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Watching Videos

  • Thank you for your interest in the NCHPAD 14-Week Program. Please log in or register to view your personalized exercise and nutrition program.


Throughout the program you will see many videos.  Each week there is at least one new video on the homepage, the nutrition page, and on at least one of the exercise pages.  All of the videos work the same way.  Use this resource to guide your use of the videos.  The numbers on the images correspond to the explanations below them.

1.      Play:To play the video simply click on the “play” arrow button in the middle of the screen or in the bottom left-hand corner directly underneath the image. Once the video has begun, there are several additional features (explained below).

  1. Restart and Pause:Once the video is playing, you can click anywhere on the screen or on the play button again to pause the video.  Once it is paused, click again and the video will start right where you left off.Volume Control: To the right of the play arrow is the volume control button.  If you click on this button, it will mute the video.  If you hover your mouse over it, a volume control bar will appear to the right.  Click on the marker to move it to the right or left, turning the volume up or down.
  2. Video Length and Progress: Once you begin playing a video, you will notice the numbers to the right of the volume control will read something like “0:03/1:54.”  This means that you have watched 3 seconds of a video that is a total length of 1 minute and 54 seconds.
  3. Rewind:To go to an earlier part of the video, click on the circle and drag it to the left.
  4. Full Screen Mode:If you would like to watch the video as the full size of your screen, click on the “full screen” button in the bottom right-hand corner directly underneath the image.  Once you are in full screen mode, to exit simply press your “Esc” button on your keyboard or click the “full screen” button once more.
  5. Closed Captioning:If you would like to turn on the closed captioning, click on the “cc” at the bottom of the video.
  6. Video Transcript:If you would like the transcript of the video please click the “View Transcript” link directly below the video screen.
This resource will help you learn how to use the video features on the 14-Week website.


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Welcome to NCPAD's 14-Week Program to a Healthier You!

What is the program?

  • Description: A free, personalized, web-based physical activity and nutrition program
  • Target Audience: People with mobility limitations, chronic health conditions and physical disabilities
  • Goal: To help you get moving and making healthy nutrition choices
  • Duration: 14 weeks

How does it work?

  • You register for the program and tell us a little about yourself.
  • We take the information you gave us and, to the best of our abilities, provide you with personalized resources and exercises that meet your individual needs over the course of 14 weeks.
  • Because there is new material each week that builds on the previous weeks, the program works best if you visit at least once a week.

What do I get throughout the program?

  • New, personalized weekly exercises
  • Physical activity and nutrition tips
  • Motivational resources
  • Weekly recipes
  • Features to help you track your activity and what you eat
  • Optional reminders and alerts
  • Opportunities to connect with other participants
  • Access to 14-Week coaches