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HomeMy Public PortalAboutP&RAC Minutes 1990 06/13PARKS AND RECREATION ADVISORY COMMITTEE MINUTES June 13, 1990 Attending: Kathy Killen, Chairman Dean Martens, Vice Chairman Max Williamson Dr. Wayne Allen Also Attending: Bud Schmidt, City Administrator Craig R. Baker, Recreation Director Don Belts, Andy Laidlaw, Tom French, Rick Fereday, Bill Kirk Alita Gilbert - Gilbert Construction Pile Driver Location Mrs. Gilbert approached the committee looking for a notion as to where Gilbert Construction should store their 30'x50'x50' barge on Payette Lake. Following discussion, the committee decided six factors should be considered prior to issuing a permit. 1. Environmental considerations - Oil spills, styrofoam in the lake, should be avoided and insured. 2.. Cleanliness - Performance standards should be set. 3. Sign limitations and interpretive display possibilities. 4. Operational time - Dates when the crane can be placed on the lake and when it should be removed and set. 5. Contract term - A five(5) year renewable (but cancelable due to cause) would be acceptable. 6. Value consideration - A fee should be determined and charged. The committee recommended that if these considerations could be met, the Dock and Deckworks location could be recommended. Fitness Trail Construction Tom French informed the committee that the Forest Service had purchased a fitness trail system(attached article "A") and was considering constructing it behind the old Smoke Jumper Base near the school. After discussion the committee supported the project in concept. However, it was decided that the Smoke Jumper Base may not be the best location and advised Mr. French to gain public input on the project, especially from the neighborhood surrounding the proposed construction site, and then reapproach the committee. Net Pen Rearing in Payette Lake After discussion the committee agreed the following points need to be further investigated prior to endorsement. 1. Need to see a construction description and cost analysis. 2. Alternative locations - the committee prefers Mill Park a. Less liability due to not being around dock construction area. b. Existing restrooms c. Possible destination for the trail system. 3. Parking. Belts and Associates Park Clean Up Plan Belts presented three(3) new schemes utilizing the Gentry property. Since it has become apparent that major construction on the new park will not happen this summer without title to Century 21 property, the committee decided to wait on making a decision, however, the committee told Belts that they prefered plan C. In addition to presenting the new schemes, Belts brought the committee up to date as to grant monies. First, Belts misinformed the committee as to when the Land and Water Conservation Fund monies would be available by one(1) year. In addition, Belts optimism has turned to the negative, it is his feeling that the bill will not pass, and money will not be available. Second, Belts informed the committee that the project was rated in the top third of Water Ways Grant, but was still below the money. Finally, Belts informed the committee that we can submit the same project next year with adjustments to improve the projects points standing, but it would be at this time next year. At this time Belts won't give up and will keep looking. To finish his presentation, Belts suggested, and the committee approved recommendation of the following phase one operations; 1. Belts will create a display to be placed at the site that will include the parks story, picture, and phasing. 2. The city should undertake; A. Ongoing rubbish clean up. B. Ongoing trimming of grasses and obnoxious weeds. C. Maintain Gentry Property for picnic area. D. Make sure the parking does not expand by placing logs and rocks to discourage vehicular traffic, and attempt to mow the flatter area. E. Brush & willow removal when the water drops in the fall. F. Below water line clean up of beach area. G. Removal of Century 21 building preferably by selling or by destruction if it becomes necessary. The committee recommends that city crews should undertake all work terms as listed above. Staff Reports Staff brought the committee up to date as to work on the tennis court renovation. City council had approved a bid for the plexipaving of the middle set of tennis courts sometime in July(weather permitting) and Mr. Baker will be meeting with Mr. Dee Robers of Fencing Inc. June 14 to get cost estimates for moving fence, net posts, and installing backboard poles. Mr. Baker informed the committee that there was approximately 180 youngsters signed up for summer programs. Currently there is a Major League(3 teams) and a Minor League(3 teams) baseball program, a Girls Softball program(2 teams), and two sets of Pee Wee Softball in session. In addition, there are eight(8) adult softball tournaments scheduled, including a "C" Women's Regional Qualifier. City Administrator Report Mr. Schmidt informed the committee that the Gentry Appraisal is in but could not discuss it until he met with the City Council the following evening. Further more, Schmidt informed the committee that Mrs. Gentry would like the city to own the property prior to the summer because she does not want the liability. Dr. Allen moved to advise the City Council to bank the property with the Idaho Foundation of Park Property. Second by Dean Martens, unanimously approved. Schmidt informed the committee that the City Council has authorized an appraisal of the Rail Road Right of Way. The administration advised that Warren Brown has authorized removal of the deed restriction on the land lakeward of 3rd St. Schmidt informed the committee that the Rotary Club has salvaged the Corliss Steam Engine from the Old Mill Site and would like to find a use for it. The committee advised Belts to take a look at the Steam Engine and see if he could be placed at Mill Park. Schmidt informed the committee of recent vandalism incidents at Mill Park and the Airport. NEXT MEETING DATE Next meeting set for July 11th. ADJOURNMENT Meeting adjourned 11:OOpm DATED: this 70day of June, 1990. r— United States Department of Agriculture Forest Service FS-389 4 9 Fitness Trail Building, Signing, and Using the Trail •-• • -grf '• .1 . V T • . • ' km, ,r I 4. • . - v ••• • , • - • ,;-111Pfter". - - ?- • ..,' RETENTION COPII WESTFORNET FEB Item File a...A.1,1)1 Fbr1/4419 • • • • ••••• . A. • :. •• v . .. • ... . I . . ..%•• . ." • . . • . - . " • .i ••• 'f' - - • • • .. ' . • 1. '''' I,... . .• IPS l'f : • ' "‘ . ..• __ . • c • , ••••• • ,.. ,., • • - • • ••••• Fitness Trail Building, Signing, and Using the Trail By Brian J. Sharkey, Ph.D. Physiologist Arthur H. Jukkala Forester Randall Herzberg Forestry Technician The Fitness Trail was designed and developed by the Forest Service Missoula Equipment Development Center, Missoula, Mont. Forest Service and coopera- ting resource agencies use the trail to train forest work crews and for general employee fitness. The Forest Service also has cooperated with park and recreation departments, schools, colleges, service clubs, and other organizations interested in building the Fitness Trail. Several hundred trails are in use. Contents Fitness Trail Testing and Training Circuit 3 About the Trail 3 Building the Trail 6 Signing the Trail 18 Fitness Trail Brochure 30 One of a series of publications on health, fitness, and work capacity developed by the Forest Service Missoula Equipment Development Center. VW eak by tie 8eperlataadeat ee Doeuenta. II.& Ooreraseat Prlattaa Mee waw.ftoa. D.C. 10402 August 1984 2 • Fitness Trail Testing and Training Circuit There are many kinds of physical fitness testing and training facilities —almost as many as training goals. But for condition- ing workers to accomplish hard field tasks, a fitness circuit is best. It conditions heart and lungs and increases muscular strength, endurance, and flexibility. These pages describe the Fitness Trail, a circuit designed specifically for forestry field workers. Included are plans for building the trail, construction guidelines, materials lists, and signing information. About the Trail The Fitness Trail consists of seven dual-purpose exercise stations along a %-mile jogging path. Individuals walk or jog between stations, complete the exercise, and continue on until they have finished the course. Signs describe and illustrate each exercise. The trail fits on 2 acres of land and costs about $500 in materials to construct. Where space permits, an additional loop for distance running is recommended. With a small investment in land and dollars, you can build a Fitness Trail to meet employee needs, whether for serious training or informal exercise. In some areas, trails could be open to the public, too. However, the information in this publication does not reflect official Forest Service policy and individuals may need professional medical advice before using the trail. Versatility The Fitness Trail is a versatile testing and training circuit — ideal for individual or group training. It offers safe, healthful exercise regardless of age or conditioning. Individuals progress at their own rate and do as few or as many repeats of the exercises as they wish. They may also jog the trail, ignoring the exercises. The trail provides an enjoyable physical challenge that encourages the fitness habit. Origins of the Trail The Fitness Trail was inspired by the popular Swiss exercise trails, the Vita Parcours. With the financial backing of the Vita Insurance Co., more than 150 parcours (French for track. or course) have been built in Switzerland. The idea spread quickly to much of Europe, where most segments of the population are now able to enjoy parcours. One of the first courses in this country was built at Orofino, Idaho, with the help of Andy Arvish, a Forest Service employee. Another early course was developed by John Burton, also of the Forest Service, while a student at the University of Montana. Today, the President's Council on Physical Fitness and Sports is encouraging construction of Vita Parcours across the United States. V M. .P • a; • _. •,e, :opt f 14 LIP • • )•• •• •-.I ,L VP 'f ♦�C 'OP _ 4 7�tA.. 3 Features The Fitness Trail was developed after a thorough evaluation of Vita Parcours and other circuit training facilities. Use patterns and design problems of these courses were evaluated, and their best features retained or modified to train forestry field workers. Fitness Trail features: • Low cost —inexpensive to build and maintain. • Dual-purpose exercise stations. • Training and testing facility. • Suited to all ages and fitness levels. • Safe, effective exercise to strengthen muscles and condition heart, lungs, and legs. • Little visual impact on the forest environment. Training Training on the trail can take many forms: formal or informal, group or individual. When organizing a formal fitness program around the trail, emphasize muscular fitness training Monday, Wednesday, and Friday, with individuals performing as many repetitions of each exercise as possible at the stations. To increase progress, they should do a set of exercises, rest, and repeat the set. Emphasize jogging on Tuesday and Thursday. Some jogging should be done after muscular fitness training. Here are some suggested running distances: Fitness Level Low Medium High Mon/Wed/Fri 1-2 miles 2-3 3-4 Tuas/Thurs 2.3 miles 3.5 4-6 The fitness enthusiast may want to take a longer run on the weekend. 4 Self -Testing The bench at station 14 can be used to train and self -test for the step test, which is the aerobic fitness test that Federal resource agencies use to qualify people for wildland firefight- ing jobs. An alternative aerobic test, the 1%-mile run can be administered on the trail (six laps of the %-mile circuit). Muscular fitness also is related to field" performance. Muscular fitness can be evaluated at stations 1, 6, and 10 as follows: Station Test Fitness goal Weight Repetitions 1 Chinup (arm & shoulder under 110 flexion strength) 110-135 - 135-175 over 175 7 6 5 4 6 Situp (trunk strength & 30 in 60 seconds endurance) 10 Pushup (arm & shoulder 20 in 60 seconds endurance) Individuals can gage their progress by completing the course as quickly as possible, doing a specific number of repetitions at each station. Later tests with the same number of repetitions indicate the rate of progress. Get the most from your Fitness Trail: • Publicize the trail's opening. • Develop a brochure and map explaining the trail and distance loop and how to use them (see page 28). • Encourage all employees to use the trail. • Use it for testing and training. • Publicize outstanding performances. • Hold competitions and fitness days. • Invite schools, organizations, and the public to use it. • Direct campers and other travelers to the trail. a410' t_ J _J Station 1: chimps. Station 14: training for step teat. Station 6: situps. 5 Building the Trail Selecting Trail Site In choosing a site, first determine how much sun the area gets, how well the soil drains, and if the area can stand heavy recreational use. The site should be fairly level. Keep esthetics in mind —will this be a pleasant spot to exercise? If possible, have a landscape architect help you select the site and lay out the trail. Location should also depend on who will use the trail. Is it only for employees or for the public too? The trail should be accessible for users. You will probably want to add a distance loop for longer runs, so make sure the surrounding area is suitable. The distance loop should begin and end at the trail, but it can follow established roads and trails for the most part. Laying Out the Trail First, rough out the trail by pacing off a %-mile jogging path. When possible locate the trail so it passes through varied country such as a meadow and a stand of trees. Keep curves wide so runners can take them at a fast pace. Note locations of exercise stations and make sure the terrain is suitable for each station. Once the trail is paced off, measure the distance for accuracy with a 100-foot tape or other measuring device. Constructing Jogging Path First, level and smooth the path as much as possible. Fill low spots and cut humps and uneven high spots. Dig or cut out rocks and roots. You may want to cut a shallow trench for the entire path, which will help keep surfacing materials in place. The path should be at least 5 feet wide so two people can jog side by side comfortably. If you are training crews in fireline construction, apply the training to dear the jogging path. Where labor is limited, small power tools like the flail (fireline) trencher should prove valuable. Other forest trailbuilding equipment or small garden rototillers, tractors, or plows could be helpful. Second, surface the path with woodchips, pea gravel, or other native materials that will make a good running surface and keep the path dry and dust -free. Building Exercise Stations Refer to the construction guidelines for detailed information on building each exercise station. Place the stations along the jogging path in the order shown on the Fitness Trail map. The sequence has been planned to exercise specific muscle groups in turn and not fatigue any one group excessively. Exercise stations can be left natural, stained, or painted to better blend with the surroundings. Maintaining the Trail To insure continued safe trail use, annual maintenance is advisable. This should indude thorough checks of all the equipment, signs, and trail surface. If the woodchips are wearing thin at any spot on the trail or around the exercise apparatus, more chips should be added. In the spring, a roller should be used to pack the trail surface. Because vandalism is high in certain areas, it may be necessary to perform frequent, perhaps monthly, chedks of the signs and station equipment. If brochures on how to use the trail are left at the entry sign, the supply will probably have to be replenished weekly. 6 1 `I Distance �\ Loop \\ \\ \\ \\ \\ \\ \\ STATION 12 Vault - STATION 6 Situp STATION 13 Leg Lift r STATION 4 Dips STATION 11 Bar Walk Fitness Trail STATION 5 Hurdles STATION 7 Bench Blasts STATION 14 Stepup STATION 2 Log Hop STATION 9 Log Walk fD Entrance START/FINISH e e STATION 3 Squat Jump STATION 10 Pushup �// Distance / Loop STATION 1 Chinup STATION 8 Basket Hang 7 Station 1/8 CHINUP/BASKET HANG Materials 3 Treated posts (8 inches by 14 feet) 1 Treated or untreated post (8 inches by 8 feet) 3 Schedule 80 (1.66od x .200 wall) galvanized steel pipes (1 % inches by 7 feet) 3 Bolts, nuts, washers (3/8 by 8 inches) 12 Lag screws, washers (3/8 by 12 inches) Construction Guidelines 1. Lay out triangle with sides measuring 6 feet 2 inches. Each point will be the center of a post hole. 2. Dig holes 30 inches deep. 3. Set posts; backfill hole 6 to 8 inches and tamp. Plumb posts. 4. Fill with concrete and check for plumb. 5. After concrete cures (24 hours), cut posts off at a bevel at 9 feet 10 inches. 6. Locate holes for chinup bars. 7. Pilot drill pipe holes with a 3/8- by 12-inch shank bit; use a heavy-duty,'/2-inch electric drill, if power is available. 8. Drill 1%-inch holes using a 1%-inch self -feeding bit with a 12-inch extension. 9. Install pipes. Pipes may have to be driven through the holes with a small striking hammer. 10. At one end of each pipe, drill a 3/8-inch hole through the post and center of the pipe so the bar can be pinned with a 3/8-inch bolt. Countersink both ends of the bolts. 11. Cut three 20-inch and three 12-inch stepping blocks from leftover 8-inch-diameter treated or untreated post ends. 12. Locate and drill 3/8-inch holes through stepping blocks. Countersink with a 1-inch bit. 13. Locate and drill pilot holes in main posts. 14. Bolt steps in place with 3/8- by 12-inch lag screws. BEVEL ALL POSTS CD 6' 2" TYP STEEL PIPE 20"TYP 12" TYP ;,.....--tvitt-e,,...-.fo:• �'c c• j 1 L'il AJ4'�.',1J �+ o . 30" MIN �1=• �+� 8" DIA POSTS 8' 10" 1 10" 8 ir Station 2/9 LOG HOP/LOG WALK Materials 4 Peeled, untreated logs (12 inches by 8 feet) 8 Concrete reinforcing bars I% by 30 inches) 1 Cedar or redwood post (4 by 4 inches by 8 feet) Construction Guidelines 1. Lay out eight 1-foot-long blocks on an 8-foot-long 4 by 4. Notch as shown in drawing. NOTCHED 4X4 2. Drill a %-inch hole through the center of each 4- by 4-inch piece. 3. Drill a %-inch hole about 12 inches from each end of each 8-foot log. 4. Place logs on 4- by 4-inch pieces and aline holes and logs to proper position. 5. Drive a 30-inch piece of rebar through the holes in the logs and 4 by 4's and into the ground with a sledge- hammer. Use a short (6-inch) piece of rebar as a punch to countersink the rebar about 1 inch below the top surface of the log. REBAR RECESSED BELOW SURFACE OF LOG 2" 4" t Station 3/10 SQUAT JUMP/ PUSHUP Materials 4 Cedar or redwood posts (4 by 4 inches by 8 feet) 17 Pieces dimension lumber (2 by 6 inches by 8 feet) 2 Pounds 16 penny nails Construction Guidelines 1. The pushup station may be constructed onsite or made indoors and taken to the site. 2. Place the structure on the ground to check for high or low places. 3. Smooth the site so the structure rests on the ground without rodcing. SPACE 2x6" PLANKING 1/8" APART FOR DRAINAGE 10 Station 4/11 DIPS/BAR WALK Materials 4 Treated posts (6 inches by 8 feet) 2 Schedule 40 (1.9od x .145 wall) galvanized steel pipes (1% inches by 8 feet 6 inches) 2 Bolts, nuts, washers (3/8 by 6 inches) 2 Lag screws, washers (3/8 by 10 inches) Construction Guidelines 1. Measure hole locations according to drawing specification. 2. Dig holes 24 inches deep. 3. Set posts; backfill hole 6 to 8 inches and tamp. Plumb posts. 4. Fill with concrete and check for plumb. • 5. After concrete cures (24 hours), cut posts off at a bevel at 60 inches. a STEP LOCATION --I/v O 6. Locate holes for crossbars. 7. Pilot drill crossbar holes with a 3/8- by 10-inch shank bit; use a heavy -duty,% -inch electric drill, if power is available. 8. Drill 2-inch holes using a 2-inch, self -feeding bit with a 12-inch extension. 9. Install pipes. Pipes may have to be driven through the holes with a small striking hammer. 10. At one end of each pipe, drill a 3/8-inch hole through the post and center of the pipe so the pipe can be pinned with a 3/8-inch bolt. Countersink both ends of the bolts. 11. Use two of the 12-inch pieces that were cut off the upright posts for the steps. 12. Locate and drill 3/8-inch holes through stepping blodcs. Countersink with a 1-inch bit. 13. Locate and drill pilot holes in main posts. 14. Bolt steps in place with 3/8- by 12-inch lag screws. s� 11 Station S HURDLES Materials 10 Treated posts (6 inches by 3 feet) 5 Untreated rails (4 inches by 7 feet) 10 Lag screws, washers (3/8 by 6 inches) Construction Guidelines 1. Lay down two parallel string lines 6 feet 6 inches apart. 2. On one string line locate five post hole centers 10 feet apart and dig holes 18 inches deep. 3. Locate the number two post hole on second string line by measuring 11 feet 11 inches diagonally between post 12 holes three and two as shown in drawing. Locate remaining holes on second string line. 4. Place posts in holes and tamp in 2 or 3 inches of dirt. Pour concrete and plumb posts. 5. After concrete cures (24 hours), measure the distance between posts for each hurdle and cut the notches in each rail accordingly. 6. Cut off the posts so that when the notched rail is set onto the posts, the top of the rail will measure 18 inches from the ground. 7. With all the rails in place, drill a %-inch hole through each end and into the posts about an inch. Counter- sink the holes with a 1-inch-diameter bit deep enough so the heads of the bolts are flush with the top of the rail. 8. Start 3/8- by 6-inch lag screws with a few taps from a hammer and screw into place. Station 12 VAULT Materials 2 Treated posts (6 inches by 6 feet) 2 Treated posts (6 inches by 7 feet) 2 Untreated rails (4 inches by 7 feet) 4 Lag screws, washers (3/8 by 6 inches) Construction Guidelines 1. Locate holes and dig them 24 inches deep. 2. Set posts in place and tamp in 2 or 3 inches of dirt around the base of each post. 3. Pour concrete and plumb posts before concrete begins to cure. Allow concrete to cure 24 hours. 4. Measure the distance between posts for each vault and cut the notches in the rails accordingly. 5. Cut the posts off so when the notched rail is set onto the posts, the top of the rail will measure 36 inches for the short vault and 45 inches for the tall vault. 6. With the rail in place, drill a Y.-inch hole through each end and into the posts about 1 inch. Countersink the holes with a 1-inch-diameter bit deep enough so the heads of the bolts are flush with the top of the rail. 7. Start 3/8- by 6-inch lag screws with a few taps from a hammer and screw into place. 13 Station 6/13 SITUP/LEG LIFT Materials 2 Treated posts (8 inches by 6 feet) 3 Schedule 40 (1.9od x .145 wail) galvanized steel pipes (1 % inches by 6 feet 8 inches) 4 Pieces dimension lumber 12 by 10 inches by 8 feet) 2 Pieces dimension lumber (2 by 4 inches by 8 feet) 40 Bolts, nuts, washers (% by 3 inches) 2 Strips nylon webbing (1% by 48 inches) 2 Steel adjuster buckles 2 Ethafoam pads (% by 19 inches by 6 feet 4 inches) 1 Tube styro bond or vinyl adhesive Construction Guidelines 1. Locate post holes 6 feet between centers. 2. Dig holes 24 inches deep. 3. Set posts; backfill hole 6 to 8 inches and tamp. Plumb posts. 4. Fill with concrete and check for plumb. 5. After concrete cures (24 hours), bevel posts at 48 inches. 8" DIA POSTS 6. Locate holes for horizontal pipes. 7. Pilot drill horizontal pipe holes with a 3/8- by 10- inch shank bit; use a heavy -duty, '% -inch electric drill if power is available. 8. Drill 2-inch holes using a 2-inch, self -feeding bit with a 12-inch extension. 9. Install horizontal pipes. Pipes may have to be driven through the holes with a small hammer. 10. At one end of each horizontal pipe, drill a 3/8- inch hole through the post and the center of the pipe so it may be pinned with a 3/8-inch bolt. Countersink both ends of the bolts. 11. Construct situp boards as shown in drawing. For best results in bonding ethafoam pads to the situp boards, apply an even coat of styro bond or vinyl adhesive directly to the situp board with a serrated mastic spreader. Spread the adhesive over the entire area to be covered by the pad. Do not apply the adhesive directly to the pad material. 6.0 2" NYLON STRAP STEEL PIPE 12' 12" 12' . .—o• 12.. o• , pq0� 00.� 24" • p. p •... o . eQ0i 1 14  lob 8" mita 6' 4" PAD 011--- 12" f- L J 8' 0" 1` 5' 10" 111N. s 4' 0" �% [4111F--- 2' 3" ail" wog O 0 O 0 O 0 O 0 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 SITUP BOARD CONSTRUCTION 15 Station 7/14 BENCH BLASTS/STEPUP Materials 3 Cedar or redwood posts (4 by 4 inches by 8 feet) 2 Pieces dimension lumber (2 by 6 inches by 10 feet) 9 Pieces dimension lumber (2 by 6 inches by 8 feet) 2 Pounds 16 penny nails 2 Bolts, nuts, washers (3/8 by 8 inches) 6 Concrete wall blocks (7-5/8 by 7-5/8 by 15-5/8 inches) Construction Guidelines 1. The three -level bench may be constructed onsite according to the drawings, or it may be constructed in- doors and taken to the site. 4' 0" 2. Place the bench in location and mark the ground for hole and pad location. 3/1.. //till/ I 13" 2 1 `'4.'64 2x6 PLANKING 3. Remove bench and dig holes for concrete blocks and posts. 4. Set blocks in holes so that each is level with the other and tamp in dirt to stabilize. 5. Set two 4- by 4-inch posts in holes two and seven and pour concrete. Plumb posts. 6. Concrete should be made level with the six concrete blocks and smoothed._ . 7. After the concrete cures (24 hours), set the bench into place. 8. Bolt the bench to the posts in holes two and seven. Countersink the bolts. 4' 0" 15 3/4" r 8" 01A POSTS 2x8 BRACE BETWEEN POSTS 2' 0" 1f 31" 20" 16 Materials List for Exercise Stations 8 Cedar or redwood posts (4 by 4 inches by 8 feet) 2 Pieces dimension lumber (2 by 4 inches by 8 feet) 26 Pieces dimension lumber (2 by 6 inches by 8 feet) 2 Pieces dimension lumber 2 by 6 inches by 10 feet) 4 Pieces dimension lumber (2 by 10 inches by 8 feet) 7 Untreated rails (4 inches by 7 feet) 2 Treated posts (6 inches by 6 feet) 4 Treated posts (6 inches by 8 feet) 2 Treated posts (6 inches by 7 feet) 10 Treated posts (6 inches by 3 feet) 3 Treated posts (8 inches by 14 feet) 2 Treated posts (8 inches by 6 feet) 1 Treated or untreated post (8 inches by 8 feet) 4 Peeled untreated logs (12 inches diameter) 3 Schedule 80 (1.66od x .200 wall) galvanized steel pipes (1% inches by 7 feet) 2 Schedule 40 (1.9od x .145 wall) galvanized steel pipes (1% inches by 8 feet 6 inches) 3 Schedule 40 (1.9od x .145 wall) galvanized steel pipes (1% inches by 6 feet 8 inches) 4 Pounds 16 penny nails 5 Bolts, nuts, washers (5/8 by 8 inches) 14 Lag screws, washers (3/8 by 6 inches) 2 Lag screws, washers (3/8 by 10 inches) 40 Bolts, nuts, washers (% by 3 inches) 12 Lag screws, washers (3/8 by 12 inches) 2 Bolts, nuts, washers (3/8 by 6 inches) 2 Strips nylon webbing (1% by 48 inches) 2 Ethafoam pads ('/s by 19 inches by 6 feet 4 inches) 1 Tube styro bond or vinyl adhesive 2 Steel adjuster buckles for 1%-inch webbing 8 Concrete reinforcing bars (v2 by 30 inches) 6 Standard concrete wall blocks (7-5/8 by 7-5/8 by 15- 5/8 inches) 4 Gallons paint or stain 2 Yards concrete (mixed) 17 Signing the Trail Signs are an important part of the trail. Some explain the purposes of the trail. Others describe the exercises so they can be performed properly. Signs help insure a safe, enjoyable recreational experience. The signs are silk-screened on a steel substrate and cost $70 cT'J per package plus postage. �S For further information contact: , 9)U )e'� Stensrud Sign Products 314 North First West Missoula, MT 59809, (406) 728-7446 The sign package consists of: • Four signs at the trail entrance. • Signs for the dual-purpose exercise stations. • Directional signs. Signs are silk-screened with brown ink on a white back- ground. They are ready for mounting on the sign boards shown in the drawings. The signs can be affixed with screws or bonded to the boards with a compatible waterproof construction or panel adhesive. 18 Four signs at the trail entrance: Welcome to the Fitness Trail. an idea Inspired by the popular exercise courses of Europe. The Trail offers a physical challenge regardless of age or conditioning and the chance to improve fitness and health while having fun. There are 14 exercise stations along a )4-mile togging path. Jog on the Trail to strengthen heart, lungs. and legs. Budd muscle strength by performing the exercises. Or do both for all around fitness. • 1 • Before the Trail. A 4- or 5-minute warmup prepares your body for exercise. Begin with easy stretching .then move to more vigorous calisthenics. Pay attention to • Stretching lower back. • Stretching hamstrings and calf muscles. • Increasing exercise tempo gradually. Suggested Warmups Wall Stretch (calves and tendons) L' Stride Stretch (groin) ,....111‘. ,...,( (j Flexed Leg -Back Stretch (legs and back)^tr Standing Toe Touch Ihamstnngs) [r r X Jumping Jacks (legs and trunk) Squat Thrust pegs and trunk) I • 3 ♦ • The Trail is designed fbrinformal exercise Or serious training. However you chOOSe to entoy the Trad - don't overdo. Start slowly and keep your pace comfortable. Follow the directions at each exercise station. Suggesnon Lap 1 Walk or tog without stopping at stations Lap 2 - Exercise at stations 1 through 7. walk Or tog between each Lap 3 Walk or tog without stopoing at stations. Lap 4 - Exercise at stations 8 through 14. walk or tog between each After the Trail.. A gradual cooldown Is vital to avoid sore muscles. Walk or tog slowly after completing exercise t0 continue the pumping action of muscles. promote circulation. and Speed recovery. A few minutes of leg stretching also helps prevent soreness. IPA /1/1 PPP 4 19 Signs for the seven dual-purpose exercise stations: Chinup Pull up till chin is over bar. Return to hanging position. Beginner 10* Intermediate 3-6 Advanced 7+ . * NW*" grOund Log Hop Face length of log. Hop sideways across log; repeat hop back across log. Beginner 5 hops Intermediate 10 hops Advanced 20 hops Walk length of logs. Start over if you drop off. 20 Squat Jump Squat until legs at 90-degree angle; jump high. Switch position of feet on way down and jump again. Beginner 5 each leg Intermediate 10 each leg Advanced 15+ each leg I Dips Grasp bars. Support weight on arms, lower body and return. Beginner 1 Intermediate 5 Advanced 15+ I Pushup With hands outside shoulders, push up keeping back straight. Return until chest almost touches deck. Beginner 15 * Intermediate 20 Advanced 40+ • ANMININIMININ Supporting weight on arms, hand walk length of bars or as far as possible. 21 Hurdles I Situp Curl up to sitting petition and touch right elbow to left knee and return. Repeat, alternating right and left elbow touch. Repetitions with board on lowest bar: Beginner 10 Intermediate 30 Advanced 50+* *game board to increase resistanes. 22 Leg Lift Lift legs slowly to 90-degree angle; slowly return; repeat. Repetitions with board on lowest bar: 411116 Beginner 5 Intermediate 10 Advanced 20 + • • Firs board to .ncrease res.stance Bench Blasts With right foot on bench. blast off. Switch position of feet on way down (Women use low bench. men medium bench. For added resistance use higher bench.) Beginner 5 Intermediate 10 Ad., anced 15 - Directional signs: NMI" fitness11 trail distanceIro loop 1 Stepup Step up and down on bench as fast as possible do indicated number. then change lead leg. (Women use low bench men medium bench For added resistance use higher bench.) Beginner 10 each leg Intermediate 20 each leg Advanced 30 each leg Ali fitness trail distance loop r 23 Constructing Sign Mounts Sign mounts are designed so the signs can be easily removed in the off-season to prolong their life. Locate signs near appropriate stations so they can be readily seen from the trail. Make sure the signs don't compromise safe use of the stations. Locate the four-sided entrance sign far enough off the trail so there is ample room for a number of people to read the information and warm up without interfering with those already on the trail. Position signs to minimize exposure to the sun or, if possible, locate the mounts in the shade. Exposure to direct sunlight shortens sign life. 24 Entrance Sign Box Details Materials 1 Cedar or redwood post (4 by 4 inches by 8 feet) 24 Flathead wood screws (No. 6 by 1 inch) 4 Flathead wood screws (No. 8 by 1% inches) % Pound 8 penny finish nails Wood glue Polystyrene glue 1 Lag bolt (14 by 2 inches) 1 Fender washer (14 inch) 4 Cedar or redwood posts (ripjled from station sign post material) (2 by 2 by 14% inches) 1 Piece lumber or doorstop molding (1 by 2 by 24 inches) % Inch exterior plywood: 1 Piece (19% by 19% inches) 2 Pieces (10% by 15 inches) 2 Pieces (11 % by 15 inches) 1 Piece (10% by 10% inches) % Pint exterior latex (color optional) 2 Pints exterior oil primer 2 Pints exterior brown enamel (oil base) Construction Guidelines 1. Construct sign box as illustrated. Do NOT install corner molding. 2. Prime and paint box and corner moldings (unas- sembled) with exterior primer and exterior brown (match sign color if possible). 3. Center sign on box so molding overlaps sign edges evenly. Bond signs with screws or compatible adhesive. (See illustration for sign sequence.) 4. Screw corner moldings in place. 5. Dig post hole approximately 30 inches deep. 6. Glue and nail sign box stops onto a cedar post that measures 4 inches by 4 inches by 8 feet. 7. Set post in ground with one side perpendicular to trail entrance. Tamp securely in place. B. Bolt sign box to post with sign 1 facing entrance. Note: Sign box is designed for easy removal for off-season storage. ENTRANCE SIGN BOX DETAILS Thoroughly coat exposed edges with exterior latex 2" x 2" x 1415" -� 14 req 1 'h" x 11'h" x 15" ext plywd (2 req) 'h" x 10%" x 10%" ext plywd with 316" sq hole in center 15" 1" x 2" or doorstop molding (all 4 sides) Prime and 2-coat entire assembly with brown exterior enamel (match sign color if possible) x 1014" x 15" ext plywd (2 rag) a L- 4 " y Imo" (tYP) 4" x 4" x 8' Cedar or Redwood post Install 30" below ground level (minimum) Note- Assemble with glue and nails, install corner molding with screws x 19%" x 19'h" ext plywd i 1 x 15 outside comer molding 44 reel) Install with No. 6 x 1" flathead wood screws (after gluing signs in place) No. 8 x PA" flathead wood screws Y Ya" x 2" lag bolt (install to facilitate offseason removal) �r i t------�---1 1 25 SIGN SEQUENCE Sign 1 faces entrance 28 Sign 4 n =lrr �,.,... _. Ps% X Sign 2 Sign 3 STATION SIGN MOUNT DETAILS Prime and 2-coat entire assembly with brown exterior enamel (match sign color if possible) 2" x 12" dimension x 16" 1 dado x 14" deep Glue & screw into slot 1" x 2" dimension No. 8 x 11/2" flathead wood screws 4" x 4" x 4' cedar or redwood post ri 27 Stations Sign Mount Details Prime entire assembly and paint it with two coats of brown exterior enamel. (Match sign color if possible.) Materials 7 Pieces dimension lumber (2 by 12 by 16 inches) 14 Pieces dimension lumber (1 by 2 inches) (Cut as per pattern) 56 Flathead wood screws (No. 8 by 11/2 inches) 7 Cedar or redwood posts (4 by 4 inches by 4 feet) 1 Pint exterior oil primer 2 Pints exterior brown enamel (oil base) Wood glue Construction Guidelines 1. Cut 2- by 12-inch dimension 16 inches long. 2. Dado two slots-%- by 1/2-inch-deep center on 2- by 12-inch board with a 31/2-inch space between slots (width of post.) 3. Using furnished patterns, cut 1- by 2-inch dimension and drill screw holes with 5/32-inch bit. 4. Glue and screw 1- by 2-inch dimension lumber into slots. 5. Prime and paint assembly with brown enamel. (Match sign color if possible.) 6. Bond signs to 2- by 12-inch dimension lumber with adhesive. Nail pins, screws, or edge trim can be used with the adhesive to fasten signs more securely. 7. Cut 4- by 4-inch by 4-foot post at 30° angle. 8. Dig post hole 18 to 24 inches deep. Locate sign to avoid sun. (Sign should face north, if possible, as exposure to the sun shortens the life of signs.) S. Screw sign assembly to post. 28 Materials List for Sign Mounts 5 Cedar or redwood posts (4 by 4 inches by 8 feet) 1 Piece dimension lumber (2 by 12 inches by 10 feet) 1 Piece exterior plywood (Y: inch by 4 by 8 feet) 2 Pieces dimension lumber (1 by 2 inches by 8 feet) 1 Piece outside corner molding (1 by 1 by 6 inches) 24 Flathead wood screws (No. 6 x 1 inch) 60 Flathead wood screws (No. 8 by 11/2 inches) 1 Lag bolt (Y. by 2 inches) 1 Fender washer ('/. inch) % Pound 8 penny finish nails % Pint exterior latex 1 Quart exterior oil primer .. 2 Quarts brown exterior enamel (oil base) Wood glue Adhesive 4' PATTERNS 4" x 4" x 4' Cedar Post •••._ 5/32" Drill r• 29 Fitness Trail Brochure The facing page contains a Fitness Trail brochure intended for duplicating after pertinent facts about your trail are added to the two blank panels. Include things like a map, hours open, special trail features, recommended distance loops, parking information, and other tips helpful to potential trail users. A brochure highlighting your trail will encourage use and make the experience a more enjoyable one. If your trail was a community effort built with the help of local firms or service clubs, you may want to add a note of recognition and thanks. Carefully detach the brochure page, paste up your informa- tion, and print the number of copies you need. Colored stock or ink adds an attractive touch. Fold and distribute your brochures to businesses, schools, visitor information centers, clubs, and other similar groups. If the trail is near a campground, post brochures on the camp bulletin board. After yearly maintenance on the trail each spring, renew interest with a note in area newsletters or newspapers. Reprint your brochure —perhaps in a different color —and redistribute. Detach facing page and use as camera copy for your printer Three panel brochure 30 a U.S. Government Printing Office : 1984 - 421-227/10067 REVISED TIME SCHEDULE FOR LAND AND WATER CONSERVATION FUND APPLICATION * January 4, 1991 -'Project Proposal Due (Work would include site plans, budget, site ownership). * May 3, 1991 - Submittal of Formal Application (This assumes preliminary approval of project proposal). * July, 1991 - Project Presentation to Idaho Department of Parks and Recreation Board of Commissioners. * August through September 1991 - Project Review by IDPR Staff and Board to establish project priority. * November through December 1991 - IDPR Submits Prioritized Applications to Federal Government. * March 1992 - Money Made Available to Approved Projects. REVISED TIME SCHEDULE FOR LAND AND WATER CONSERVATION FUND APPLICATION * January 4, 1991 -'Project Proposal Due (Work would include site plans, budget, site ownership). * May 3, 1991 - Submittal of Formal Application (This assumes preliminary approval of project proposal). * July, 1991 - Project Presentation to Idaho Department of Parks and Recreation Board of Commissioners. * August through September 1991 - Project Review by IDPR Staff and Board to establish project priority. * November through December 1991 - IDPR Submits Prioritized Applications to Federal Government. * March 1992 - Money Made Available to Approved Projects.