TOPIC 1 PARTICIPATION COMPONENT

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Magnus Blankenship
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People are living longer and staying physically active into their senior years. Many people are retiring from work earlier than before, and most people have more leisure time than they once had.

1 PARTICIPATION COMPONENT INTRODUCTION In the past, people tended to be physically active only when they were young. As they got older, adults were usually only active as it related to their jobs and the few recreational pursuits they chose to take up. Today, all that has changed. People are living longer and staying physically active into their senior years. Many people are retiring from work earlier than before, and most people have more leisure time than they once had. All this means that more people are looking for more activities to fill their days and improve the quality of their lives. Many of us tend to stick with the activities that we already know and are comfortable with. We ignore those activities that we ve never tried or haven t developed the skills in yet. As you work through the Physically Active Lifestyles course, you will participate in a wide variety of different activities. You may be introduced to activities you ve never thought about before. You may rediscover games and activities you did when you were younger, but gave up as being kidstuff. In this course, nothing is kidstuff: if you played Frozen Tag when you were a kid, we want you to get a game going with your family and friends and see just how much fun it still can be. We want you to try new activities and develop new interests and skills. The more activities you participate in now, the more choices you will have when you are an adult, and the more likely you are to be physically active throughout your life. Page 1

2 PHYSICALLY ACTIVE LIFESTYLES 11 PARTICIPATION REQUIREMENTS In this course, you are required to participate in different types of activities for specified amounts of time. The chart below shows the categories of activities, the minimum amount of time required for each category, and the minimum number of activities required. Activity Requirements Activity Category Minimum Time Required Minimum Number 1. Lifetime Activities hours (total) consisting of: a) Outdoor Pursuits 4 hours minimum 3 b) Recreational Pursuits 4.50 hours minimum 3 c) Racquet/Court/Wall Games 2 hours minimum 2 d) Rhythmics 2 hours minimum 2 2. Team Games 8 hours minimum 4 3. Fitness Activities 6.50 hours minimum 3 4. Low-organized Activities 3 hours minimum 3 5. Cooperative Games 3 hours minimum 3 Note: To receive credit for this portion of the course, you must complete at least the minimum number of hours and the minimum number of activities in each of the categories. Page 2

3 The times indicated are minimum requirements only. Do as much as you like and are able to. Start participating in activities as soon as you can. Some activities can be done anytime, anywhere. Others need the right weather, or the right equipment, or some time to get organized. You have the entire duration of the course to complete all the activity requirements. As you participate in each activity, record that activity in the correct Activity Record Chart found in Appendix B, pages We have given you the instructions on how to complete the record charts and have shown you an example. Note: You are required to have someone confirm that you participated in the activities that you have listed. You must also include the observer s telephone number; your marker may verify with that person that you did participate in the activity. If you can, keep the record charts in the manual for the duration of the course. If you take them out of the manual, make sure you keep them in a safe place. You will be sending them to your marker as part of Assignment 4 at the end of the course. PARTICIPATION COMPONENT about whether an activity fits a category, talk to your marker before going ahead with it. Good luck with your activities! Remember to try new activities, play some games from your younger years, get others involved, and have fun! You want to make activity a scheduled part of every day, so make sure you enjoy what you re doing. SAMPLE ACTIVITIES On the following pages are some sample activities that you may like to try. Feel free to try any other activities that interest you. When you are deciding which activities are best for you, keep in mind: the cost safety factors your physical capabilities transportation your interest your parent/guardian approval (if necessary). You can participate in any activity you like, as long as it fits into one of the five categories that you have been given. To help you choose, we have included sample activities under the different categories (see pages 4-6). If you have any questions Page 3

4 PHYSICALLY ACTIVE LIFESTYLES LIFETIME ACTIVITIES (MINIMUM 12.5 HOURS/10 ACTIVITIES) Page 4 Outdoor Pursuits (Minimum 4 hours/3 activities) Canoeing Kayaking Rowing Sailing Windsurfing Hiking Orienteering Rock Climbing Rappelling Cross-Country Skiing Downhill Skiing Camping Snowshoeing Cycling Walking Rope Activities Woods Proofing Shovelling Snow Piling Wood Raking Leaves Mowing the Lawn Gardening Racquet/Court/Wall Games* (Minimum 2 hours/2 activities) Handball Squash Paddleball Racquetball Badminton Pickle Ball Short Tennis * Racquet games can be played in their traditional way, or they can be changed so you can play against a wall (as an individual) if facilities are not available. Recreational Pursuits (Minimum 4.5 hours/3 activities) Darts Bowling Shuffleboard Horseshoes Lawn Bowling Lawn Darts Croquet Frisbee Curling Golf Skateboarding Archery Table Tennis Fly Casting Horseback Riding Swimming Rhythmics* (Minimum 2 hours/2 activities) Folk Dance Square Dance Line Dance Modern / Interpretive Dance Social Dance Aerobics Novelty Dance * Some directions for dances are provided in Appendix C on page 93 of this manual. Give them a try on your own then teach someone else how to do it!

5 PARTICIPATION COMPONENT 2. TEAM GAMES (MINIMUM 8 HOURS/4 ACTIVITIES) In this category, the emphasis is on playing as much as possible and not on skill development. Your skill will naturally develop as you participate in various games. Basketball (2 on 2, 3 on 3, 21, Horse, Bump) Volleyball (cross-court, beach, 1 on 1) Soccer (indoor, outdoor, 3 on 3, 7-a-side) Touch Football Flag Football Rugby (touch or flag) Field Hockey Ball Hockey Roller Hockey Team Handball Lacrosse (indoor, outdoor, 5 on 5) Softball (slo-pitch, fastball, lob ball) Ice Hockey (Floor Hockey) Broomball (ice, gym) Ringette (ice, gym) Track and Field (indoor, outdoor) 3. FITNESS ACTIVITIES (MINIMUM 6.5 HOURS/3 ACTIVITIES) Calisthenics (exercises for warming up, cooling down, muscular strength, flexibility, and endurance) Jogging Cross-Country Running Speed Walking Fitness Testing Strength Training Interval Training Circuit Training Rope Skipping Tubing Aerobics (low-impact, nobounce, step-up, slide) Page 5

6 PHYSICALLY ACTIVE LIFESTYLES LOW-ORGANIZED GAMES (MINIMUM 3 HOURS/3 ACTIVITIES) Low-organized games are activities you can do with your friends or your family. They require very little equipment, minimal space, few participants, and very few rules. Often they are created on the spot, using whatever you have available at the time. Perhaps you are at the beach and you decide to play a game of Ultimate Frisbee, or perhaps a group of you organize a game of soccer baseball in a field somewhere. The options are endless. You will also develop leadership skills by organizing the activities. Check out Appendix D on page 100 of this manual for instructions on how to play some of these games. Page 6 Dodge Ball Cricket Speed Ball Pickle Ball Soccer Baseball Ultimate Frisbee Rounders Centipede Soccer Hike-It Direct Disk End Zone Soccer Comet Ball Golf 5. COOPERATIVE GAMES* (MINIMUM 3 HOURS/3 ACTIVITIES) Cooperative games are a bit more structured than low-organized games. They can be done with a group of friends, with your family, or with a community group (ie Cubs, Brownies, youth groups, church groups, etc) basically any group of people who come together to accomplish a common task. Sometimes the games are challenging, but they re still always meant to be fun. If you organize cooperative games, a side benefit is that you get the chance to work on your leadership skills. You might also gain valuable volunteer experience if you are working with a community group. Check out Appendix E on page 104 of this manual for instructions on how to play some unusual cooperative games. Parachute Activities Toss-A-Name Game Relay Games Booop Tag Games Circle the Circle Multicultural Activities Mine Field * One of the requirements of this category is that you must create and play at least one of your own cooperative games, using whatever equipment and facilities that you have available. When you have created and played your game, complete the chart Create a Game (Appendix B, page 94). Hold on to this chart and send it to your marker along with the other activity record charts in Assignment 4.

7 PARTICIPATION COMPONENT Reminders: Start your participation component right away. Keep it up throughout the course until you have completed all the required hours. Record your participation hours on the appropriate chart in Appendix B as soon as you have completed the activity. Whenever you discover a new facility, activity or resource person in your community, add it to your Personal Support Network chart in Appendix B. DON T SEND ANY WORK TO YOUR MARKER YET. GO ON TO TOPIC 2 NOW. Keep your charts in a safe place and send them to your marker with Assignment 4. Page 7

Physical activity can occur at a range of intensities, such as the following: (2) LIGHT

Physical activity can occur at a range of intensities, such as the following: (2) LIGHT Active Participation On the following pages, you will find a series of statements about the general levels and types of physical activity you participate in. Read each statement/question and then decide