Enroll + Create Team Name

Track Progress

Share your Journey

Having issue tracking? Feel free to download the PDF version of the tracking sheet. You can then share your tracking information with your FitEx facilitator who will enter your update on your behalf.

We offer all participants the resources and support to participating in FitEx easy

Getting Started


Program description and what to expect when participating in FitEx


Answers to some of the most asked questions about tracking, registration fees and more

FitEx Materials


Don't have access to a computer? Find the registration form, paper tracking sheets, and post program survey here

Video tutorials


Find video guides for all the features of the FitEx website

I'm ready, what's next? 


Click here to sign up! 

Getting Started


Form a team of 4-8  friends, family members or co-workers, choose a team captain and a team name that reflects you

Create individual and team goals for physical activity and fruit & vegetable consumption, and see where you stack up in your county

Track your daily minutes of physical activity and fruits and vegetables on our website and watch you meet your goals

Frequently Asked Questions

How do I count miles of physical activity?


All types of physical activities count, as long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time.


1 FitEx Mile = 15 minutes of moderate or vigorous intensity activity


Aerobics class for 60 minutes = 4 miles

30 minute walk = 2 miles;

2 mile run = 2 miles




How can I tell if I'm doing moderate or vigorous intensity activity?


Intensity is how hard your body is working during aerobic activity. For most people, light daily activities such as shopping, cooking, or doing the laundry would be considered light activity and would not count as FIT Extension miles.  Why? Your body isn't working hard enough to get your heart rate up.

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:

  • Walking briskly

  • Doing water aerobics

  • Riding a bike on level ground or with few hills

  • Playing doubles tennis

  • Pushing a lawn mower

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:

  • Jogging or running

  • Swimming laps

  • Riding a bike fast or on hills

  • Playing singles tennis

  • Playing a basketball game

Check with your physician to see what activity is best for your age and health condition. If you have any of the conditions listed on the Registration Form, you should seek medical approval from your healthcare provider before participating in this program.


How do I count a cup of fruits and vegetables?

Check out the Fruit and Vegetable Chart on here for information on counting cups of fruits and vegetables --- there are numerous colorful   and tasty ways to get your fruits and veggies! Go to the my plate website for tips on how to get your fruits and veggies.



Why is there a Team Registration Fee of $2 per person (if your county has this requirement)?

Team fees will be used by the Agent to offset the costs of the program locally including costs associated with marketing and promotion, conducting program events such as a kickoff even or an end-of-program celebration, providing incentives or recognition items.



Why do you need to know more about me than just my contact information?


Fit Ex participants are asked to complete a short survey prior to “signing-up” for the program (Pre-survey) and again at the end of the program (Post-survey).


We collect information about our participants to help us understand who we are reaching, if we are missing any groups (i.e., lower income or minority groups), how the program is working for different groups, and where we need to make improvements. The information collected is looked at in total and we do not examine the information on an individual basis. All information collected is confidential.



  • We ask about your age, gender, race, ethnicity, employment status and education on the first survey (i.e. when you sign up for the program) so that we can 1) know if we are reaching all sectors of the population, especially those most in need of the program, and 2) modify the program as necessary in order to reach “high need” audiences. This information can help us to develop different promotion strategies in different locations in the state to make sure that we reach those who could benefit from the program most.

  • We ask about your body weight and behaviors related to physical activity and fruit and vegetable consumption so that we can generate data that will tell us and our stakeholders if the program continues to be successful in helping people become more active, eat more fruits and vegetables, and/or lose weight.

  • By combining the data on demographics (i.e., age, gender etc), physical activity, and fruit and vegetable consumption we can also figure out if the program is working better for some groups of people than for others (e.g., maybe it works very well for older adults, but not for young adults). This information can be used to modify future Fit Ex programs that could be tailored more specifically to different groups in the state.


All of the information that you provide will be kept confidential and we will not share your name or personal information with anyone outside of our program evaluation team. The evaluation team is bound by VT’s confidentiality policies. Any published data will be recorded as aggregates and no individually identifying data will be included at any time. 


FitEx Materials

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Paper Registration Forms


For participants who choose to complete the program on paper. Please distribute to your participants and return to the program manager.

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Paper Individual Logs


For participants who choose to complete the program on paper. Individual logs to record daily mileage and fruits & vegetable consumption.

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Paper Post Program Survey


For participants who choose to complete the program on paper. Please distribute to your participants and return to the program manager.


Video Tutorials

Team Member Tutorial

Team Captain Tutorial

Need help on specific features? Find shorter clips here:

Getting to the Registration page

Registration Form

Team Member Registration

FitEx website features

Team Captain Specific Features

Team Captain Registration

Changing Team Name

1981 Kraft Dr., Integrated Life Sciences Building

Virginia Tech, Blacksburg, VA 24060

e: harden.samantha@vt.edu

p: 540 231 9960