms of injuries that can be dealt to your integumentary

system such as a rash, blister, sunburn, skin cancer, mosquito bites, and much more.

Your body is extremely prone to injuries and illnesses, which can affect your body’s stress level

on a daily basis. Stress can affect your integumentary system so try keeping yourself out of danger, and

protect your body from injuries to help maintain a healthy balance in your body.

Picture 1 is a diagram of the levels of the skin.

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Activities

28

Health Word Search

29

Health & Nutrition Crossword Puzzle

30

Health & Nutrition Crossword Puzzle Answer

Key

31

Work Outs

Work Out 1: The Build Up

5 push-ups

10 sit ups

10 push-ups

15 sit ups

15 push-ups

20 sit ups

and so on till you get to 30 push-ups.

Work Out 2: Relay Race

Have at least 4 people

100 yard race

Set Up:

Hurdle at 20 yard line

10 push-ups at 35 yard line

Hurdle at 50 yard line

20 sit-ups at 65 yard line

Hurdle at 80 Yard line

On Your Mark, Get Set, Go!

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References

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