AGENCY OUTLINE

Goals and objectives

Who, what, when, where

Days & Times

Materials

Nutrition

Fitness/ exercise

GOALS AND OBJECTIVES

To promote and increase wellness and healthy lifestyles at the
Autism Society of North Carolina (ASNC) Day program. In
addition, the wellness base initiative will take place Monday- Friday
from 10:30 a.m. to 1:00 p.m. The intent of the program is to increase
the health and wellness of all consumers and staff members.

DAY, TIME, AND PLACE

Consumers and Employees
Day program activity room
Monday thru Friday 10:30 a.m. to 1:00 p.m.

Water bottles, fruits, vacuum cleaner, mop/bucket, music, chairs, and

vegetables to be provided by ASNC. In addition, each staff member must sign
a waiver prior to participation and consumers are required to obtain a physicians
order and parental/caretaker consent prior to participation.

MATERIALS

NUTRITION
Complete proteins, Carbohydrates, and vegetables, for example
Salmon, Chicken, Turkey breast, Egg Whites, Tuna, Shrimp, Steak, and
protein powders. In addition, carbohydrates like White and Sweet
Potatoes, Brown rice, Old Fashioned oatmeal, Quinoa, Apples, Oranges,
Grapefruit, Pineapple, Strawberries, Blueberries, Melons, and Avocado.
Vegetables are also important because thy provide fiber which assists
digestion. For example, Broccoli, Asparagus, Spinach, Cauliflower,
Carrots, Green Beans, Tomatoes, Zucchini, Cucumbers, Onions,

Mushrooms, and any type of Beans. In addition, gluten and sugar free
products

FITNESS
All exercises must include 5-10 minute warmup session.
The following exercises are to be performed in 2 minute intervals.
60 seconds: Jumping Jacks
60 seconds: Side To Side Leaps and rest 60 seconds.
60 seconds: Run in Place
60 seconds: Shuffle side to side and rest one minute

FITNESS CONTD
The following exercises are to be completed in 1 minute intervals.

60 seconds: Mountain Climbers and 30 seconds of rest

60 seconds: Burpees and 30 seconds of rest
60 seconds: High Knee Run and 30 seconds of rest

60 seconds: Squat Jumps side to side and rest for one minute.

FITNESS CONTD
The following exercises are to be performed in 30 second intervals
30 seconds: air jacks
15 seconds: rest
30 seconds: squat jumps
15 seconds: rest
30 seconds: jumping lunges
15 seconds: rest
30 seconds: jumping lunges

FITNESS CONTD
.

Consumers will take turns mopping and vacuuming for 30 minute intervals.
Cleaning can be a very physical activity which can increase cleanliness and
physical functions. Most important, by adding music into the equation,

consumers enjoy the activities without realizing they are cleaning.

10 MINS. WARM UP SESSION

10 mins. warm up session to be completed prior to physical fitness, by direct
care staff.

FITNESS CONTD
The following link will provide examples of all the aforementioned
exercises. In addition, the videos contains nutritional tips and more
exercises. Total Body HIIT Workout + Core, Warm Up & Cool
Down included Calorie Burn information @ http://bit.ly/TEEEmF
Follow Fitness, and 10 Best Indoor At Home Exercises & Workouts
Without equipment www.moneycrashers.com/indoor-at-home-

exercises-and-workouts-without-equipment

1 . J U M P I N G J A C K S 2 . WA L L S I T 3 . P U S H - U P 4 .
ABDOMINAL CRUNCH 5. STEP-UP ONTO
C H A I R 6 . S Q UA T 7 . T R I C E P S D I P O N C H A I R
8. PLANK 9. HIGH KNEES RUNNING IN
PLACE 10. LUN G E 11. PUSH -UP A N D
ROTATION 12. SIDE PLANK

THE NEED TO PROMOTE

FITNESS & WELLNESS
The need for such a program is essential, because
obesity, diabetes, hypertension, and high blood pressure
are debilitating illnesses that are currently affecting a
large portion of individuals affected by the Autism
spectrum. In addition, prevention still equates to the
best form of treatment.

FITNESS DEMONSTRATION

FITNESS DEMONSTRATION
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FITNESS DEMONSTRATION
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FITNESS DEMONSTRATION
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FITNESS DEMONSTRATION
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FITNESS DEMONSTRATION
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FITNESS DEMONSTRATION
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FITNESS DEMONSTRATION
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CORE COMPETENCIES
All ten core competencies were used in
completing this project.