THON 2013 Dancer Registration Packet
THON 2013 Dancer Registration Packet
THON 2013 Dancer Registration Packet
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
THE PENNSYLVANIA STATE UNIVERSITY<br />
IFC/PANHELLENIC DANCE MARA<strong>THON</strong><br />
DANCER REGISTRATION PACKET
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
If you have any questions regarding the <strong>Dancer</strong> <strong>Registration</strong><br />
<strong>Packet</strong>, please contact the <strong>Dancer</strong> <strong>Registration</strong> Captains, Michael<br />
DeRosa and Katie Pawelczyk at: dancer.registration@thon.org<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
TABLE OF CONTENTS<br />
WELCOME TO DANCER REGISTRATION ....................................................................4<br />
DANCER REGISTRATION FAQ ..................................................................................5-6<br />
DANCER INFORMATION................................................................................................7<br />
DANCER TIMELINE ........................................................................................................8<br />
ONLINE PRE-REGISTRATION .......................................................................................9<br />
MEDICATION INSTRUCTIONS………………………………………………………….10-11<br />
DANCER REGISTRATION FORMS…………………………………………………….12-15<br />
MEDICAL HISTORY FORMS…………………………………………………………....16-20<br />
PASS LIST INFORMATION……………………………………………………………...21-23<br />
SECURITY INFORMATION………………………………………………………………24-25<br />
DANCER EXIT STRATEGY…………………………………..………………………….26-27<br />
MAIL CALL INFORMATION…………………………………………………………………28<br />
MORALE INFORMATION……………………………………………………………………29<br />
<strong>THON</strong> WEEKEND PREPARATION……………………………………………………..30-33<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
WELCOME TO DANCER REGISTRATION<br />
Congratulations!<br />
Congratulations! First and foremost we would like to thank you for the incredible job you have already done thus<br />
far with all of your fundraising efforts this year! As the world’s largest student-run philanthropy, this organization’s<br />
success relies on efforts just like yours. You are already playing a large role in making sure this year’s <strong>THON</strong> is the<br />
best to come!<br />
<strong>THON</strong> is an unbelievably inspiring and miraculous philanthropy that is only fully understood once it is experienced.<br />
Without the help of all its volunteers, including you, <strong>THON</strong> would not be the philanthropy we know and love<br />
today. We cannot thank you enough for your dedication, effort, and time - not only to raise funds and awareness<br />
for The Four Diamonds Fund, but also to give your emotional support to the children and their families. We wish<br />
you the best of luck with your <strong>THON</strong> journey and cannot wait to see the impact you make on <strong>THON</strong> this year.<br />
The following pages of this packet are designed to assist you with the registration process for dancing in <strong>THON</strong><br />
<strong>2013</strong>. Additionally, there are guidelines to provide you with any information you might need regarding Pass Lists,<br />
<strong>THON</strong> Weekend Security, <strong>THON</strong> Weekend Medical Care, Mail Call, and informative information to help you<br />
prepare as a dancer!<br />
If you have any questions, comments, or concerns please direct them to us. We are more than happy to answer<br />
your questions to help make the <strong>Dancer</strong> <strong>Registration</strong> process as easy as possible. We hope that the pages of this<br />
packet will help give you a greater understanding about dancing in <strong>THON</strong>, as well as answer any questions you<br />
may have. <strong>THON</strong> is Tomorrow, start getting excited, and never forget what we are fighting for!<br />
Inspire Tomorrow’s Miracles!<br />
For The Kids,<br />
Michael DeRosa and Katie Pawelczyk<br />
<strong>THON</strong> <strong>2013</strong> <strong>Dancer</strong> <strong>Registration</strong> Captains<br />
dancer.registration@thon.org<br />
Mike Wellner<br />
Overall Rules & Regulations Chairperson<br />
rules.regulations@thon.org<br />
Melanie Sessa<br />
Overall Morale Chairperson<br />
morale@thon.org<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
DANCER REGISTRATION FAQS<br />
When is <strong>Dancer</strong> <strong>Registration</strong>?<br />
· In order to have a chance to be a dancer in <strong>THON</strong> <strong>2013</strong>, you are required to complete Online Pre-<br />
<strong>Registration</strong> on THINK (think.psu.edu) between January 7th until January 21st. This includes the <strong>Dancer</strong><br />
<strong>Registration</strong> Survey on THINK. Additionally, you must attend the In-Person <strong>Dancer</strong> <strong>Registration</strong> event<br />
between 7:00pm and 10:00pm on your required night in 129 HUB as follows:<br />
o January 28th, <strong>2013</strong> - Independent dancers and New Organization Couples<br />
o January 29th, <strong>2013</strong> – General and Special Interest Organization Couples<br />
o January 30th, <strong>2013</strong> - Greek Organizations and Commonwealth Campuses<br />
Do I need to register online to be considered for dancer eligibility?<br />
· Yes, if you do not register online (think.psu.edu) by January 21st, <strong>2013</strong> your organization forfeits any ability to<br />
have dancers.<br />
Do I need to sign up for a <strong>Dancer</strong> <strong>Registration</strong> appointment?<br />
· Yes, similar to Canning Drop Off, you must register an appointment time online through THINK. Please<br />
register by January 21st. Please note the date for which your organization is required to attend a dancer<br />
registration session.<br />
Do I need to bring anything to the <strong>Dancer</strong> <strong>Registration</strong> Appointment?<br />
· Yes, please bring the completed EMS and <strong>Dancer</strong> <strong>Registration</strong> forms found in this <strong>Dancer</strong> <strong>Registration</strong> <strong>Packet</strong><br />
along with your registration fee of $80 per couple. This $80 fee will only be processed if you are selected as a<br />
dancer. (NOTE: This fee is to help cover dancer expenses at <strong>THON</strong> and should be paid out of<br />
organization/personal funds, NOT funds raised for <strong>THON</strong>.) If you do not have all required documentation, you<br />
cannot complete registration.<br />
What forms do I need to fill out?<br />
· Each dancer needs to complete their respective dancer letter (A or B) DANCER REGISTRATION and<br />
EMS FORMS found in this packet. These forms must be filled out before the In-Person <strong>Dancer</strong> <strong>Registration</strong><br />
Appointment.<br />
How do I pay the $80 registration fee?<br />
· You can pay by check, cash or ASA transfer, made out to the Penn State Dance Marathon. If you do not<br />
have this payment, you will not be able to register. Please note that if you pay in cash, this fee cannot be refunded<br />
in the event that you are not chosen in the dancer lottery.<br />
Who must be present at the <strong>Dancer</strong> <strong>Registration</strong> event?<br />
· Both members of the dancer couple and one <strong>THON</strong> Chair must be present to register. If both<br />
members of the dancer couple are not present to register at the same time, then the registration process will not<br />
be completed. Excused absences will be considered on a case-by-case basis. Please email Mike Wellner at<br />
rules.regulations@thon.org if you have a scheduling issue.<br />
What if my independent dancer/lottery organization couple has not raised $2,600 by January 28th?<br />
· Then your independent dancer/lottery organization couple will not be put into the <strong>THON</strong> <strong>2013</strong> Lottery, and<br />
therefore will not have dancers in <strong>THON</strong> <strong>2013</strong>. No exceptions.<br />
What if my returning organization that is in the lottery has not raised $2,600 by In-Person<br />
<strong>Registration</strong> night?<br />
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DANCER REGISTRATION PACKET<br />
- Then your organization will not have dancers in <strong>THON</strong> <strong>2013</strong>. No exceptions.<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
If I am an Independent dancer or part of a New Organization, when will I know if I get to dance?<br />
· There will be a lottery drawing on the night of Wednesday, January 30, <strong>2013</strong>. You will be notified via email no<br />
later than Thursday, January 31, <strong>2013</strong>.<br />
If I am not picked as a dancer, will my registration fee be refunded?<br />
· Your registration fee can be refunded if you are not selected as a dancer for <strong>THON</strong> <strong>2013</strong>, unless you pay the<br />
registration fee with cash.<br />
Why does my organization have a different number of dancers this year than last year?<br />
· <strong>Dancer</strong>s are allocated based on the amount of money raised for <strong>THON</strong> 2012. If you have a question, please<br />
contact Mike Wellner, the Overall Rules & Regulations Chairperson at rules.regulations@thon.org.<br />
Where can I find more information about <strong>Dancer</strong> <strong>Registration</strong>?<br />
· You can find more information about <strong>Dancer</strong> <strong>Registration</strong> online in the <strong>THON</strong> Rulebook at<br />
www.<strong>THON</strong>.org/Documents<br />
6
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
DANCER INFORMATION<br />
There are two mandatory meetings and one event that all dancers are required to attend:<br />
· <strong>Dancer</strong> Meeting #1 is for both dancers and organization <strong>THON</strong> Chairs and is set for<br />
Wednesday, February 6th, <strong>2013</strong> at 7:00pm in the Intramural Building Gym.<br />
o The details of <strong>THON</strong> Weekend will be discussed and you will be given an idea of how to<br />
prepare. In addition, members of the Overall Committee will discuss how to develop healthy<br />
habits to better prepare you for <strong>THON</strong> weekend.<br />
� If you are unable to attend <strong>Dancer</strong> Meeting #1 a meeting with the Overall Morale<br />
Chairperson, Melanie Sessa, must be scheduled. You can contact her at<br />
morale@thon.org.<br />
· Following <strong>Dancer</strong> Meeting #1, there will be a mandatory event, Color Wars Kick-Off. This is<br />
set for Wednesday, February 6th, <strong>2013</strong> at 9:00pm in the Intramural Building Gym.<br />
o At this event dancers will have the chance to meet and get to know their member of the<br />
Morale committee before <strong>THON</strong> Weekend. The role of the Morale committee is explained<br />
later in this packet.<br />
· <strong>Dancer</strong> Meeting #2 will take place on Friday, February 15, <strong>2013</strong> at 3:30 pm in the Multi-Sport<br />
Indoor Facility before the start of <strong>THON</strong> Weekend – DO NOT BE LATE!<br />
o At this meeting dancer bracelets will be distributed, the guidelines for the weekend will be<br />
reviewed, and any questions will be answered. This will be a good time to stretch and prepare<br />
for the best weekend of your life! For The Kids!<br />
� If you have a conflict, please email Overall Morale Chairperson, Melanie<br />
Sessa, at morale@thon.org<br />
Finally, we would like to invite you to attend the Road-To-<strong>THON</strong> Celebration on Thursday,<br />
January 24, <strong>2013</strong> at The Penn Stater Hotel and Conference Center. This event will help fuel<br />
your excitement through the upcoming weeks as well as <strong>THON</strong> weekend. Tickets will be made<br />
available in the <strong>THON</strong> office (210 HUB) on a first come first serve basis. Please check the <strong>THON</strong><br />
website (www.<strong>THON</strong>.org) for future information about this event and other upcoming announcements<br />
or email Lakshmi Kolandra, the Overall Special Events Chairperson at special.events@thon.org<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
DANCER TIMELINE<br />
Penn State IFC/Panhellenic Dance Marathon <strong>2013</strong><br />
February 15, <strong>2013</strong> – February 17, <strong>2013</strong><br />
DATE EVENT TIME<br />
January 7 – 21, <strong>2013</strong> Online Pre-<strong>Registration</strong><br />
All dancers MUST register and sign-up<br />
for an in-person registration timeslot as well as complete<br />
the <strong>Dancer</strong> survey.<br />
Location: think.psu.edu<br />
January 24, <strong>2013</strong> Road to <strong>THON</strong> Celebration<br />
Location: The Penn Stater Hotel 6:00 pm<br />
January 28, <strong>2013</strong> <strong>Registration</strong><br />
Independent <strong>Dancer</strong>s/Lottery Organization Couples (Including Commonwealth<br />
Campuses in the Lottery)<br />
Location: 129 HUB 7:00-10:00 pm<br />
January 29, <strong>2013</strong> <strong>Registration</strong><br />
General and Special Interest Organization Couples<br />
Location: 129 HUB 7:00-10:00 pm<br />
January 30, <strong>2013</strong> <strong>Registration</strong><br />
Greek Organizations and<br />
Commonwealth Campuses<br />
Location: 129 HUB 7:00-10:00 pm<br />
February 6, <strong>2013</strong> <strong>Dancer</strong> Meeting #1<br />
Location: Intramural Building Gym #3 7:00 pm<br />
February 6, <strong>2013</strong> Color Wars Kick Off<br />
Location: Intramural Building Gym #3 9:00 pm<br />
February 15, <strong>2013</strong> <strong>Dancer</strong> Meeting #2<br />
Location: Multi-Sport Indoor Facility 3:30 pm<br />
February 15-17, <strong>2013</strong> <strong>THON</strong> Weekend <strong>2013</strong><br />
Location: Bryce Jordan Center 6:00 pm<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
ONLINE PRE-REGISTRATION<br />
Pre-registration is required for all dancers intending to participate in <strong>THON</strong> <strong>2013</strong> before the registration process<br />
can be complete. This must be completed by 11:59pm on January 21, <strong>2013</strong> in order to begin your<br />
registration process. Listed below are the steps required to complete your registration accurately and successfully.<br />
1. Your organization’s <strong>THON</strong> Chair must first log in to THINK (think.psu.edu) where the Chair will enter in the<br />
dancers’ names and gender.<br />
2. <strong>Dancer</strong>s must then log in to THINK where they will enter in their information and complete the questionnaire<br />
(this includes food allergies for Hospitality, song requests for Entertainment, etc). Please be honest and specific<br />
with regards to such questions concerning food allergies, medications, and other medical needs in order to ensure<br />
your safety throughout the weekend.<br />
· NOTE: This survey can only be filled out ONCE so all answers are final! If you find you have made a major<br />
mistake please contact Chris Kessler, Overall Technology Chairperson at technology@thon.org.<br />
3. Next, the dancer couple must print out this <strong>Dancer</strong> <strong>Registration</strong> packet and complete all information (and<br />
printed EMS forms and dancer registration forms). Only one packet is needed per couple.<br />
· NOTE: Please be sure to read and follow the directions carefully, in order to ensure a quick and<br />
efficient registration!<br />
4. <strong>Dancer</strong>s must bring the completed registration packet and their student ID to 129 HUB during their<br />
designated registration date and time.<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
MEDICATION REGISTRATION INSTRUCTIONS<br />
Please note:<br />
Any dancer candidate with any sort of significant medical condition (asthma, diabetes, heart condition, seizure or<br />
other neurological disorder) MUST fill out the “<strong>Dancer</strong> Medical History” form attached to this packet. Once<br />
these forms are returned to <strong>Dancer</strong> <strong>Registration</strong> Captains, it will be determined by the Overall Morale<br />
Chairperson and Overall Rules and Regulations Chairperson, alongside EMS personnel, if any dancer is not allowed<br />
or will be required to obtain a doctor’s consent to dance in <strong>THON</strong> <strong>2013</strong>. The instructions of the health care<br />
provider must be followed to lessen the likelihood that participation will adversely affect any dancer’s health or<br />
well being.<br />
What to register:<br />
• Any medication that you MUST take during <strong>THON</strong> must be registered with the School of Nursing.<br />
• You are not permitted to take any medications that have not been registered and given to<br />
you by the School of Nursing Staff during <strong>THON</strong> Weekend.<br />
o This includes any prescription drugs that you are currently taking.<br />
• Please DO NOT include any Tylenol, Advil, or TUMS as they will be provided upon request.<br />
• Vitamins, herbals, and any over-the-counter medications are NOT to be included.<br />
• The School of Nursing will not accept any medication on the DEA Controlled Substance schedule which<br />
includes narcotics. This list includes but not limited to:<br />
o Daytrana<br />
o Desoxyn<br />
o Dexedrine<br />
o Dextrostat<br />
o Metadate CD<br />
o Methylin<br />
o Any narcotic pain medication (ex. Tylenol 3 with Codeine, Percocet, Vicodin)<br />
• Medications that are used for ADD/ADHD must also be registered, and can only be taken if<br />
these medications are consistent with Past Medical History. NOTE: These medications will<br />
require a Doctor’s note to be presented at In-Person <strong>Registration</strong>. This list includes but<br />
is not limited to:<br />
o Adderall or Adderall XR Concerta (Methylphenidate)<br />
o Ritalin, Ritalin SR, or Ritalin LA<br />
o Metadate<br />
o Methylin<br />
o Daytrana<br />
o Dexedrine<br />
o Focalin or Focalin XR<br />
o Vyvanse<br />
o Strattera<br />
• All forms of prescription birth control MUST be registered.<br />
• It is important that we have knowledge of any medications being taken, so that in the event<br />
any medical assistance must be given, conflicting types of medication are not used.<br />
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DANCER REGISTRATION PACKET<br />
How to Register Medication(s):<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
• Name, dancer number and letter (<strong>Dancer</strong> A or B) must be on all labels.<br />
• The name of the medication must be on the label.<br />
• If medication needs to be refrigerated, they should be labeled as such.<br />
• The date and time that the medicine is to be taken must be on the label.<br />
o Note: All labels and bags for medication(s) will be handed out at Medication Collection Days<br />
• “As needed” medications should be labeled as such.<br />
• Inhalers and eye drops should be placed in a bag with the dates and times of the doses written on the<br />
label.<br />
• Medications will be collected at Pre-<strong>THON</strong> Weekend <strong>Registration</strong> and <strong>Dancer</strong> Meeting #2. See<br />
instructions below.<br />
• You are not allowed to wear a watch, so it is important that the labels are filled out correctly so that you<br />
can receive your medication on time.<br />
• Please indicate a time of your choice for morning or evening medications, and for those medications to be<br />
given after meals.<br />
• After the last dosage is taken at <strong>THON</strong> the dancer will receive his or her medication to take to their bag<br />
in dancer storage and put their medications away. A letter will be sent to inform those taking the dancer<br />
home to double check the bag for all medications<br />
Pre-<strong>THON</strong> Weekend Medication <strong>Registration</strong>:<br />
• Will be held in 325 HUB from 10AM-5PM on Monday, February 11<br />
• This will be the only registration period before <strong>THON</strong> Weekend and <strong>Dancer</strong> Meeting #2<br />
• Driver License and prescription bottle with medication should be brought to Medication Collection Days.<br />
DO NOT PLACE INDIVIUAL DOSAGES INTO BAGS BEFORE ARRIVING. THE SCHOOL<br />
OF NURSING WILL COMPLETE THIS.<br />
<strong>THON</strong> Weekend Medication <strong>Registration</strong>:<br />
• Medications that have not been registered should be brought to <strong>Dancer</strong> Meeting #2.<br />
• Driver License and prescription bottle with medication should be brought to Medication Collection Days.<br />
DO NOT PLACE INDIVIUAL DOSAGES INTO BAGS BEFORE ARRIVING. THE SCHOOL<br />
OF NURSING WILL COMPLETE THIS.<br />
11
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
<strong>Dancer</strong><br />
<strong>Registration</strong><br />
Forms<br />
12
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
<strong>Dancer</strong> <strong>Registration</strong> Form<br />
<strong>Dancer</strong> A<br />
Name: __________________________________ PSU ID #:________________<br />
(Last) (First) (MI)<br />
Local Phone: ___________________________ Sex: Male Female<br />
Local Address: ___________________________<br />
___________________________<br />
Email: ___________________________<br />
Partners Name: ___________________________<br />
List a local person that we can contact in case of an emergency<br />
(Someone in the State College area with access to a car):<br />
Name: _________________________ Phone: __________________<br />
Address: _________________________<br />
_________________________<br />
Relation: _________________________<br />
Email: _________________________<br />
Parent Information for emergency contact<br />
Name: __________________________ Phone: _________________<br />
Address: __________________________<br />
__________________________<br />
Email: __________________________<br />
COUPLE # ___________<br />
In consideration for the opportunity to participate in this event, which is co-sponsored by the Interfraternity and<br />
Panhellenic Councils and takes place on the premises of The Pennsylvania State University, I hereby release all<br />
parties and their employees and representatives from any and all liability for injuries or damages that I may sustain<br />
as a result of my participation in the Penn State IFC/Panhellenic Dance Marathon <strong>2013</strong>. I also realize that any<br />
medical expenses incurred, as a result of my participation in this event, will be my sole responsibility. By my<br />
signature below, I hereby acknowledge that I am at least 18 years of age.<br />
<strong>Dancer</strong> A: ___________________________________ (Signature)<br />
13
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
14
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
<strong>Dancer</strong> <strong>Registration</strong> Form<br />
<strong>Dancer</strong> B<br />
Name: __________________________________ PSU ID #:________________<br />
(Last) (First) (MI)<br />
Local Phone: ___________________________ Sex: Male Female<br />
Local Address: ___________________________<br />
___________________________<br />
Email: ___________________________<br />
Partners Name: ___________________________<br />
List a local person that we can contact in case of an emergency<br />
(Someone in the State College area with access to a car):<br />
Name: _________________________ Phone: __________________<br />
Address: _________________________<br />
_________________________<br />
Relation: _________________________<br />
Email: _________________________<br />
Parent Information for emergency contact<br />
Name: __________________________ Phone: _________________<br />
Address: __________________________<br />
__________________________<br />
Email: __________________________<br />
COUPLE # ___________<br />
In consideration for the opportunity to participate in this event, which is co-sponsored by the Interfraternity and<br />
Panhellenic Councils and takes place on the premises of The Pennsylvania State University, I hereby release all<br />
parties and their employees and representatives from any and all liability for injuries or damages that I may sustain<br />
as a result of my participation in the Penn State IFC/Panhellenic Dance Marathon <strong>2013</strong>. I also realize that any<br />
medical expenses incurred, as a result of my participation in this event, will be my sole responsibility. By my<br />
signature below, I hereby acknowledge that I am at least 18 years of age.<br />
<strong>Dancer</strong> B: ___________________________________ (Signature)<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
<strong>Dancer</strong><br />
Medical<br />
History<br />
Forms<br />
16
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
<strong>Dancer</strong> Medical History Form<br />
<strong>Dancer</strong> A<br />
COUPLE # ___________<br />
First Name: ______________________________ Last Name: ______________________________<br />
Gender (Circle): Male Female<br />
Date of Birth: ________ / ________ / ________ Age at <strong>THON</strong>: _________<br />
PSU ID Number: _____________________________________________________________________<br />
Address – Local: ______________________________________________________________________<br />
Phone – Cell: __________-__________-______________<br />
Address – Home: _____________________________________________________________________<br />
Phone – Home: __________-__________-______________<br />
Medical Information (Please Check All that Apply)<br />
_____ Asthma<br />
_____ Diabetes<br />
_____ Emphysema<br />
_____ Heart Problems<br />
_____ Epilepsy<br />
_____ Wear Contacts/Glasses<br />
_____ Allergies<br />
_____ Other Medical Issues/Allergy Information. (If so please list below)<br />
Pain Medication Preference (Circle): Tylenol Ibuprofen<br />
If you checked YES to any of the above please explain:<br />
______________________________________________________________________________<br />
______________________________________________________________________________<br />
______________________________________________________________________________<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
Medication for <strong>THON</strong> Weekend<br />
Name of Medication: ______________________________________________________________<br />
Medicine Dose: __________________________________________________________________<br />
How many times will you take this medication on Friday? Saturday? Sunday?<br />
Friday: __________ Saturday: __________ Sunday: __________<br />
Special Needs: ___________________________________________________________________<br />
Name of Medication: ______________________________________________________________<br />
Medicine Dose: __________________________________________________________________<br />
How many times will you take this medication on Friday? Saturday? Sunday?<br />
Friday: __________ Saturday: __________ Sunday: __________<br />
Special Needs: ___________________________________________________________________<br />
Name of Medication: ______________________________________________________________<br />
Medicine Dose: __________________________________________________________________<br />
How many times will you take this medication on Friday? Saturday? Sunday?<br />
Friday: __________ Saturday: __________ Sunday: __________<br />
Special Needs: ___________________________________________________________________<br />
Name of Medication: _____________________________________________________________<br />
Medicine Dose: __________________________________________________________________<br />
How many times will you take this medication on Friday? Saturday? Sunday?<br />
Friday: __________ Saturday: __________ Sunday: __________<br />
Special Needs: __________________________________________________________________<br />
18
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
<strong>Dancer</strong> Medical History Form<br />
<strong>Dancer</strong> B<br />
COUPLE # ___________<br />
First Name: ______________________________ Last Name: ______________________________<br />
Gender (Circle): Male Female<br />
Date of Birth: ________ / ________ / ________ Age at <strong>THON</strong>: _________<br />
PSU ID Number: _____________________________________________________________________<br />
Address – Local: ______________________________________________________________________<br />
Phone – Cell: __________-__________-______________<br />
Address – Home: _____________________________________________________________________<br />
Phone – Home: __________-__________-______________<br />
Medical Information (Please Check All that Apply)<br />
_____ Asthma<br />
_____ Diabetes<br />
_____ Emphysema<br />
_____ Heart Problems<br />
_____ Epilepsy<br />
_____ Wear Contacts/Glasses<br />
_____ Allergies<br />
_____ Other Medical Issues/Allergy Information. (If so please list below)<br />
Pain Medication Preference (Circle): Tylenol Ibuprofen<br />
If you checked YES to any of the above please explain:<br />
______________________________________________________________________________<br />
______________________________________________________________________________<br />
______________________________________________________________________________<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
Medication for <strong>THON</strong> Weekend<br />
Name of Medication: ______________________________________________________________<br />
Medicine Dose: __________________________________________________________________<br />
How many times will you take this medication on Friday? Saturday? Sunday?<br />
Friday: __________ Saturday: __________ Sunday: __________<br />
Special Needs: ___________________________________________________________________<br />
Name of Medication: ______________________________________________________________<br />
Medicine Dose: __________________________________________________________________<br />
How many times will you take this medication on Friday? Saturday? Sunday?<br />
Friday: __________ Saturday: __________ Sunday: __________<br />
Special Needs: ___________________________________________________________________<br />
Name of Medication: ______________________________________________________________<br />
Medicine Dose: __________________________________________________________________<br />
How many times will you take this medication on Friday? Saturday? Sunday?<br />
Friday: __________ Saturday: __________ Sunday: __________<br />
Special Needs: ___________________________________________________________________<br />
Name of Medication: _____________________________________________________________<br />
Medicine Dose: __________________________________________________________________<br />
How many times will you take this medication on Friday? Saturday? Sunday?<br />
Friday: __________ Saturday: __________ Sunday: __________<br />
Special Needs: __________________________________________________________________<br />
20
DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
PASS LIST INFORMATION<br />
Please read this memo very carefully. Several important guidelines concerning Pass Lists and pass<br />
distribution are listed below. It is crucial that you understand how floor passes will work during<br />
<strong>THON</strong> <strong>2013</strong> if you wish to utilize yours to the fullest.<br />
1. For complete dates and information regarding floor passes, please check the PASS System section of the<br />
<strong>THON</strong> website (http://thon.org/Students/<strong>Dancer</strong>Resources/PASSSystem). All deadlines and any changes can be<br />
found here.<br />
2. All Pass Lists must be submitted through THINK (think.psu.edu). In order to avoid problems during<br />
<strong>THON</strong> Weekend, it is pertinent to follow submission instructions very carefully. Instructions can be found on your<br />
start page in THINK. Pass Lists that are submitted using an improper format will NOT be accepted.<br />
· Please include an email address for all on your Pass Lists with email access.<br />
· Please include a mobile telephone number for all available members of your Pass List.<br />
· Any Passholder under the age of 16 does not need to be added to a Pass List and will not need<br />
a photo ID <strong>THON</strong> Weekend. These minors will, however, need to be escorted by another<br />
member on the Pass List with a valid photo ID.<br />
3. Pass submission begins on January 7, <strong>2013</strong>.<br />
4. <strong>Dancer</strong>s are expected to work in conjunction with their <strong>THON</strong> Chair to compile this list<br />
accurately and submit it on time. <strong>Dancer</strong>s are responsible for ensuring that their Pass Lists are complete and<br />
submitted to the Rules & Regulations Pass Team by 11:59 pm on February 3, <strong>2013</strong> through THINK. No<br />
additions, corrections, or deletions will be allowed after the deadline has passed.<br />
· NO LATE LISTS WILL BE ACCEPTED!<br />
· <strong>Dancer</strong>s must make sure that their Pass Lists are submitted electronically on THINK. No hard copies will be<br />
taken.<br />
5. A <strong>Dancer</strong>’s Pass List should include anyone who might wish to visit them on the floor. This must be seriously<br />
considered because there is a cap on total number of people allowed per pass.<br />
· Organizations and Independent <strong>Dancer</strong> Couples are allowed 15 people per general pass.<br />
· <strong>Dancer</strong>s should ensure that family and friends do not plan any surprise visits. Those not on a Pass List will not<br />
be granted access to the floor. No exceptions.<br />
6. Issues with friends, parents and/or relatives who do not understand the rules concerning use of the PASS<br />
System will not be excusable. It is the dancer’s responsibility, along with the <strong>THON</strong> Chair, to inform his/her family<br />
members and/or friends of the specific rules concerning the PASS System.<br />
· Frequently Asked Questions will be sent via email to the visitors of <strong>THON</strong> if an email address is provided.<br />
· In the event that a passholder does not have an email address, it is the dancer’s responsibility to inform them<br />
of all information that is contained in this packet and the email that will be sent to all passholders.<br />
· We strongly advise dancers to tell their Pass List members to read through this document to assure they are<br />
prepared for <strong>THON</strong> Weekend.<br />
· Valid photo ID is required to be allowed on the floor <strong>THON</strong> weekend.<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
7. Note that the <strong>THON</strong> Rules & Regulations Committee reserves the right to refuse access to the floor. The<br />
<strong>THON</strong> Rules & Regulations Committee also reserves the right to suspend all of an organization’s or independent<br />
dancer couple’s passes if a member on their Pass List violates a rule of <strong>THON</strong> weekend. Please note: if you are<br />
paired with an organization, the actions of either member of the pair will affect both organizations.<br />
The time period of the suspension will vary depending on the severity of the violation. The following are examples<br />
of behavior to cause pass revocation. If any organization member is seen:<br />
· Visibly intoxicated or bringing alcohol into the Bryce Jordan Center<br />
· Excessively throwing objects from the stands to the floor and vice versa<br />
· Stealing, trading, duplicating or passing passes<br />
· Attempting to gain access to the floor with a photo ID other than one’s own<br />
· Attempting to stay on the floor after your pass has expired<br />
8. In order to attain access to the floor, any spectator must be on a Pass List and have pass available for their<br />
organization at that time.<br />
· Spectators can check their pass availability for their organization at the Pass Info Booth located at Gate A.<br />
**Note A Pass listed as available at the Pass Info Booth may not be available by the time a<br />
spectator reaches Floor Access in the event that another member of that organization is already<br />
in line for that pass. It is encouraged that spectators communicate with your organization to<br />
avoid these issues.<br />
· When you reach the Floor Access tables at Portal 14, be sure to have a valid photo ID ready in order to<br />
receive your pass.<br />
· In the event that a spectator reaches Floor Access and does not have a pass available, they will be asked to<br />
exit the Pass Line. In order to obtain a pass, they will need to return to the back of the line.<br />
· Make sure you keep your pass visible and around your neck at all times.<br />
9. Passes are not permitted on the Concourse Level.<br />
· When exiting the Event Level with your pass, please return to the Pass Tables to check off and reclaim your<br />
ID before returning to the Concourse Level<br />
NOTE: This list is not comprehensive. Final judgments lie with the Overall Rules & Regulations<br />
Chairperson and Rules & Regulations Captains. These guidelines should be brought to the attention<br />
of an organization as their actions have the ability to penalize a dancer.<br />
If there are any questions, comments, or concerns, please email pass@thon.org.<br />
For The Kids,<br />
Rules & Regulations Pass Team Captains <strong>THON</strong> <strong>2013</strong><br />
Janine Patton<br />
jmp1309@gmail.com<br />
Kayla Edmonds<br />
kayla.n.edmonds@gmail.com<br />
Taryn Noll<br />
tnollx3@gmail.com<br />
Sarah Townsend<br />
sgt5025@gmail.com<br />
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DANCER REGISTRATION PACKET<br />
Doug DiFalco<br />
doug23difalco@gmail.com<br />
Zach Davis<br />
zpdavis93@gmail.com<br />
Jimmy Christie<br />
fastballchristie@gmail.com<br />
Mike Wellner<br />
Overall Rules & Regulations Chairperson<br />
rules.regulations@thon.org<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
IMPORTANT SECURITY INFORMATION<br />
1. No alcohol or drugs in the Bryce Jordan Center.<br />
· This is a policy of both <strong>THON</strong> and the Bryce Jordan Center. Any spectator under the influence of a substance<br />
will be asked to leave the premise immediately.<br />
2. Spectators are extremely important to all of our dancers. <strong>Dancer</strong>s stand for 46 hours, and benefit from<br />
seeing spectators supporting them by standing. If a spectator is physically not able to stand, they may obtain a<br />
wristband from a Rules and Regulation Captain.<br />
· Additionally, no sitting is permitted anywhere on the floor of the Concourse level. This is so that congestion is<br />
avoided for the safety of all guests. This includes the floors of the bathrooms.<br />
3. No standing on the seats, in the aisles, and in the portals of the Bryce Jordan Center.<br />
· This is for the spectators’ safety and the other spectators around you. Standing in the aisles and in the portals is<br />
a safety hazard.<br />
4. No throwing of objects in the Bryce Jordan Center, unless it is on the event floor between dancers and pass<br />
holders.<br />
· This precaution is for the safety of everyone at <strong>THON</strong> and avoids having technological equipment be damaged.<br />
Please stay away from all tech equipment when throwing objects on the floor.<br />
· Do not throw objects from the stands to the floor or from the floor to the stands.<br />
· No large water guns and all use of water guns should be at a safe distance from electronic equipment<br />
5. No dancers on the Concourse Level of the Bryce Jordan Center, unless using an overflow bathroom. (must<br />
be escorted by a captain).<br />
· <strong>Dancer</strong>s should not leave the floor of the Bryce Jordan Center. If a dancer is seen wandering around the<br />
Concourse Level, please find a Captain immediately.<br />
8. Elevator access is for handicapped pass holders or committee members only.<br />
· Pass holders, Committee Members, and <strong>Dancer</strong>s must be escorted by a Captain to use the elevators.<br />
NOTE: If anyone is found violating the aforementioned rules, please be aware you will be held<br />
accountable for your actions. Such actions can include a verbal warning, suspension of a dancer’s or<br />
organization’s passes, or expulsion from <strong>THON</strong> <strong>2013</strong>.<br />
If there is a safety concern or issue, please contact one of the following Captains. We’re here to help and would be<br />
happy to answer any questions you have<br />
For The Kids,<br />
Rules & Regulations Security Team Captains <strong>THON</strong> <strong>2013</strong><br />
Kevin O’Connor<br />
oconnor.kevinpatrick@gmail.com<br />
Shane Barton<br />
sm1991b@gmail.com<br />
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DANCER REGISTRATION PACKET<br />
Jeff Krishak<br />
jkrishak@gmail.com<br />
Meghan O’Neil<br />
meghan.a.oneil@gmail.com<br />
Alex Ortega<br />
alex.ortega@gmail.com<br />
Kristen Petro<br />
kristenpetro5214@gmail.com<br />
Mike Wellner<br />
Rules & Regulations Overall Chairperson<br />
rules.regulations@thon.org<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
DANCER EXIT STRATEGY<br />
Prepare to Exit the BJC Upon the Conclusion of <strong>THON</strong> Weekend!<br />
The <strong>Dancer</strong> Exit Strategy is in place to ensure the safety of every single <strong>Dancer</strong> leaving the Bryce Jordan Center<br />
upon the conclusion of <strong>THON</strong> Weekend. It will successfully pair each <strong>Dancer</strong> with their corresponding, registered<br />
“Ride Home”, as specified by each <strong>Dancer</strong> on their <strong>Dancer</strong> Questionnaire filled out during Online Pre-<strong>Registration</strong><br />
on think.psu.edu. Each Pair will be required to sign the dancer out, thus giving full responsibility to the <strong>Dancer</strong>’s<br />
Ride Home. This 10-step process is designed to educate and prepare <strong>Dancer</strong>s so that they can safely and efficiently<br />
exit the Bryce Jordan Center.<br />
The Process<br />
1. At the end of the total reveal, <strong>Dancer</strong>s will go to their respective <strong>Dancer</strong> Storage areas to gather their<br />
belongings. If needed, Morale Committee members will be available to help <strong>Dancer</strong>s transport their bags.<br />
2. <strong>Dancer</strong>s and, if applicable, their escorts will then move across the Event Floor towards the back corner of the<br />
floor (underneath Sections 112-113) where the <strong>Dancer</strong> Stairs are located.<br />
3. <strong>Dancer</strong>s will use these stairs to exit the Bryce Jordan Center.<br />
Note: These are the same stairs that <strong>Dancer</strong>s will use to enter the Bryce Jordan Center on Friday, at the beginning<br />
of <strong>THON</strong> Weekend.<br />
4. Once <strong>Dancer</strong>s arrive to the bottom of the stairs, they will be sent up the stairs in small waves of 20-25. This is<br />
to decrease the amount of congestion at the top of the stairs and to limit the amount of time spent waiting outside<br />
and on the stairs themselves.<br />
· If needed, Morale Committee Members will be available to escort the <strong>Dancer</strong>s to the top of the stairs.<br />
5. Once reaching the top of the stairs, <strong>Dancer</strong>s will then funnel through the line to the Sign Out Tables. A ranges<br />
of dancer numbers will organize each Sign Out Table. Each <strong>Dancer</strong> will proceed to their respective table in which<br />
their dancer number falls.<br />
6. At the Sign Out Tables, <strong>Dancer</strong>s will give their name and dancer number, and then will match up with another<br />
Morale Committee Member escort to meet their Ride Home.<br />
7. As a pair, they will walk down the rope-lined sidewalk and up the ramp towards their families waiting above.<br />
8. As the <strong>Dancer</strong>/Morale Committee Member pair walk, the <strong>Dancer</strong>’s Ride Home will be permitted to cross the<br />
line to meet their <strong>Dancer</strong>.<br />
9. Once the <strong>Dancer</strong> has met their Ride Home, they will complete the sign out form, thus completing the sign out<br />
process.<br />
10. Once this form is complete, <strong>Dancer</strong>s are released to their Ride Home to take them home!<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
How Can You Prepare?<br />
-Utilize your Moraler during the weekend! They will help with the removal of your personal items periodically<br />
throughout the weekend to eliminate extra weight to carry when leaving the Bryce Jordan Center.<br />
-Communicate with your Ride Home! Your designated Ride Home will be contacted prior to <strong>THON</strong> Weekend<br />
informing of them of the plan, but it is important that you communicate with them your dancer number and<br />
location as you exit the Bryce Jordan Center.<br />
-Know what to expect! By knowing what to expect, you will be able to efficiently exit the Bryce Jordan Center as<br />
quickly as possible.<br />
-Please Be Patient! There will be many, many people trying to exit the Event Floor and the Bryce Jordan Center<br />
once <strong>THON</strong> Weekend is over; and there will be many volunteers will be working very hard to ensure that<br />
everyone safely exits as quickly as possible.<br />
If you have any questions regarding the <strong>Dancer</strong> Exit Strategy, please contact the Overall Rules & Regulations<br />
Chairperson, Mike Wellner, or the Overall Morale Chairperson, Melanie Sessa.<br />
Thank you in advance for your cooperation and patience. With your help, we will be able to help <strong>Dancer</strong>s safely<br />
and efficiently exit the Bryce Jordan Center upon the completion of <strong>THON</strong> Weekend <strong>2013</strong>.<br />
For the Kids,<br />
Mike Wellner<br />
Overall Rules & Regulations Chairperson<br />
rules.regulation@thon.org<br />
Melanie Sessa<br />
Overall Morale Chairperson<br />
morale@thon.org<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
MAIL CALL INFORMATION<br />
You’ve Got Mail!!!<br />
Congratulations on having the opportunity to dance in <strong>THON</strong> <strong>2013</strong>!! You will be rewarded with one of<br />
the most memorable and life-changing experience of your life! Everyone in the <strong>THON</strong> community is extremely<br />
proud of your hard work to receive this honor. Congratulations! As Morale Captains, it is our duty to ensure that<br />
you stay happy and motivated throughout <strong>THON</strong> weekend. One event that provides inspiration and motivation at<br />
<strong>THON</strong> is Mail Call! During Mail Call all of you as dancers will be receiving letters and packages from your family,<br />
friends and other supporters. This year, Mail Call will be split into two separate times, one for packages and one<br />
for paper mail. These items of love will be extremely beneficial to your <strong>THON</strong> Weekend journey. They will<br />
remind you why you are dancing and show you that all of your efforts are truly For The Kids.<br />
To guarantee that you will receive mail we need to notify your loved ones about Mail Call and <strong>THON</strong>. To<br />
do this we need your help! First, while registering online please enter the email addresses of the people closest to<br />
you in the appropriate fields. The more email addresses you provide, the more mail you will potentially receive.<br />
We promise that the information will get to your family and friends so you receive mail when needed most. For<br />
your convenience your supporters can also drop off mail to 324 HUB from January 14th through February 7th<br />
until 7pm. For family and friends who do not live in the State College area, letters and packages can be mailed to<br />
the following address:<br />
Mail Call Address:<br />
Attn: Mail Call<br />
<strong>Dancer</strong>’s Number (i.e., 21A)<br />
<strong>Dancer</strong>’s Name (i.e., Anne Chovi)<br />
210 Hetzel Union Building<br />
University Park, PA 16802<br />
To ensure that mail gets delivered to you, the FINAL date for all letters and packages to be postmarked is<br />
February 4th. Any mail delivered after this date will be distributed after <strong>THON</strong>. If you have any questions, please<br />
email mail.call@thon.org.<br />
Good luck and be excited as we INSPIRE TOMORROW’S MIRACLES!!<br />
For the Kids, Always and Forever!<br />
Your Morale Mail Call Captains,<br />
Dredeir Roberts & Kevin Hulbert<br />
mail.call@thon.org<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
Morale is here for YOU!<br />
The mission of the Morale Committee is to provide physical and emotional support for the dancers<br />
<strong>THON</strong> Weekend. The Morale Committee ensures the safety and wellbeing of the dancers and also extends its<br />
assistance to the <strong>THON</strong> Community throughout the entire year.<br />
Each dancer is paired with a Morale Committee Member who will serve as an extended support system<br />
for <strong>THON</strong> Weekend. Each dancer’s Moraler will be with them throughout the weekend in order to keep their<br />
spirits high and to look after their health. Moralers will also help with the removal of dancer’s personal items<br />
periodically throughout <strong>THON</strong> Weekend. Each dancer will be assigned a Moraler a few weeks prior to <strong>THON</strong><br />
Weekend, in which they can start getting to know their new friend!<br />
The Moraler will be encouraged to contact the dancer’s family and friends for additional ways to motivate<br />
them <strong>THON</strong> Weekend! It is very important for each dancer to complete their dancer survey so their Moraler can<br />
best support them during the weekend. Morale Committee Members use these surveys to get to know what<br />
helps each dancer.<br />
Remember, the sole purpose of a Moraler is to assist the dancers in any way possible in order to get<br />
them through the 46 hours. A dancer and their Moraler will establish a strong bond leading up to <strong>THON</strong>, and<br />
they will continue to build that bond throughout the weekend. The dancer’s Moraler will be their support system,<br />
so they should not be afraid to turn to them for anything they need!<br />
If you have any questions about your Moraler or Morale in general please feel free to contact the <strong>Dancer</strong><br />
Relations Captain, Justin Petrozzini, or the Overall Morale Chairperson, Melanie Sessa.<br />
For the Kids,<br />
Justin Petrozzini<br />
Morale <strong>Dancer</strong> Relations Captain<br />
jspetro17@gmail.com<br />
Melanie Sessa<br />
Overall Morale Chairperson<br />
morale@thon.org<br />
MORALE INFORMATION<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
<strong>THON</strong> WEEKEND PREPARATION<br />
<strong>THON</strong> is Tomorrow…Start Preparing Now!<br />
<strong>THON</strong> dancers are the 708 participants selected to stay on their feet for the duration of the 46-hour nositting,<br />
no-sleeping dance marathon. Being a <strong>THON</strong> dancer requires not only physical endurance, but also mental<br />
preparation. Physical endurance is a necessity for dancing in <strong>THON</strong> due to the amount of strain it puts on the<br />
dancer’s body; while mental preparation and acknowledgement of the challenge of being a dancer is important to<br />
understanding the full capacity of what the weekend will entail. While dancing may seem like a challenge, this<br />
section is designed to provide dancers with nutritional and physical information to help them be best prepared for<br />
one of their most memorable weekends at Penn State!<br />
Nutrition Information: Standing Strong All Weekend Long<br />
Dancing in <strong>THON</strong> Weekend is an extended marathon, and your body goes through many stresses during the<br />
weekend. Proper nutrition is crucial in keeping your body energized - eating a balanced diet is the best way to help<br />
you prepare for your journey <strong>THON</strong> Weekend!<br />
Food Groups Overview<br />
These five food groups are the building blocks for building a healthy diet. The amount of food from each food<br />
group you need to eat depends on your age, sex, and level of physical activity – every person is different. The<br />
following are ranges for a man and woman aged 19-30 years of age.<br />
� 6-8 ounces of Grains<br />
At least half your grains should be whole grains. Whole grains contain more nutrients than the refined grains like<br />
you find in white bread.<br />
-Examples of whole grains include:<br />
• whole-wheat flour<br />
• oatmeal<br />
• brown rice<br />
� 2 cups of Fruit<br />
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and<br />
may be whole, cut-up, or pureed.<br />
-Examples of 1 cup of fruit:<br />
• 1 regular sized piece of whole fruit, 1 apple<br />
• 8 large strawberries<br />
• ½ cup of dried fruit<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
� 2.5-3 cups of Vegetables<br />
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or<br />
cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.<br />
-Examples of 1 cup of vegetables:<br />
• About 12 baby carrots<br />
• 1 large sweet potato<br />
� 5-7 ounces of Protein<br />
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are<br />
considered part of the Protein Foods Group. Beans and peas are also considered part of the Vegetable Group.<br />
-Examples of protein equivalents<br />
• 1 small steak, (eye of round, filet) = 3-4 ounces<br />
• 3 egg whites = 2 ounces<br />
� 3 cups of Dairy<br />
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group<br />
choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the<br />
group.<br />
-Examples of 1 cup of dairy:<br />
• 1 glass of milk<br />
• 1 regular container of yogurt<br />
Please Note: Many more helpful nutrition information, tips, and menus can be found at<br />
www.choosemyplate.gov!<br />
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DANCER REGISTRATION PACKET<br />
Sample Menu Based Off a 2,000 Calorie Diet<br />
Use this menu as a guideline to create your own healthy meals!<br />
DAY 1<br />
BREAKFAST<br />
Pancakes<br />
3 buckwheat pancakes<br />
2 tsp soft margarine<br />
3 tbsp maple syrup<br />
1 cup cut up fruit<br />
1/2 cup fat-free milk<br />
LUNCH<br />
Taco salad<br />
2 ounces tortilla chips<br />
2 ounces ground turkey, sauteed in<br />
2 tsp sunflower oil<br />
1/2 cup black beans<br />
1/2 cup iceberg lettuce<br />
2 slices tomato<br />
1 ounce low-fat cheddar cheese<br />
2 tbsp salsa<br />
1/2 cup avocado<br />
1 tsp lime juice<br />
1 unsweetened beverage<br />
DINNER<br />
Roasted chicken breast<br />
3 ounces boneless skinless chicken breast<br />
1 large baked sweet potato<br />
1/2 cup peas and onions<br />
1 tsp soft magarine<br />
1 ounce whole wheat dinner roll<br />
1 tsp soft margarine<br />
1 cup leafy greens salad<br />
3 tsp oil and vinegar dressing<br />
SNACKS<br />
1/2 ounce dry-roasted almonds<br />
1/4 cup pineapple<br />
2 tbsp raisins<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
DAY 2<br />
BREAKFAST<br />
Cold cereal<br />
1 cup shredded wheat cereal<br />
1 tbsp raisins<br />
1 cup fat-free milk<br />
1 small banana<br />
1 slice whole wheat toast<br />
1 tsp soft margarine<br />
1 tsp jelly<br />
LUNCH<br />
Smoked turkey sandwich<br />
2 ounces whole wheat bread<br />
1/4 cup romaine lettuce<br />
2 slices tomato<br />
3 ounces sliced smoked turkey breast<br />
1 tbsp mayo-type salad dressing<br />
1 tsp yellow mustard<br />
1/2 cup apple slices<br />
1 cup tomato juice<br />
DINNER<br />
Vegetable stir-fry<br />
4 ounces protein (ie. beef, chicken, shrimp,<br />
tofu)<br />
1/4 cup green and red bell peppers<br />
1/2 cup carrots<br />
2 tbsp vegetable oil<br />
1 cup brown rice<br />
1 cup iced tea<br />
SNACKS<br />
1 ounce sunflower seeds<br />
1 large banana<br />
1 cup low-fat fruited yogurt<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
Physical Activity Information: Get Fit! So your body can’t quit!<br />
It is hard to fathom what a dancer’s body goes through over a 46 hour period of no sleeping and no<br />
sitting. It is recommended to begin training at least 8 weeks in advance, and for those with limited exercise<br />
experience, this training plan will help dancers establish the base they need to be best prepared for <strong>THON</strong><br />
weekend. To ensure your success with this program, it is recommended that you:<br />
• Purchase a pair of good running sneakers as to not injure yourself<br />
• Never exceed your maximal heart rate (220 beats/minute – your age) while exercising<br />
• Take a break if you experience extreme pain or uncomfort<br />
• Stay hydrated with water and other non-alcoholic and caffeinated beverages during this 8 weeks<br />
• Get 8 hours of sleep each night and eat well<br />
WEEK 1<br />
12/23 -<br />
12/29<br />
WEEK 2<br />
12/30 - 1/5<br />
WEEK 3<br />
1/6 - 1/12<br />
WEEK 4<br />
1/13 - 1/19<br />
WEEK 5<br />
1/20 - 1/26<br />
WEEK 6<br />
1/27 - 2/2<br />
WEEK 7<br />
2/3 - 2/9<br />
WEEK 8<br />
2/10 - 2/17<br />
Sunday Monday Tuesday Wednesday Thursday Friday Saturday<br />
20-30<br />
minutes<br />
light walk<br />
20-30<br />
minutes<br />
walk<br />
15 minute<br />
walk + 20<br />
minute easy<br />
jog<br />
20 minutes of<br />
Yoga or light<br />
stretching<br />
30 minute<br />
walk<br />
Rest Day 10 minute<br />
walk + 25<br />
minute easy<br />
jog<br />
30 minute<br />
jog + 10<br />
minute hard<br />
run<br />
35-45<br />
minutes of<br />
cardio*<br />
50 minute<br />
jog<br />
20-30<br />
minutes light<br />
walk<br />
Rest Day 20-30<br />
minutes light<br />
cardio*<br />
Rest Day, or<br />
20 minutes of<br />
yoga, or light<br />
stretching<br />
Rest Day 30-40 minute<br />
walk<br />
25-35<br />
minutes of<br />
light cardio*<br />
Rest Day 30-40<br />
minutes of<br />
cardio*<br />
25 minute jog<br />
+ 20 minute<br />
hard run<br />
Rest Day 30 minutes of<br />
light cardio*<br />
+ stretching<br />
35 minutes of<br />
light cardio*<br />
Rest Day 40-50<br />
minutes of<br />
cardio*<br />
20-30<br />
minutes of<br />
light cardio*<br />
+ stretching<br />
Rest Day, or<br />
20 minutes of<br />
yoga, or light<br />
stretching<br />
10 minute<br />
walk + 30<br />
minute jog<br />
20 minute jog<br />
+ 20 minute<br />
hard run<br />
20-30 minutes<br />
light walk<br />
20 minute<br />
walk + 15<br />
minute easy<br />
jog<br />
15 minute<br />
walk + 25<br />
minute easy<br />
jog<br />
Rest Day, or<br />
30 minutes of<br />
yoga or<br />
stretching<br />
45 minute jog Rest Day, or<br />
30 minutes of<br />
yoga or<br />
stretching<br />
1 Hour Jog 30-40 minutes<br />
light cardio*<br />
20 minutes of<br />
light cardio* +<br />
LOTS of<br />
stretching<br />
20 minutes of<br />
yoga or light<br />
stretching<br />
Rest Day<br />
Rest Day 30 minute<br />
walk<br />
20-30 minutes<br />
light cardio*<br />
40 minute jog 30 minutes of<br />
light cardio*<br />
Rest! <strong>THON</strong><br />
is<br />
Tomorrow!!<br />
*Choose from the following Cardio Exercises: Elliptical Machine, Stationary Bike, Treadmill<br />
**Please note: This is a recommended training plan, feel free to modify this at your own discretion.<br />
40 minute<br />
walk<br />
35 minute jog 30-40 minutes<br />
of cardio*<br />
20 minute jog<br />
+ 25 minute<br />
hard run<br />
1-1.5 Hour jog<br />
+ stretching<br />
<strong>THON</strong><br />
WEEKEND<br />
IS HERE!!<br />
Rest Day<br />
35-45 minutes<br />
of cardio*<br />
45 minutes of<br />
light cardio* +<br />
stretching<br />
<strong>THON</strong><br />
WEEKEND!<br />
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DANCER REGISTRATION PACKET<br />
<strong>2013</strong> Penn State IFC/Panhellenic Dance Marathon<br />
<strong>2013</strong> DANCER REGISTRATION<br />
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