Grade 10 Healthy Active Living Portfolio

GRADE 10 HEALTHY ACTIVE LIVING PORTFOLIO

Create your own title page – course name and title, your name, teacher’s name and due date

Name:

Grade 10 Healthy Active Living Portfolio Evaluation

Overall Summative Evalution 30 %

A. Portfolio (20%)- 3 Fitness Appraisals 30

- Checklist50

- Evaluation Sheets95

- Presentation15

TOTAL 190

B. Final Exam (10%)- Final Fitness Test 30

- Written Reflection20

TOTAL 50

ChecklistEvaluation

Title page Introduction (10)

My Smart Healthy Living Plan Getting Started A & B (10)

Fitness Appraisals (3) Three Monthly Goals (15)

Fitness Goal Worksheet Three Nutritional Summaries (15)

Nutrition Logs (3) Personal Program (20)

Canada Food Guide Careers (15)

Daily Activity Logs (3) Conclusion (10)

Body Composition Chart_____ % Change in Results (10)

_____ Muscular Endurance Chart

_____ Weight Training Chart

TOTAL (50) TOTAL (95)

Presentation/General Comments (15)

Name:

My SMART Healthy Active Living Plan

1. My healthy active living goals for the end of the term are as follows:

Cardiovascular Endurance:

To reach a Fitness Index Level of

 Goal is for the 12 minute run

Muscular Endurance:

 Goal is for push-ups

 Goal is for sit-ups

 Goal is for chest raises

 Goal is for double leg raises

 Goal is for sitting tucks

 Goal is for bench jumps

 Goal is for static push-ups

 Goal is for flexed arm hang

 Goal is for pull-ups

Muscular Strength:

 Goal is for basketball throw

 Goal is for standing long jump

Flexibility:

 Goal is for sit, reach and hold

 Goal is for shoulder flexion

 Goal is for groin flexion

 Goal is for back extension

Agility:

To reach a Fitness Index Level of .

 Goal is for the shuttle run

2. List two potential challenges or barriers in your ability to reach your goals. For each challenge/barrier, give on good way in which to overcome it.

3. Name three people who can support your goal setting for fitness. (Hint: you may include someone from home, school or community). Briefly state how they may support and encourage you.

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
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

Fitness Goal Worksheet

Fitness Test / Result / My Action Plan
12 minute run
Push ups
Sit ups
Chest Raises
Double Leg Raises
Sitting Tucks
Bench jumps
Static Push up
Flexed Arm Hang
Max. Pull ups
Basketball Throw
Standing Long Jump
Sit-Reach-Hold
Shoulder Flexion
Groin Flexibility
Back Extention
Agility/Shuttle Run

NUTRITION LOGS

Nutrition Log 1Date:

MEALS / DAY 1 / DAY 2 / DAY 3 / DAY 4 / DAY 5
Breakfast
Snack
Lunch
Snack
Dinner
Snack

Food Group Summary 1 – Calculate plus or minus for each group daily

Group / Day 1 / Day 2 / Day 3 / Day 4 / Day 5
Meat
Dairy
Veg/Fruit
Grains

Did you eat a variety of foods from all of the food groups?

In what food group did you have the most difficulty meeting the recommended servings?

Did your food consumption meet your energy needs for daily activities?

Identify the one area of nutrition you will work toward changing during the next month.

Nutrition Log 2Date:

MEALS / DAY 1 / DAY 2 / DAY 3 / DAY 4 / DAY 5
Breakfast
Snack
Lunch
Snack
Dinner
Snack

Food Group Summary 2 – Calculate plus or minus for each group daily

Group / Day 1 / Day 2 / Day 3 / Day 4 / Day 5
Meat
Dairy
Veg/Fruit
Grains

Did you eat a variety of foods from all of the food groups?

In what food group did you have the most difficulty meeting the recommended servings?

Did your food consumption meet your energy needs for daily activities?

Were you successful at changing your nutritional needs last month?

Identify the one area of nutrition you will work toward changing during the next month.

Nutrition Log 3Date:

MEALS / DAY 1 / DAY 2 / DAY 3 / DAY 4 / DAY 5
Breakfast
Snack
Lunch
Snack
Dinner
Snack

Food Group Summary 3– Calculate plus or minus for each group daily

Group / Day 1 / Day 2 / Day 3 / Day 4 / Day 5
Meat
Dairy
Veg/Fruit
Grains

Did you eat a variety of foods from all of the food groups?

In what food group did you have the most difficulty meeting the recommended servings?

Did your food consumption meet your energy needs for daily activities?

Were you successful at changing your nutritional needs the last two months?

Identify the one area of nutrition you will work toward changing during the next month.

BODY COMPOSITION

Measurement / 1 / 2 / 3 / Final
Height (cm)
Weight (kg)
Body Fat (%)
BMI Index
Body Measurements (cm)
Under Arm Pit
Under Breast
Belly Button
Abdomen (at hip bone)
Hips ( down from belly)
Quad ( up from knee)
Calf ( down from knee)
Bicep ( from elbow)

Summary comments after #3:

INTRODUCTION

Length: Mininum ¾ of a page

Content:What does healthy active living mean to me?

What role does physical fitness and nutrition play in a healthy active lifestyle?

Why should we be physically active and eat healthy?

How do Canadian teens compare to other countries in terms of a healthy active lifestyle? (use the information from Health 1 – Stats Can)

What do you think are your strengths and weaknesses in terms of physical fitness (ie. Test results), daily activity, nutrition and healthy life choices?

What do you hope to learn while doing this portfolio?

HEALTHY ACTIVE LIVING – GETTING STARTED (A)

The activities/sports that I enjoy most include:

My motivation for being active is:

Barriers to my being active are:

Some of the benefits to being active and fit are:

5. The four components of Well-Being are: fitness, fitness,

fitness andfitness.

The part of fitness that allows you to exercise a muscle for long periods of time is called .

The type of fitness that helps you in some sports and games is health/skill related fitness. (Circle the correct word)

fitness refers to the fitness of the heart and lungs.

The other health-related components of physical fitness not already mentioned include: and .

I think my current fitness level is:

I could improve my fitness level if:

My main goal(s) for this year is:

Physical fitness means:

GETTING STARTED (B)

14. How important is each of the following to you in achieving a healthy active lifestyle?

No Importance / Little Importance / Some Importance / Very Important
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
Being a non-smoker
Avoiding substance use
Making good sexual decisions
Adequate medical and dental care
Positive thinking/meditation

Comparing yourself to other of your own age and sex, how would you say you are?

More Active Less Active As Active

MONTHLY GOALS

Each month you will set one new physical fitness goal and onenew nutrition goal.

Months two and three will also include the previous month’s goals and their next step.

MONTHLY GOALS 1

What I Want To Do
(Goals) / Action Steps
(Be specific) / What I Did
(Success Indicators)
Physical Fitness Goal: / Frequency/Intensity/Time/
Type of activity
Nutrition Goal:

Successes that I am proud of ……

Things that sabotaged my plan ……

Self-Evaluation

1 / 2 / 3 / 4
I hardly ever participated in my fitness activities / I sometimes participated in my fitness activities / I usually paticipated in my fitness activites / I participated routinely in my fitness activities
I had trouble meeting any goals. / I achieved some of my goals. / I achieved most of my goals. / I achieved all of my goals.

MONTHLY GOALS 2

What I Want To Do
(Goals) / Action Steps
(Be specific) / What I Did
(Success Indicators)
Physical Fitness Goal:
(a) Month 1
(b) New goal
Nutrition Goal:
(a) Month 1
(b) New goal

Successes that I am proud of ……

Things that sabotaged my plan ……

Self-Evaluation

MONTHLY GOALS 3

What I Want To Do
(Goals) / Action Steps
(Be specific) / What I Did
(Success Indicators)
Physical Fitness Goal:
(a) Month 1
(b) Month 2
(c) New Goal
Nutrition Goal:
(a) Month 1
(b) Month 2
(c) New Goal

Successes that I am proud of ……

Things that sabotaged my plan ……

Self-Evaluation

NUTRITIONAL SUMMARY

Review the answers to the questions from your nutrition logs. Write a three paragraph summary reflecting on initial nutrition level, final nutrition level, changes made, successes, obstacles, benefits to self from changes made.

PERSONAL PROGRAM

Using your physical fitness monthly goals, create a seven day program that reflects all the FITT principles to achieve the goals. Be sure to identify the time of day you will participate in each activity, the intensity of each activity, etc.

Goal 1:

Frequency

Intensity

Time

Type of activity

Goal 2:

Frequency

Intensity

Time

Type of Activity

Goal 3:

Frequency

Intensity

Time

Type of Activity

Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday

CAREERS IN HEALTHY ACTIVE LIVING

Write a short report on two possible career opportunities in the field of Healthy Active Living. For each career, your report should include:

● A background description of the job responsibilities

● A description of any special skills, qualifications, or experience that is required

to pursue the career

● Post-secondary education requirements

● Include a reference page of your resources

Possible websites:

Level 1 / Level 2 / Level 3 / Level 4
Communicates information with limited clarity / Communicates information with some clarity / Communicates information with considerable clarity / Communicates information and ideas with a high degree of clarity
Provides limited description and includes at least one of the criteria / Provides a mediocre description and includes at least two of the criteria / Provides an appropriate description of job responsibilites, special skills, and education required / Provides a thorough description of job responsibilites, special skills, and education required
No references / One reference / Two references / Three or more references

CONCLUSION

Length:minimum one page

Content:Identify areas of strengths, weaknesses, improvements on Fitness Appraisal

List of changes made to improve your healthy active lifestyle (physical activity levels, nutrition, substance use, sexuality)

Results of changes made

Explanation of successes or failures

A specific plan to maintain and further improve a healthy active lifestyle in the future