MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE:

WHAT IS HEALTHY ACTIVE LIVING? Before starting off on a journey, you need to know what your starting point is. This exercise will help you and your teacher learn what general knowledge you already have regarding Healthy Active Living. Mission: Read the questions below and record your answers in the space provided. To me, wellness means... To me, fitness is... To me, active living means... To me, healthy eating means... My attitude to physical fitness is shpaed by... I like taking part in physical activities that... 2

If you are generally health fit, then you can probably look forward to a long life. All the important body parts (heart, lungs, muscles, bones) are in good working order and are exercised regularly. 4

Cardiovascular fitness Endurance Strength Flexibility Body composition Balance Power Speed Agility Coordination Reaction times 5

Mission: Place the appropriate letter from column B into the answer box for column A. Each answer may only be used once. COLUMN A ANSWER COLUMN B 1 Cardiorespiratory A The relative percentage of body fat compared to lean body mass (muscle, bone, water etc) 2 Agility B Ability to maintain an upright posture while stationary or moving 3 Flexibility C Integration of hand and foot movements with the input of the senses 4 Speed D Ability to do strength work at an explosive pace 5 Muscular Strength E Ability of the heart and lungs to deliver oxygen 6 Reaction Time F Ability to change direction rapidly and accurately 7 Muscular Endurance G The range of movement at a joint and the ability of a muscle to stretch 8 Coordination H Ability to respond to a situation in a short period of time 9 Power I Ability to cover a short distance as quickly as possible 10 Body Composition J The amount of force that can be produced by a single muscle contraction 11 Balance K Ability of muscles to work over a long period of time 6

MAJOR MUSCLES This exercise will help you become more familiar with the major muscles of the human body. Mission: Use a different coloured pencil to colour each word on the right hand side of page. The use the same colour to identify the corresponding muscle on the illustrations of the muscular system below. FRONT OF THE BODY = ANTERIOR SIDE Sternocleidomastoid Adductors Deltoids Pectorals Abdominals Biceps Wrist flexors Sartorius Quadriceps Tibialis Anterior 7

BACK OF THE BODY = POSTERIOR SIDE 8

HOW DO I FEEL ABOUT MYSELF? 1. The table below has pairs of statements about your actions and feelings. Respond to each by circling the number that you think best conveys how you act or feel. Do this first in BLUE pen; add up your scores and put it in the starting score box. HOW DO I FEEL ABOUT MYSELF Always use the lift Often tired Never do chores Often feel moody Never get up early Often sleep poorly Often get tense Rarely play sport Often feel bored Unhappy with my looks Never use the lift Always energetic Often do chores Often cheerful Always get up early Often sleep well Mostly feel relaxed Often play sport Mostly feel fuluilled Happy with my looks STARTING SCORE: FINISHING SCORE: 2. Complete the table again AFTER COMPLETING A SET OF EXERCISES, A WORKOUT, OR AFTER A SPORTS GAME. Use a different colour pen and put your score in the finishing box. 9

DOES MY LIFESTYLE HELP MY FITNESS? Introduction: Your level of fitness doesn t only depend on the amount of sport you play or the number of workouts you do each week. Your general level of activity during the other 90% of the week is a major factor. Circle your score for each of the questions on the table below What fraction of time between 9.00am and 6.00pm do you spend walking about? Almost none Almost 1/4 ¼ to 1/2 More than 1/2 1 2 3 4 How often do you lift or carry heavy objects (say over 7kg)? Almost never Up to 5 x a day 6-10 x a day 10+ x a day 1 2 3 4 How many hours per week do you walk or bike? Less than 1 hour 1-2 hours 2-4 hours 4+ hours 1 2 3 4 How many hours do you spend in vigorous leisure activity? Less than 1 hour 2-3 hours 3-4 hours 4+ hours Do you run up or down stairs? 1 2 3 4 Almost never Sometimes Often Almost always 1 2 3 4 How is your stress level at home? High Fairly high Moderate Low 1 2 3 4 How is your stress level at school? High Fairly high Moderate Low 1 2 3 4 10

Why do you think your general activity level during the week is a significant factor in assessing your overall fitness? WHAT IS MY OVERALL FITNESS RATING? Circle the fitness rating would you give yourself right now? Date: Circle the rating that will be your goal for the end of this year? Date: RATING COULD BE BETTER INTERPRETATION OF MY OVERALL FITNESS SCORE The positive thing here is that improvement should be easy. Start any exercise program gently, paying special attention to warm up and stretching. RATING COULD BE BETTER INTERPRETATION OF MY OVERALL FITNESS SCORE The positive thing here is that improvement should be easy. Start any exercise program gently, paying special attention to warm up and stretching. FAIR You should do some physical activity. Begin your exercise program with care, and increase your overall level of activity FAIR You should do some physical activity. Begin your exercise program with care, and increase your overall level of activity AVERAGE Your fitness level is adequate for your lifestyle. However, you could improve your fitness and well being by completing an all round exercise program. AVERAGE Your fitness level is adequate for your lifestyle. However, you could improve your fitness and well being by completing an all round exercise program. GOOD You are quite fit, but remember you need to maintain this throughout life. Use an exercise program which will improve your weaker elements GOOD You are quite fit, but remember you need to maintain this throughout life. Use an exercise program which will improve your weaker elements VERY GOOD Your fitness level is fine. Any exercise program will help maintain or improve this level. VERY GOOD Your fitness level is fine. Any exercise program will help maintain or improve this level. 11

TARGET HEART RATE Your heart is the most important muscle in your body. It is the pump that delivers oxygen rich blood throughout your body. Your heart is made up of muscle. Like all muscles it will become stronger with use. The type of exercise that will strengthen your heart is called. As it strengthens, it will become a more powerful pump that pushes more blood with each beat. What will happen to your resting heart rate as your heart gets stronger? To improve and maintain the strength of your heart it is important to participate in regular aerobic exercise. Before beginning any exercise program you should consult a doctor to be sure you are in good health. Aerobic Exercise Guidelines (F.I.T.T. Principle) 1. FREQUENCY (how often?) at least 3 days per week 2. INTENSITY (how hard?) in your personal target heart rate range 3. TIME (how long?) at least 20 minutes 4. TYPE (what?) jogging, swimming, bicycling Here is how to calculate your target heart rate range... 1) First of all you need the following data: A) Maximum Heart Rate (220 your age = MHR) My MHR = B) Resting Heart Rate (count pulse at rest for 1 minute) My RHR = 2) Enter the above data in the following two formulas and solve. The formulas represent the lower 60% and upper 85% limits of your target heart rate range. 60 x = / 100 = MHR LOWER LIMIT 85 x + / 100 x.85 = MHR UPPER LIMIT 3) Enter your target heart rate: My target heart rate is: to Lower limit Upper limit How to use your target heart rate After at least five minutes of continuous aerobic exercise take your pulse for six seconds. Then multiply by 10 or add a zero to the end for example, a six second pulse of 17 would be 170. Check to see if your pulse us in your target heart rate range. If it is higher slow down. If it is lower speed up. HAVE FUN!!!! 12

YOUR LIFETIME FITNESS HEART RATE TRAINING ZONES When a person knows their threshold heart rate number and training zones, then exercising within them results in increased energy, fat loss, performance gains and improved fitness. Use your AT to determine your zones because as your fitness level improves, your ability to exercise improves. Therefore, your training zones will change. The goal is to do more work, with less effort, to burn more calories! HR ZONE HR OBJECTIVE APPLICATION FEELING RANGE 5 Speed and Power PEAK 173 - Develop speed and muscular power - VO2 Peak - Sprints - Very intense, short intervals (up to 1min) - Very uncomfortable - Out of breath, heart beat is intense and coming out of your chest - Form breaks - Eventual muscle failure 4 Anaerobic Endurance 172-157 - Increase tolerance to lactic acid Exercise longer at anaerobic intensities Pull anaerobic threshold up - Increase cardiac output (stroke volume up, bpm down) - Intense medium length intervals (1 to 4 mins) - Time trials - Tempo workouts - Group Fitness - Difficult and uncomfortable - Muscles feel heavy (intense burn) - Feels like you cannot continue much longer - Looking for a way out 3 Aerobic Endurance 156-141 - Exercise longer at anaerobic intensities - Pushing anaerobic threshold up - Increase body s caloric burn rate of fat and sugar - Increase ability to burn fat more efficiently - Long moderate intervals (4 to 10mins each) - Endurance building - Steady runs - Group Fitness - At AT,jaw drops, recognize breathing, noticeable muscle burn - Zone 3 muscles can feel it but get through it 2 Aerobic Development 140-110 - Build aerobic efficiency - Train the body to burn fat at a higher caloric burn rate - Improve endurance foundation - Long, slow distance - Base building - Hard to stay at this intensity, body s core and muscle temperature rises - Recognize body is working, but can maintain - No noticeable muscle burn 1 Warm Up 109-94 - Preparing to exercise - Regenerate and recover after bouts of intense training - Create blood flow - Warm up - Recovery or rehabilitation - Raise body s core temperature, prepare for exercise 13

1 AEROBIC PHASE Purpose: to increase heart rate and oxygen supply to the muscles 4 ANAEROBIC PHASE Purpose: to increase intensity of exercise to match level WARMING UP 2 ACTIVE STRETCHING PHASE Purpose: to help prevent injury by increasing my range of movement 3 SPECIAL SKILL PHASE Purpose: to tune up sport speciuic motor skills to the level required in the match Activity: Choose a sport or physical activity in which you are interested. Complete the chart below detailing a warm up session for your sport. AEROBIC PHASE Duration I suggest: ACTIVE STRETCHING PHASE SPECIAL SKILL PHASE ANAEROBIC PHASE Exercises: Duration I suggest: Exercises: Duration I suggest: Exercises: Duration I suggest: Exercises: 15

MISSION: Complete the K column with all the details you KNOW about personal fitness appraisals. Record any questions, such as what you WANT to know about personal fitness appraisals, in the W column. Record any new information that you have learned under the L column. K W L What do I KNOW? What do I WANT to know? What have I LEARNED? MISSION: Work with a partner and review your KWL columns together. Fill in any additional details in the L column. Then create a graphic organizer, such as a placemat or a concept map that brings together all the information listed in the L column. 18