Physical Activity
Active Living
Definition of Active Living
Active living can be defined in many different ways. Here are three definitions:
Active living can be defined in many different ways. Here are three definitions:
- Active living can be defined as a way of life which values physical activity and integrates it into everyday life.
- Health and Social Services of the Northwest Territories states that "Active Living is a way of life where people choose to be physically active every day in their community; whether they are at school, at work, at home, or at play. Active Living is based on the belief that regular physical activity has many lifelong benefits. It means something different for everyone. Active Living playing with the kids, walking the dog, dancing with friends, walking at noon with co-workers, gardening, berry picking, fishing, splitting wood, cycling to work or school, or enjoying active times alone or with friends and family. Active Living also involves organized activities such as competing in your favourite sport or participating in an activity class of your choice."
- Some definitions of active living include other types of activities besides physical ones. They value physical, social, mental, emotional and spiritual activities, which are also integrated into daily living.
Goal Setting Action Plan
In this assignment you will design two action plans for active living. Make this action plan specific to yourself.
An action plan is a list of tasks that you have determined is needed to carry out to achieve a goal. Whenever you want to achieve something, draw up an action plan. This allows you to concentrate on the stages of that achievement and monitor your progress towards it.
To draw up an action plan, simply us the template provided. You may want to modify the form as needed to fit your unique situation. Here is a sample that you can use to guide your action plan.
In this assignment you will design two action plans for active living. Make this action plan specific to yourself.
An action plan is a list of tasks that you have determined is needed to carry out to achieve a goal. Whenever you want to achieve something, draw up an action plan. This allows you to concentrate on the stages of that achievement and monitor your progress towards it.
To draw up an action plan, simply us the template provided. You may want to modify the form as needed to fit your unique situation. Here is a sample that you can use to guide your action plan.
Physical Activity Plan
Your Physical Activity Plan is a description of how you plan to be physically active. To make the best use of your time, you should be physically active at least three times per week. Then increase this amount so you are active every day. (NOTE: Active does not necessarily mean workout).
You will do the following:
Your Physical Activity Plan is a description of how you plan to be physically active. To make the best use of your time, you should be physically active at least three times per week. Then increase this amount so you are active every day. (NOTE: Active does not necessarily mean workout).
You will do the following:
- Select at least three different physical activities that you will be taking part in throughout the school year
- For each of these activities complete a 'Risk Assessment and Safety Practices' form (here is an example)
- Print 10 copies (one for each month of the school year) of the Physical Activity Calendars
- At the start of each month use the Physical Activity Calendars to plan your months goals of fitness. Your goal is to increase the number and types of physical activities. Start at a minimum of 3 physical activities per week. Over the 10 months of the course you should increase this to a minimum of 30 minutes of physical activity each day (moderate to vigorous intensity).
- Sign your name and write the date on each calendar
- Have your parent/guardian sign his/her name
- keep all the calendars in your PE journal (you should have a calendar for all 10 months of the school year)
Wellness Journal
You will be required to complete periodic entries in your Wellness Journal (these are handouts that you will keep in your PE Journal). For these reflections, choose a topic that focuses on the activities in which you participated (ex. identified in your Log) and how well you are following your Plan. These reflections should be at least three lines long, but they can be longer. If you are having trouble with a topic, consider starting with one of the "opening lines" suggested below.
Through the reflection process you will determine why you enjoy certain activities and not others, what progress you would like to make in some activities, and what benefits you are getting from being active.
- Activities I was involved in this week were...
- The muscle groups I worked on this week were...
- I am making progress on the following goals...
- I am having challenges with the following goals...
- I worked on ______ this week
- The activity I did best this week was _____ because...
- I want to improve upon _____ next week because...
- The thing I did this week that I would like to do again is...
- The equipment I used this week when I was being active was...
- I think I made a good plan because...
Through the reflection process you will determine why you enjoy certain activities and not others, what progress you would like to make in some activities, and what benefits you are getting from being active.
Physical Activity Log (aka Log)
To complete this course, you must participate physical activity that is of moderate to vigorous intensity. Here is an explanation of the terms light, moderate, and vigorous activities:
You will use your Physical Activity Log to record all the physical activities you do throughout this course. Your Log will provide a record of your activities and form the basis for setting your personal goals related to fitness. The format of the Log will evolve as you get further into the course. You will include the type, duration, and intensity of the activity. By keeping track of the data, you will develop skills to help you be in charge of your own fitness.
To complete your Log, you will have three challenges:
You may already be meeting these challenges, in which case you may explore other activity and health choices. If you are not currently active and have some unhealthy behaviours, your challenge will be to become active and change your behaviours. Don't expect this to happen overnight. The three challenges are a target for you to strive for by the end of this course and for the rest of your life.
- During light activities, you begin to notice your breathing, but talking is fairly easy.
- During moderate activities, your heart rate increases and you can hear yourself breathe, but can still talk. Examples of moderate activities include brisk walking, bicycling (less than 15 km/hour), skateboarding, shooting baskets, and curling.
- During vigorous activities, your heart rate and breathing increase to an even higher level where it is difficult to talk. Examples of vigorous activities include jogging, swimming, walking briskly, doing jumping jacks, playing sports that involve running, tobogganing, shoveling snow, and walking through deep snow.
You will use your Physical Activity Log to record all the physical activities you do throughout this course. Your Log will provide a record of your activities and form the basis for setting your personal goals related to fitness. The format of the Log will evolve as you get further into the course. You will include the type, duration, and intensity of the activity. By keeping track of the data, you will develop skills to help you be in charge of your own fitness.
To complete your Log, you will have three challenges:
- participate in vigorous physical activity for 30 minutes each day
- develop healthy habits and active patterns of living
- persevere in being active when tempted to become inactive
You may already be meeting these challenges, in which case you may explore other activity and health choices. If you are not currently active and have some unhealthy behaviours, your challenge will be to become active and change your behaviours. Don't expect this to happen overnight. The three challenges are a target for you to strive for by the end of this course and for the rest of your life.
Week 1 Log
Use the Week-One Physical Activity Log to list the physical activities in which you participate during a one-week period. You can include a variety of physical activities such as going for a walk, playing volleyball, skateboarding, cleaning house, vacuuming, trapping, or golfing, etc. This Log should reflect what you ordinarily do. If you are not yet very active, this course will help you to be active.
Once you have completed the Log have your parent/guardian sign it. Keep this log in your PE Journal.
You will be assessed only on how well you have completed the Log. You will not be assessed on the content of your Log. Download the assessment rubric here.
Use the Week-One Physical Activity Log to list the physical activities in which you participate during a one-week period. You can include a variety of physical activities such as going for a walk, playing volleyball, skateboarding, cleaning house, vacuuming, trapping, or golfing, etc. This Log should reflect what you ordinarily do. If you are not yet very active, this course will help you to be active.
Once you have completed the Log have your parent/guardian sign it. Keep this log in your PE Journal.
You will be assessed only on how well you have completed the Log. You will not be assessed on the content of your Log. Download the assessment rubric here.
Weeks 3 to 8 Log & Wellness Journal
While you complete this Log you should work your way through the following three assignments from 'PE Theory':
Download and complete both the 'Week 3 to 8 Physical Activity Log' and the 'Wellness Journal'.
To complete this five-week Log, simply use the Log to list the physical activities that you took part in during the last four weeks. These should include a minimum of three physical activities and should add up to at least 15 hours (~ 2.5 per week) hours of physical activity participation. You can include a variety of activities of light, moderate, and vigorous intensity, such as going for a walk, playing volleyball, skateboarding, cleaning house, vacuuming, trapping, or golfing. Use the following chart to fill in the Level of Exertion column in the 'Week 3 to 8 Physical Activity Log'. Ask yourself how hard you feel you are working and match it with this chart.
You will be assessed only on how well you have completed the 'Week 3 to 8 Physical Activity Log' and 'Wellness Journal'. You will not be assessed on the content of the Log. Download the rubric assessment here.
While you complete this Log you should work your way through the following three assignments from 'PE Theory':
- Your Body's Response to Exercise
- Fitness Components
- Assessment, Analysis, Action
Download and complete both the 'Week 3 to 8 Physical Activity Log' and the 'Wellness Journal'.
To complete this five-week Log, simply use the Log to list the physical activities that you took part in during the last four weeks. These should include a minimum of three physical activities and should add up to at least 15 hours (~ 2.5 per week) hours of physical activity participation. You can include a variety of activities of light, moderate, and vigorous intensity, such as going for a walk, playing volleyball, skateboarding, cleaning house, vacuuming, trapping, or golfing. Use the following chart to fill in the Level of Exertion column in the 'Week 3 to 8 Physical Activity Log'. Ask yourself how hard you feel you are working and match it with this chart.
You will be assessed only on how well you have completed the 'Week 3 to 8 Physical Activity Log' and 'Wellness Journal'. You will not be assessed on the content of the Log. Download the rubric assessment here.
If you are taking the Independent PE class then download the additional Physical Activity Log Template form here. Remember you are to fill out a log for each week of the course and you must complete at least 2.5 hours of physical activity each week.
Physical Activity Assessment
At the end of each month (excluding September) you will complete a self-assessment for physical activity. These self assessments are to be printed off and kept in your PE Journal.
