PRT 250 MANUEL

UNIVERSITY RECREATION AT NCSU

FITNESS DEPARTMENT

Programs and Information The fitness program offers more than 150 group fitness classes each week, including TRX suspension training, indoor group cycling, mind/body, strength and cardiovascular classes throughout the day to meet the needs of the campus community.

In addition to group fitness classes, the fitness program provides quality personal training, seminars, workshops, and instructional classes designed to provide education about a variety of healthy lifestyle options. Personal trainers are nationally certified and can provide new exercise techniques and motivation. Programs that are offered through University Recreation are only available to NC State Students, and paying members that are affiliated with the University such as alumni and staff.

Carmichael Recreation networks and markets through several different approaches. There website is very simple and easy to navigate. This makes it easy for students and members to find information needed to participate in there different programs. They focus on the generation they are trying to reach when it comes to marketing. They utilize all different types of social media such as Instagram, Twitter and Facebook. Email is also utilized to reach students through email reminders of upcoming events and opportunities.

Group Fitness Training

All Group Fitness classes are free for NC State Students and Carmichael Complex members. There are more than 125 classes offered per week during both the Fall and Spring semesters, so there is something there for everyone. With a total of 25 Group Fitness Instructors the schedule offers a variety of class formats each lasting approximately 30 to 55 minutes and limits up to 15 hours per day. All Group Fitness classes include modifications for all fitness levels to ensure that each participant has the ability to set and meet their individual fitness goals.

Online Registration

In an effort to continue to provide innovative and convenient programming, University Recreation has planned to pilot an online pre-registration process.

Group Fitness will utilize IMLeagues.com for online registration of all Yoga and TRX classes. In order to ensure a spot in one of these Group Fitness class formats, you will need to pre-register for the class. Once you pre-register, you are guaranteed a spot.

The Carmichael Gym is scheduled to undergo a facility renovation and expansion project. Beginning as early as the Spring 2014 semester, Group Fitness classes are expected to be held in fewer studios and have fewer offerings each week. In addition, we anticipate a greater demand in most classes. The result of which could potentially lead to lines forming to participate in a Group Fitness class, and a greater chance of participants not getting a spot.

Class Descriptions:

Cardio Cardio Combo (Faculty/Staff) Are you looking for a fun, cardiovascular workout that will keep you guessing? Exercises will range from choreographed floor aerobics, interval training, and resistance training. Great for beginners Kickboxing This class is full of kickboxing cardio! Learn the correct form for a variety of punches and kicks, while getting a great workout! Step and Sculpt Are you looking to maximize your time with cardiovascular and strength training in one class? Step and Sculpt pairs step combinations with strength exercises to provide a total body workout.

Cycle Cycle Express Cycle Express is an indoor cycling workout thatll get you sweating in just 30 minutes! This high intensity cycling class is great for those who are new to cycling or have time-limiting days! Cycle and Core This 55 minute class combines a cardio cycling workout and strength training for your core. Its about 45 minutes of high intensity cycling, followed by 10 minutes of core exercises that target the abdominals and the lower back. Cycling This indoor cycling class consists of amazing cardio challenges, varying speeds and resistance levels, hill climbs, flat roads, and more! Let the instructor guide you through a ride that you can tailor to fit your own personal fitness level and goals. This class is great for beginner to advanced participants because participants set their own resistance levels.

Dance Cardio Dance Cardio Dance is a high energy dance fitness class incorporating cardio moves and lively choreography. Come join the fun! Dance and Sculpt This high energy class gives you a cardio and strength workout in just 55 minutes! This cardio class is dance fitness based while also including exercises for sculpting and strengthening your body. ZUMBA ZUMBA is a Latin-inspired dance workout that uses footwork and rhythms such as Salsa, Merengue, Cumbia and Reggaeton. Come let loose and join the party in this energetic class! ZUMBA Step

ZUMBA Step is a Latin-inspired dance workout using a step platform for different footwork combinations, while still including basic rhythms such as Salsa, Merengue, Cumbia and Reggaeton. Come try this new workout!

Mind/Body Pilates A mat-based fitness-Pilates class emphasizing precise movements to activate, isolate, and stabilize core muscles. This class is great for improving posture, flexibility, balance and strength Power Yoga Looking to speed up your flow? This fast-paced class emphasizes strength and flexibility while promoting mental stability and concentration. Restorative Yoga This class uses applications of a Yoga practice, while adding props and postures that are held for longer periods of time to initiate deeper relaxation of the body and mind. This class is beneficial to balance a more active practice or decompress after a stressful day. Yoga Flow Listen to your body in this yoga class with a flowing sequence of poses designed to increase strength, flexibility, endurance, and balance. This class will be a journey where there is no competition, judgments, or expectations to allow for a deeper experience. Great for beginners! Yogalates Yoga and Pilates come together to form this fusion class! This class utilizes the core coordination of Pilates, with the added flexibility of yoga to give you a well-rounded workout.

Strength AbSolutions It may only be 15-minutes, but itll leave you burning! This class is a highly concentrated core workout focusing on the abdominal and lower back muscles. Boot Camp This workout challenges your body to its limit through fun, plyometric moves and boot camp drills that work your entire body. This class will have you burning calories even after you leave! Every class is different, using a variety of exercises and equipment so you will never be bored. H.I.I.T. This is the ultimate High Intensity Interval Training class. Its a 45 minute cardio and strength based class that will dynamically test your fitness. Grab your water, towel, and energy, and get ready for a sweat-drenching session! Raise the Bar A muscle conditioning class that will sculpt and strengthen your entire body. With the help of a barbell, step, and energizing music, your entire body will feel the burn in no time! Resist-It

Are you looking for a new class to change up your workout? Resist-it uses medicine balls, dumbbells, BOSU balls, resistance bands and other equipment to strengthen your whole body. This class will challenge participants of all levels to increase their mobility, strength, and coordination. Great for beginners! TRX In TRX, your body is the machine! This class includes bodyweight exercises that are challenging for conditioned participants, yet simple enough for beginners to learn and execute. The range of motion and dynamics of the system allow participants to perform unique, multi-planar exercises with varying resistance.

Group Fitness Guidelines Please help us reduce your risk of injury and create an enjoyable exercise experience for all patrons by following these rules:

5-minute rule:

Participants may not enter a class five minutes after the scheduled start time. Entrance is prohibited after five minutes ensuring that all participants arrive early enough to become sufficiently warmed up for the more vigorous parts of the class. Please respect this rule and the instructor when he/she enforces it.

Please inform the instructor if you have any special considerations (e.g., pregnancy, injury, illness, recent surgery) which may influence your ability to take a class.

Proper athletic footwear should be worn in fitness classes.

Cycling classes: It is highly recommended that you bring a water bottle and towel Our Keiser bikes have SPD clips. Participants are welcome to bring cycling shoes

that clip into our pedals, but may NOT remove the pedals and insert their own clips.

Please arrive 10-15 minutes early to class in order to ensure proper adjustments for bike fitting.

Class Cancellations Please note that the group fitness schedule is subject to change due to special events and low participation. Each group fitness class offered must have three or more participants for three consecutive weeks, or the class will be taken off the schedule for the remainder of the semester.

Personal Training

NC State Personal Training is committed to helping students and members reach their fitness goals through individualized support and guidance. There are nationally certified personal trainers who will develop an exercise program tailored just for the individual. All fitness levels are welcome from novice exercisers who seek direction on becoming more active, to experienced athletes looking for sport specific training. With 15 personal trainers, no matter what the individuals goal is, there is a trainer who wants to work with them. NC State Personal Trainers possess the knowledge and skills to help motivate and enhance peoples lives through movement.

For registration information, please visit the Hire a Trainer page.

For more information, please contact our Coordinator, Strength & Conditioning, Will Craig, atwhcraig@ncsu.edu or (919) 513-3474.

Hire a Trainer

NOTE The Premium Pack is limited to 3 sessions per week and expires the last day of class during the semester it was purchased. All other packages must be used within 6 months of purchase.

NEW CLIENTS The first session of each package will be a Comprehensive Fitness Appraisal.

RETURNING CLIENTS All or some of the fitness tests will be conducted periodically based on personal fitness goals to assist the trainer in evaluating the clients fitness program. These follow-ups may not be a complete assessment, but will be targeted to specific aspects of the individuals fitness program. A follow up Comprehensive Fitness Appraisal can be requested at any time and will be conducted during a scheduled personal training session, in lieu of that session.

Fitness Assessments Comprehensive Fitness Appraisals: Rate: Students: $25 Members: $30

Description: Prior to starting an exercise program, a Comprehensive Fitness Appraisal (MicroFit Complete Fitness & Wellness Profile and Functional Movement Screen) will be conducted to provide a baseline of each participants current fitness level. Specific testing protocols will be tailored to the specific goals of each individual. Assessments may include tests to determine resting heart rate, blood pressure, body composition, aerobic capacity, muscular strength, muscular endurance, static and dynamic posture, power, and flexibility. Body Composition Testing (BIA) Rate: Students: $10 Members: $15 Description:

Skinfold Body Composition (7 SITE) The purpose of this assessment is to determine the percentage of body fat by measuring skinfold thickness. This measurement is taken via a 7-site skinfold (that is gender specific) in order to measure the subcutaneous fat (below the skin) in the body. Multiple sites are analyzed given the variability in fat distribution from site-to-site and person-to-person.

Bioelectrical Impedance (BIA) BIA is a method of determining body composition by passing a small electrical current through the body and measuring the impedance or resistance to the current flow. A BIA (Tanita) scale is used to estimate your Weight, Body Fat Percentage, Body Mass Index, Fat Mass, Fat Free Mass, Basal Metabolic Rate, Total Body Water, and Hydration Level.

Functional Movement Screen (FMS)

Rate: Students: $15 Members: $20 Description: The Functional Movement Screen is a ranking and grading system that documents movement patterns which are essential to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. The

FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This score helps trainers develop a fitness routine that includes the most beneficial corrective exercises to restore mechanically sound movement patterns. Personal Trainer Certification Course

NASM 8-Week Personal Trainer Course

Become a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and become one of the most respected and sought after personal trainers in the fitness industry. NASM has revolutionized the fitness industry with their trademark Optimum Performance Training (OPT) model. NASM Certified Personal Trainers will learn how to maximize client results, create-goal specific training programs, and learn how to establish a dynamic career in fitness.

The NASM Personal Training Course is an eight-week hybrid course that consists of online lectures and in-person labs, where students are provided an opportunity to receive hands-on personal training experience. This course is great for anyone interested in starting or advancing their career in the health or fitness industry, or wanting to learn more about exercise programming.

Course Information

Labs will meet every Tuesday from September 16 through November 4 from 6:00 p .m. 8:00 p.m. A course syllabus with detailed information will be provided for registrants.

Course materials include: Access to online resources, textbook, practice exam, and CPT examination enrollment.

Registration Information

For questions regarding the Personal Training Certification Course, please contact our Coordinator, Strength & Conditioning Will Craig, at whcraig@ncsu.edu or (919) 513-3474.Please visit the Member Services Suite, located in Carmichael Gym, Room 1000 to register for the course. Space for the personal Trainer Certification Course is limited.

Rates: Student: $550 Member: $600

Small Group Training

Small Group Training offers a unique opportunity to explore an emerging dimension of fitness by combining Personal Training with Group Fitness. This is a great option for those that are looking for an effective, high quality workout at a more affordable price.

All sessions are led by Nationally Certified Personal Trainers and/or Group Fitness Instructors that are trained to help you see results. Small Group Training focuses on progression, skill development, motivation and enhanced fitness at every level.

Fall Small Group Training Session: Session 2 Registration: July 7 October 13 Session Dates: October 13 November 14

EACH SESSION LAST FIVE WEEKS AND MEETS TWICE A WEEK DURING THE

SAME TIME. Registration

Students and members must visit the Member Services Suite, located in Carmichael Gym, Room 1000 to register for Small Group Training. They must register for the specific Small Group Training section at least 24 hours prior to the start of the Session. Space is limited and is on a first-come, first serve basis. Registration opens Monday, July 7.

For more information, please contact The Coordinator, Strength & Conditioning, Will Craig, at whcraig@ncsu.edu or (919) 513-3474.

Class Rates: Student: $100 Member: $125 Fall 2014 Formats

24/7 Fitness

24-7 Fitness is a functional fitness class that will use various exercise equipment to get your body moving in every plane of motion. Props include the ViPR, kettlebells, tires, and much more. Your coach will focus on movements to prepare your body for everyday life, while improving strength, power, flexibility, and cardiovascular endurance. The class will be tailored to all fitness levels.

Days/Times Section 1: M/W 5:30 P.M. 6:30 PM Section 2: W/F 6:30 A.M. 7:30 AM Coaches Section 1: Sarah T. Section 2: Emma D. Location Carmichael Gym Room 120

Barre Burn

This one hour class will give you a full body workout utilizing elements of ballet, Pilates, yoga, and strength conditioning. The fusion of fitness and mind body exercises creates a challenging balance for the muscles to strengthen, stabilize, and then lengthen. We will use a Ballet Barre, hand weights, and resistance bands in the class. No ballet experience necessary; everyone is welcome.

Days/Times Section 1: M/W 4:45 P.M. 5:45 P.M. Section 2: W/F 1:30 PM 2:30 PM Coaches Section 1: Lauren L. / Jenna D. Section 2: Jackie W. Location Studio A Carmichael Recreation Center

Indo Board Yoga

Check out this new trend in Yoga! The Indo Board was designed for the same instability as stand up paddle board yoga, but made for the indoors. Class participants practice yoga on the Indo Board, and can choose from three different levels of instability. This class is great for balance, core, and strength. All fitness levels welcome; no yoga experience required.

Days/Times Section 1: M/W 8:30 P.M. 9:30 P.M. Section 2: T/TH 4:45 P.M. 5:45 P.M. Coaches Section 1: Zack F. Section 2: Cat E. / Carrie B. Location Studio A Carmichael Recreation Center

Premier Boxing

Attend this boxing class for an intense cardio and full body workout. We will hit the boxing bags to target power and strength, as well as combine cardio intervals into the class. Day one will start off by learning boxing techniques and progress into more intense workouts each week. Gloves and wraps will be provided, but participants are encouraged to bring their own. Please bring water and a towel to each class. No experience necessary.

Days/Times Section 1: M/W 7:30 PM 8:30 P.M. Section 2: T/H 5:30 P.M.- 6:30 P.M. Coaches Section 1: Nicole M. Section 2: Hadley P. Location Carmichael Gym Room 109

WolfPack WOD

This CrossFit inspired workout will physically prepare you for whatever life may throw at you. All workouts are led by our very own Level 1 CrossFit Certified Coach and will focus on the three pillars of CrossFit: weightlifting, gymnastic skills, & plyometric exercises. By adhering to the CrossFit philosophy of constantly varied, high intensity, functional movement you will push your mind and body further then you ever thought possible.

Days/Times Section 1: M/W 6:30 P.M. 7:30 P.M. Section 2: T/TH 6:30 P.M. 7:30 PM Coaches Section 1: Nick G. Section 2: Nick G. Location Carmichael Gym Room 120

Outreach

University Recreation offers outreach programming on a variety of fitness and wellness topics to student groups, NC State departments, and Centennial Affiliates. These sessions can be offered in residence halls, offices, or other areas depending on the needs of the group. See below for descriptions and pricing, as well as instructions on how to request an outreach session. Education Sessions Topics current available to student groups:

University Recreation Connect

o This session will connect you with all the great programs and resources University Recreation has to offer. Learn about Aquatics, Club Sports, Fitness & Wellness, Intramural Sports, Outdoor Adventures, the Challenge Course, and how you can pursue a healthy, active lifestyle.

Dorm Fitness o Both your schedule and living space can get pretty tight, but that doesnt

mean squeezing in a workout is impossible. Well introduce you to ways you can become and stay active right in the comforts of your own on-campus abode, including total-body exercises you can do without any extra equipment.

Fuel for Fitness: Maximizing Your Potential o Reaching and maintaining your fitness goals involves a lot more than just

exercise. Well explore the impacts of other factors which might be hindering your potential, including stress, sleep, and basic nutrition.

Mythbusters: Fitness and Wellness Edition o Who doesnt love debunking a good myth? Explore with us many of the

popular misconceptions about fitness and wellness.

Education Sessions for NC State Departments and Centennial Affiliates: University Recreation Connect

o This session will connect you with all the great programs and resources University Recreation has to offer. Learn about Aquatics, Club Sports, Fitness & Wellness, Intramural Sports, Outdoor Adventures, the Challenge Course, and how you can pursue a healthy, active lifestyle.

Fit-to-Sit

o For many employees, the majority of the workday involves being in a seated position. In this session, well go over proper sitting posture, desk chair fit, and exercises you can do throughout the day right at your workstation.

Putting Stress to Rest

o Managing stress is essential to living a healthy, productive lifestyle. Well take you through a variety of techniques you can use to help cope with the common physical and mental effects of stress.

Finding the Time for Physical Activity

o We understand that it can be difficult to fit exercise into an already busy schedule, but dont let the perception of time (or lack thereof) get in your way of good health. Let us introduce you to ways you can be physically active in your everyday life, as well as workouts you can do that dont take much time at all.

Please Note: o Access to a projector and a sound system is ideal, but not required for

delivery of presentation. If a projector is available, the presenter will bring a laptop to connect.

o The group is responsible for providing and/or reserving a space for the educational session.

Rates: Student Groups: FREE NC State Departments: FREE Centennial Affiliates: $30 Fitness Outreach For classes located within the Carmichael Complex, a space will be provided and you may request any class format that is offered on the current group fitness schedule. TRX classes can accommodate up to 18 participants, and Cycling can accommodate up to 29 participants. All other class formats can accommodate up to 50 participants.

Please note that space is often limited within the Carmichael Complex. Generally, space is available on weekends and between 1:30 p.m. to 3:30 p.m. during the week.

For classes located at another campus location, an instructor will be provided for one of the following class formats: Yoga, Pilates, Cardio Dance, Zumba, Toning, Kickboxing, or Cardio & Core.

Group must provide an iPod dock or CD player for the instructor to use Mats will not be provided for Yoga or Pilates Participants are required to bring their own water bottle and towel, wear proper

exercise attire, and close-toed athletic shoes (except for Yoga or Pilates) In some cases, the Fitness & Wellness Outreach Coordinator may need to do a

site assessment to ensure space is appropriate for class format requested

To receive the recurring class rate, a minimum of three classes must be scheduled. All recurring classes must be scheduled no more than one month apart.

Wellness Outreach

Wellness appraisals will include the following: Wellness Lifestyle Assessment, Blood Pressure, Height, Weight, and Body Mass Index, Body Fat Percentage, and waist-to-hip ratio.

Group must have a private space (i.e. office, conference room, etc.) available for testing and consultation to take place. Plan to reserve space for one-hour for every five appraisals.

All personalized wellness reports will be compiled using the MicroFitsoftware and e-mailed to individuals following the session.

For best results, individuals are encouraged to be well-hydrated, wear comfortable clothing, and not have exercised prior to testing. Most accurate results occur within 2 hours after breakfast or lunch time.

Wood Wellness Village Live Life in Balance

The Wood Wellness Village, located within Wood Hall, is an exciting residential Living and Learning Village open to all students committed to living a balanced life. This includes quality sleep, healthy relationships, service learning, balanced diet, regular exercise, awareness of environmental impacts and much more. We are centrally located for easy access to Talley Student Union, University Recreation, Student Health Center, Student Cinema, on-campus dining and multiple athletic venues.

As a member of the Village you will enhance your knowledge and self-awareness of personal wellness, the foundation to achieve success at NC State and beyond. The community is developed and nurtured through interactive programming, personal engagement and interaction with students, faculty and staff members. Engaging, fun team building programs, such as whitewater rafting, volunteering and meditation, coupled with exclusive Village events and the support of a Village mentor will help you discover your balance.

As a member of the Village, you are required to enroll in HESS 295 in the fall, a two-credit course. The class is an experiential learning opportunity to creatively and critically assess and enhance the seven dimensions of wellness through assignments both in and out of the classroom.

Village Benefits

Live in a community that supports a healthy, balanced life. Develop friendships in a positive environment. Participate in high impact programming created exclusively for Wellness Village

residents. Give back to the community. Build leadership skills to help you grow and advance. Exploring personal growth for success. Live in Wood Hall on East Campus.

7 Dimensions of Wellness

Physical - Maintenance of a healthy body through proper nutrition, regular exercise and avoidance of harmful habits

Intellectual - Openness to new concepts and ideas with a focus on creative and critical thinking

Emotional - Awareness and acceptance of feelings and emotions Social - Ability to perform social roles effectively, comfortably and without

harming others Spiritual - Meaning and purpose of human existence Occupational - Ability to enjoy a chosen career and/or contribute to society

through volunteer activities Environmental - Recognition of interdependence with nature

Village Requirements

Successfully complete HESS 295, a two-credit course held on Tuesday/Thursday 3:00-4:15pm.

Attend the Wellness Retreat prior to beginning of classes. Participate in Wood Wellness Village sponsored programs and campus events

promoting and exploring the seven dimensions of wellness each semester. Meet bi-weekly with your Village Mentor. Uphold the Community Standards, Student Code of Conduct, University Housing

Rules and maintain good academic standing

Contact Information

Amanda Groves Kammer Community Director for Wood Hall and Wood Wellness Village

University Housing (919) 513-4057

Julia Buchanan Coordinator, Fitness and Wellness Outreach University Recreation (919) 513-3448

Commit Program Are you looking for a some extra motivation and accountability in reaching your fitness goals? Do you need help staying on track in maintaining your physical activity habits?

Look no further than the #COMMIT program at NC State University. Research has shown that when people track their habits and are accountable to someone else, they are more likely to be successful in reaching their specific goals.

This 8-week program includes the following:

Pre- and post-program Comprehensive Fitness Appraisal Individualized goal setting, exercise program design, and tracking Regular communication* with a MoveCoach, a certified personal trainer who

specializes in health coaching and behavior change

*Communication frequency will be determined at the initial consultation, and modes can include text messaging (participant assumes all responsibility for text message payment according to their wireless carriers plan), e-mail, social media, or phone-call check-ins.

Rates: Student: $60 Member: $75

Special Events

Bench Press For Breast Cancer GUIDELINES All participants must present their NC State University ID Card to participate. Jewelry may not be worn, including earring, necklaces, watches, and bracelets. All participants must wear closed-toe gym shoes with a non-marking sole. The following equipment may not be worn:

o Billed Hats or visors. o Any headgear with knots of any kind. o Sunglasses

COMPETITION GUIDELINES The officiating will be done by officials who are in absolute control of the meet.

During the registration process, all contestants must give their opening lift attempt.

All contestants will be allowed to preform 3 single repetitions of the bench press movement.

All contestants must abide by the following rules adapted from the official International Powerlifting Federation (IPF) rules and guidelines for the bench press:

o The lifter must lie on his/her back with head, shoulders and buttocks in contact with the flat bench surface. The hands must grip the bar with a thumbs around grip, thus locking the bar safely in the palms of the hand. Shoes must be flat on the floor. This position must be maintained throughout the performance of the lift. Any deviation from this position will constitute a disqualification of that attempt.

o The spacing of the hands shall not exceed 81 cm measured between the forefingers. The use of a reverse grip is forbidden.

o After removing the bar from the racks or receiving it form the spotters/loaders, the lifter shall wait with the elbows in a locked position for the Officials signal. The signal will be given as soon as the bar is motionless and the bar is properly positioned above the chest. The signal will consist of a downward motion of the arm along with the audible command start. Beginning the descent of the barbell prior to the start command will constitute a disqualification of that attempt.

o Upon receiving the signal to start, the lifter must lower the bar to the chest making contact and hold it motionless with a definite and visible pause. The lifter is then required to wait until the Official gives the signal to begin the press. The signal will consist of the audible command press. Beginning the ascent of the barbell prior to the press command will constitute a disqualification of that attempt.

o Upon receiving the signal to press, the lifter must press the barbell upwards with even extension of both arms to a fully extended position. When the bar is held motionless in the full arm extension position, the Official will give the signal to rack the weight. The signal will consist of the audible command rack. Racking the barbell prior to the rack command will constitute a disqualification of that attempt.

o In the event of an unsuccessful attempt, the lifter may attempt the same weight or a greater weight. Reduction of the magnitude of the weight is not allowed. In addition, the following rules regarding apparel will be enforced.

o No weightlifting equipment will be allowed. This includes but is not limited to:

Bench Press Shirt Wrist Straps Athletic Tape Lifting Shoes Hang Chalk

o Excessively baggy clothing will not be allowed. Shirts must be tucked in during the lift.

o The Official has the final decision on apparel. o The lifter that successfully completes their lift with the greatest amount of

weight within their weight class will be declared the winner of that weight class.

o The overall winner for both females and males will be determined through the use of the Wilkes formula. The lifter with the highest score after the modification by the formula will be determined as the overall winner.

Weight Classes

Men Women 105 or less 97 or less

106 105 123 114 134 123 148 132 164 148 180 149+ 199 220 242 275

276+

Port City Java

Port City Java is located on the first floor of the University Recreation Center Port City Java operates over 30 cafes and represents a truly unique opportunity in franchising with a strong brand and business model. The steps below were taken in developing a partnership with NC State University:

Step 1: Inquiry

Read the FAQ Submit basic contact and business information Initial telephone contact

Step 2: Qualification Submit in-depth background information Initial conversations to review qualifications based on experience and

financial strength Confirmation of FTC and state exemption qualification

Step 3: Discovery Home Office Discovery Day Visit corporate and franchise cafes, tour our corporate headquarters and

roasting & distribution facility in Wilmington, NC

Step 4: Legal Discuss deal terms and review legal documents Formalize and execute the agreements

Step 5: Setting Up Process Includes site selection, supply chain set up, hiring staff and on-site

training Step 6: Grand Opening!