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- Checklist 50- Evaluation Sheets 95

- Presentation 15

TOTAL 190

B. Final Exam (10%) - Final Fitness Test 30- Written Reflection 20

TOTAL 50

Checklist Evaluation

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.

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.      

Name:FITNESS APPRAISAL SUMMARY

Fitness Test Goal1

Result1

FitIndex

Goal2

Result2

FitIndex

Goal3

Result3

FitIndex

Cardiorespiratory Endurance 12 minute runMuscular 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 Plan12 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 1 Date:

MEALS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5Breakfast

Snack

Lunch

Snack

Dinner

Snack

Food Group Summary 1 – Calculate plus or minus for each group dailyGroup Day 1 Day 2 Day 3 Day 4 Day 5MeatDairyVeg/FruitGrains

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 2 Date:

MEALS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5Breakfast

Snack

Lunch

Snack

Dinner

Snack

Food Group Summary 2 – Calculate plus or minus for each group dailyGroup Day 1 Day 2 Day 3 Day 4 Day 5MeatDairyVeg/FruitGrains

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 3 Date:

MEALS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5Breakfast

Snack

Lunch

Snack

Dinner

Snack

Food Group Summary 3 – Calculate plus or minus for each group dailyGroup Day 1 Day 2 Day 3 Day 4 Day 5

MeatDairyVeg/FruitGrains

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 FinalHeight (cm)Weight (kg)Body Fat (%)BMI IndexBody Measurements (cm)Under Arm PitUnder BreastBelly ButtonAbdomen (at hip bone)Hips ( down from belly)Quad ( up from knee)Calf ( down from knee)Bicep ( from elbow)

Summary comments after #3:

INTRODUCTIONLength: 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)

1. The activities/sports that I enjoy most include:      

2. My motivation for being active is:      

3. Barriers to my being active are:      

4. Some of the benefits to being active and fit are:      

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

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

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

8.       fitness refers to the fitness of the heart and lungs.

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

10. I think my current fitness level is:      

11. I could improve my fitness level if:      

12. My main goal(s) for this year is:      

13. 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 mealsMaintenance of proper weightParticipation in social and cultural activitiesControl of stress

Regular physical activity

Being a non-smoker

Avoiding substance use

Making good sexual decisionsAdequate medical and dental carePositive thinking/meditation

15. 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 one new 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-Evaluation1 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-Evaluation1 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 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-Evaluation1 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.

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:www.womensportsjobs.com/default.htmwww.cahperd.ca/e/cahperd/careers.htmwww.employcanada.com/main.htmwww.lin.ca/resource/html/car.htmwww.humamkinetics.com/careers/

Level 1 Level 2 Level 3 Level 4Communicates 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 madeExplanation of successes or failuresA specific plan to maintain and further improve a healthy active lifestyle in the future