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 the course to meet these expectations. Written communication and presentation are important components in the evaluation.

30 % Final Summative Evaluation

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

Portfolio Evaluation

Fitness Appraisals30

Checklist 100

Evaluation 70

Presentation20

______

Total_ 220

Checklist

Checklist items are to be placed in the order as they are listed below. You must complete all items from the compulsory checklist and 3 of 5 from the optional list.

CompulsoryOptional

Title page _____ My SMART Healthy Living Plan

Fitness Appraisals (3)_____ Making Connections

_____ Personal Fitness Goal Setting Action Plan_____ Fitness Goal Worksheet

_____ Daily Activity Logs (pre and post) (2)_____ Participation Patterns

_____ Stress Journals (pre and post) (2)_____ Fitness Goals Self-Assessment

_____ Nutrition Logs (pre and post) (2)_____ % Change in Results

_____ Body Composition (pre and post) (2)

_____ Lifestyle Questionnaire

_____ Introduction

_____ Career Opportunities

_____ Fitness Programs & Equipment Safety

_____ Resources in the Community

_____ 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

_____ Monthly Monitoring 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)

Presentation/General Comments (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 NormalState / Some Perspiration, faster than NormalState / 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:
  1. 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______

  1. 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______

  1. 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:
  1. 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
  1. Compare yourself to other of your own age and sex, would you say you are…

 More Fit Less Fit As fit

  1. 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?

  1. 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?

  1. 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

  1. 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

  1. 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______

  1. 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

  1. In the last year have you been eating

More

/ 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
  1. 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

  1. 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

  1. 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.

  1. What percentage of your physical activities is:

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

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

 Light Medium Heavy

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

______

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

______

______

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

______

______

______

______

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

______

______

______

______

  1. 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.

  1. What percentage of your food intake is controlled by:

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

  1. 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?

______

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

______

______

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

______

______

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

______

______

______

______

  1. 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.

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

1.______2.______

3.______

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

______

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

______

______

______

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

______

______

______

______

  1. 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.)

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.

a.

b.

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.

a.

b.

c.

Healthy Active Living

Personal Fitness Goal Setting Action Plan

NAME ______DATE ______COURSE ______

  1. Future Direction

List three realistic goals that you could implement to help you improve your current health status. Look at your present fitness level and write your goals based on the performance of your three weakest areas.

2.

3.

  1. Priorities

Using the above list, select your top two goals in order of importance.

1.

2.

  1. The Most Important Priority

Select one of the above goals which you consider as the most important health-related fitness priority for you, and one which you would really like to work on during the current semester of school. Write that goal below and set dates for starting towards and reaching that goal.

Goal:

Target Date: Start dateCompletion date

  1. Helps and Hindrances

What will help you reach your goal?What will stand in your way?

  1. How Do You Get There?

Establish a mental health model. Think about the people, steps, and dates you must consider to reach your goal. In order to design a personal fitness program you should follow your specific steps.

  1. Benefits Of Personal Fitness Program

With one (1) being the most important and six (6) being the least important, rank the following contributions of your personal fitness program in terms of their importance to you.

_____ Appearance_____ Health

_____ Enjoyment and satisfaction_____ Relaxation

_____ Slowing the aging process_____ More Energy

Making the Connection

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

  1. What are the physiological benefits of being physically active?
  2. Why do I need to train (weight train, aerobics) to supplement my involvement in activities?
  3. List the factors that influence the activities you get involved in.
  4. 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.
  5. List as many ideas as you can in two columns; Physiological Factors improved by being fit, and Psychological Factors improved by being fit.
  6. Why is it important to have a high level of health related personal fitness?
  7. 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?
  8. State ways that “being fit” or “being unfit” will help/hinder you throughout this school year.

INTRODUCTION OUTLINE

Length:

Minimum one typed page, single 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

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 Extension
Agility/Shuttle Run

CAREER OPPORTUNITIES IN HEALTH AND PHYSICAL EDUCATION

Part A:

Choose one of the following strategies to learn more about a career opportunity of interest to you, related to Healthy Active Living.

Research □Interview □Job Shadowing □

Job Title:

Employee: