Grade 11 Healthy Active Living

GRADE 12 HEALTHY ACTIVE LIVING

PORTFOLIO

PPL40I

YOUR NAME

TEACHER NAME

DUE DATE:

Create your own title page with pictures, etc. It must have the basic information.

Grade 12 Healthy Active Living Portfolio Evaluation

The portfolio is an integral and required evaluation of the course and failure to demonstrate achievement of key expectations may affect the grade or jeopardize the earning of the credit. Throughout the term, each student will monitor, record and reflect on different aspects of healthy active living principles affecting his/her lifestyle. A final portfolio submission is required within the last month (hard due date of January 22, 2016) of the course to meet these expectations. Written communication is an important component in the evaluation.

30 % Final Summative Evaluation

20% Portfolio + 10% Exam (Final Fitness Level & Written)

Portfolio Evaluation

Fitness Appraisals30

Checklist 100

Evaluation 70

______

Total_ 200

Checklist

Checklist items are to be placed in the order as they are listed below. You must complete all items from the compulsory checklist.

Compulsory

Title page

Fitness Appraisals (3)

_____ Lifestyle Questionnaire

_____ Introduction

_____ Fitness Programs & Equipment Safety

_____ Lifestyle Follow-up (3)

_____ Conclusion

_____ TOTAL (100)

*The checklist items will be evaluated for completeness, accuracy and detail reflected in the Portfolio Rubric*

Personal Lifestyle Program

_____ Clear statement of goals

_____ Description of how program achieves goals

_____ Calculation of training weight

_____ Use of diagrams/charts

_____ Identification of muscle groups/actions

_____ Safety concerns/proper technique

_____ MonthlyMonitoring Logs (activity, nutrition, stress, heart rate, strength, etc.)

_____ Demonstration ofunderstanding and principles of FITT principles

_____ Total (50)

Article Response

_____ Article included

_____ Title page

_____ Four key points

_____ Opening paragraph/description of article/source/date/publication

_____ Connection to personal lifestyle program

_____ Use of specific details to support connection

_____ Very clear connecting statements between information and lifestyle program

_____ Conclusion/summary of article and personal thoughts

_____ TOTAL (20)

Lifestyle Questionnaire

Name ______Date #1____/____/____

1.Indicate the physical activities in which you have participated over the last month during you leisure time.

Exercise Type

/ # of Occasions over the Last Month / Average # of Activity Minutes Spent on Each Occasion / Slight Change from Normal State / Some Perspiration, faster than Normal State / Heavy Perspiration, Heavy Breathing
Frequency / Duration / Intensity
1-15 / 15-30 / 31-60 / 60+ / LIGHT / MEDIUM / HEAVY
Walking for Exercise
Bicycling
Swimming
Jogging/Running
Gardening
Home Exercises
Ice Skating
Cross Country Skiing
Tennis
Golf
Popular Dance
Baseball/Softball
Alpine Skiing
Ice Hockey
Bowling
Exercise Classes
Racquetball/Squash
Curling
Other-Specify:

How long have you been doing some physical activity in your leisure time at least once a week?

 I don’t do an activity each week

 For less than 3 months

 From 3 months to just under 6 months

 6 months to just under1 year

 From 1 year to just under 3 years

 From 3 years to just under 5 years

 Five or more years

3. If you want to participate more in physical activities than you do now, why aren’t you able to? (Check at most 3 reasons.)

 I don’t want to participate more

 Lack of time because of other leisure activities

 Requires too much self-discipline

 Ill health

 Cost too much

 Lack the necessary skills

 Injury or handicap

 No facilities nearby

 Lack of energy

 No leaders available

 Available facilities are inadequate

 Lack of time because of work/school

 Other______

If you wanted to participate more in physical activities, which of he following would increase the amount of physical activity you do? (Check at most 3.)

 Nothing

 Organized sports available

 More leisure time

 Better or closer facilities

 Organized fitness classes

 Having necessary equipment

 Different facilities

 Fitness test with personal activity program activity

 More energy

 Less expensive facilities

 People with whom to participate

More self-discipline

 More information on the benefits of doing physical activity

 Common interest of family

 Better health

 Common interest of friends

 Other______

From this list of reasons why some people do physical activities during their leisure time.

How important is each of these to you?

Very Important / Of some Importance / Of little Importance / Of no Importance
To feel better mentally and physically
To be with other people
For pleasure, fun or excitement
To control weight or to look better
To move better or to improve flexibility
As a challenge to my abilities
To relax or reduce stress
To learn new things
Because of fitness specialist’s advice for improving health in general
Because of doctor’s orders for therapy or rehabilitation
Other:

How important are each of the following to you in gaining a feeling of well being?

Very Important / Of some Importance / Of little Importance / Of no Importance
Adequate rest and sleep
A good diet
Low calorie snacks between meals
Maintenance of proper weight
Participation in social and cultural activities
Control of stress
Regular physical activity such as exercise, sports, or games
Using alcohol moderately or being a non-drinker
Being a non-smoker
Adequate medical and dental care
Positive thinking/meditation

Compare yourself to other of your own age and sex, would you say you are…

 More Fit Less Fit As fit

In the past year, what physical activities have you stopped doing? (Do not include those stopped due to a change in the season.)

 None or

Activity______

Why did you stop doing this activity?

Activity______

Why did you stop doing this activity?

What physical activities would you like to start in order to improve you fitness and health?

 None or Activity______

What is the main reason you have not yet started this?

Activity______

What is the main reason you have not yet started this?

Activity______

What is the main reason you have not yet started this?

With who do you/would you usually do your physical activities in your leisure time?

 No-one Friends Immediate family or relatives

 Co-workers Classmates at schoolOthers

At what time do you/would you usually do your physical activities? (Indicate more than one if you usually do activities more than once a day.)

 In the morningAt lunchtime In the afternoon

 In the eveningAt no special time

a) How would you describe your state of emotional well being?

 Very good Good  Adequate Poor Very poor

b) How do you think this might affect your physical activity/fitness goals?

 Aid Hinder No effect

Please explain______

What do you usually eat for breakfast? (Usually means at least four day a week.) Check all that apply.

I don’t eat breakfast Bread, Danish or donut Fruit or fruit juices  Yogurt

 Eggs At least 6 ounces of milk Tea or coffee  Granola

 Bacon or other meat,Other cereals Cheese

fish or poultry

In the last year have you been eating

/ Less / Same Amount as Before
Sweet food and candies
Fruit and vegetables
Fats and fried foods
Salt and salty food
Meals on a regular basis
The same amount of food or calories

a) About how many hours of sleep do you usually get each day?

 Six hours or less Eight Ten Seven Nine  Eleven +

b) Do you think you are getting enough sleep?

 Always Usually Seldom Never

a) About how often do you usually drink alcohol?

 More than once a day 1 to 3 times a week Less than once a month

 4 to 7 times a week 1 to 3 times a month I don’t drink alcohol

Go to question 17

b) About how many drinks do you usually have at a time?

Where one drink is:One pint of beer – 12 ounces

One small glass of wine

One shot of liquor or spirits

 One Two or three Four or five Six or seven Eight or more

Which of the following best describes your experience with tobacco. Check all that apply.

 I have not smoked

 I stopped smoking

 I currently smoke:

cigarettes occasionally

cigarettes recently

cigarettes over a year ago

less than half a pack of cigarettes daily

about a pack of cigarettes daily

two or more packs of cigarettes daily

 A pipe, cigars or cigarillos recently

 A pipe, cigars or cigarillos over a year ago

a pipe, cigars or cigarillos occasionally

a pipe, cigars or cigarillos daily

In general, how would you describe your state of health:

 Very good

 Good

 Average

 Poor

 Very Poor

Lifestyle Inventory Follow Up Questions – Physical Activities

Review your responses in the Lifestyle Questionnaire for questions number 1, 2, 3, 4, and 5 in order to help you put together your ideas for this section.

What percentage of your physical activities is:

(a) Connected to school activities______%(b) Connected to activities outside of school_____%

What intensity do you normally perform the majority of these physical activities at?

 Light Medium Heavy

Will finishing high school change your level or intensity of physical activity? Why or Why not?

______

Will your answer above have an impact on your overall level of health?

______

List activities you could do to maintain a physically active lifestyle after grade 12.

______

List possible barriers to maintaining a physically active lifestyle after grade 12.

______

Explain how your activities have reflected a holistic balance of the social, emotional, physical, and intellectual realm of personal fitness.

______

Lifestyle Inventory Follow Up Questions – Nutritional Fitness

Review your responses in the Lifestyle Questionnaire for questions number 13 and 14 in order to help you put together your ideas for this section.

What percentage of your food intake is controlled by:

(a) You ______%(b) Family______%(c) Friends______%

Do you feel these percentages will change in the next few years? Why or Why not?

______

What do you feel is the worst part of your nutritional fitness?

______

What do you feel is the best part of your nutritional fitness?

______

What changes do you feel you are capable of making to your nutritional fitness?

______

List possible barriers to maintaining nutritional fitness in a healthy active lifestyle after grade 12.

______

List ideas to overcome these barriers to maintaining nutritional fitness after grade 12.

______

Lifestyle Inventory Follow Up Questions – Emotional Fitness

Review your responses in the Lifestyle Questionnaire for questions number 6, 12, 15, 16, and 17 in order to help you put together your ideas for this section.

What do you feel are the three main factors that affect your emotional fitness? Rank these three factors.

1.______2.______

3.______

How will improved physical fitness help you “control” these emotional fitness factors?

______

What changes are you capable of making to social factors that affect your emotional fitness?

______

List possible barriers to maintaining emotional fitness in a healthy active lifestyle after grade 12.

______

List ideas to overcome these possible barriers to maintaining emotional fitness after grade 12.

______

Name:

FITNESS APPRAISAL SUMMARY

Fitness Test / Goal
1 / Result
1 / Fit
Index / Goal
2 / Result
2 / Fit
Index / Goal
3 / Result
3 / Fit
Index
Cardiorespiratory Endurance
12 minute run (m)
Muscular Endurance
Push ups (60 sec)
Sit ups (60 sec)
Chest Raises
(30 sec)
Double Leg Raises (30 sec)
Sitting Tucks
(60 sec)
Bench Jumps (60 sec)
Static Push Up (sec)
Flexed Arm Hang (sec)
Max. Pull Ups (Total #)
Muscular Strength
Basketball Throw (m)
Standing Long Jump (m)
Flexibility
Sit-Reach-Hold (cm)
Shoulder Flexion (cm)
Groin Flexion (degrees)
Back Extension (cm)
Agility
40 m Shuttle Run
(sec.)

Making the Connection

ANSWER THE FOLLOWING QUESTIONS INDEPENDENTLY AND SUBMIT THIS REFLECTION IN YOUR PERSONAL FITNESS PORTFOLIO

What are the physiological benefits of being physically active?
Why do I need to train (weight train, aerobics) to supplement my involvement in activities?
List the factors that influence the activities you get involved in.
What are the factors that affect your level of fitness? Can you control any of these factors? If so, give suggestions as to how you might control these factors.
List as many ideas as you can in two columns; Physiological Factors improved by being fit, and Psychological Factors improved by being fit.
Why is it important to have a high level of health related personal fitness?
Reflect on the personal amount of physical activity you do outside of school. What challenges do you face in keeping physically active? How might you overcome these challenges?
State ways that “being fit” or “being unfit” will help/hinder you throughout this school year.

INTRODUCTION OUTLINE

Length:

Minimum one typed page, double spaced, font no larger than 12

Content:

The four major areas of overall well-being, definition of healthy active living.

The role physical fitness, nutrition and mental health play in a positive healthy active lifestyle (i.e. benefits). Make reference to the Making Connections worksheet.

Check the internet to compare Teens your age in terms of activity level, self-esteem, nutrition, substance use, obesity, etc.

Identify strengths, weaknesses and areas for improvement from the first fitness appraisal, activity log, nutrition log and mental health journal.

Review the Life Skills Survey and make at least 5 reflective comments about your current health scores.

How will this portfolio help to make positive change in your life choices?

How important is each of the following in achieving a health, active lifestyle?

extremely important / very important / important / not so important / of little concern
1. adequate sleep
2 a good diet
3. low calorie snacks between meals
4. maintenance of proper weight
5. participation in social and cultural activities
6. control of stress
7. regular physical activity such as exercise, sports or games
8. being a non-smoker
9. adequate medical and dental care
10. positive thinking
11. having a better self-image
12. being more successful in sports
13. having more strength
14. increased energy
15. contributing to my health
16. having greater resistance to illness and disease
17. improve cardiorespiratory function
18. increased flexibility
19. improving my posture
20. improving my social outlook
21. increasing my social outlets
22. having an outlet for frustration/anger
23. increased efficiency for study, work, and other responsibilities

One thing about my lifestyle I would like to change i

CONCLUSION OUTLINE

Length:

Minimum one typed page, double

spaced, font no larger than 12

Content:

Review the fitness appraisals, Life Skills Survey, activity logs, nutrition logs, mental health journals and the Fitness Goals Self-Assessment.

List the changes made to improve healthy active living, give examples from above record-keeping to support those changes

Explain the results of the changes made (i.e. Scores on fitness tests, health score, less stressful incidents, etc.). Are you where you wanted to be at the end of the term (see SMART Healthy Active Living Plan)? Comment on your success in achieving the goals you set out for yourself throughout the course. List reasons for successes and/or possible failures.

Reflection of what was learned from this portfolio. What were your favourite fitness activities and/or workouts? Explain. Did the workout component have any bearing on your mental/emotional state, either during, after or throughout the semester? Explain. Did the course have any impact on your attitude and knowledge towards fitness and Healthy lifestyles?

How do you plan to maintain or continue to improve your healthy active lifestyle in the future? You will want to be specific about record-keeping, monitoring, progression, etc. Identify and explain aspects of the course (theory related or activity based) that you will apply to your fitness routine or lifestyle in the future. What activities or workout program do you see yourself continuing with in your future, i.e. jogging, aerobic classes, weight training, etc.? List and explain realistic strategies on how you will motivate yourself in the future to stay in shape and maintain a healthy lifestyle.