St Mary’s School

Waverley
Founded 1888

Subject: Life Orientation

Task: Personal Well-being and Fitness
Form V Due Date:
Erin Kleinhans
Pupil’s Name: _________________________ Marks: [20]

Critical Outcomes: 2,3,4,5,7

Learning Outcomes:
TOPIC TWO
Physical Education
• Participation in programmes that promote
– achievement of personal fitness and health goals
– long-term engagement in community and/or playground and/or indigenous games or traditional
and/or non-traditional sports that promote physical activity

Assessment Method: Pen and Paper and Performance

Assessment Techniques: Personal Response

Scale of achievement:
Description of
Rating Code Marks (%)
Competence
7 Outstanding 80 - 100
6 Meritorious 70 – 79
5 Substantial 60 – 69
4 Adequate 50 – 59
3 Moderate 40 – 49
2 Elementary 30 – 39
1 Not achieved 0 – 29

Pupil comment:

Parent’s/ Guardian’s comment and signature:

Did you know?
1. People now take part in far less physical activity than they used to.
2. Try to exercise for 30 minutes at least five days a week.
3. Exercise can reduce stress and keep your weight in control.
4. Playing team sports like Hockey or netball can improve your social life.
5. Young people should eat a well-balanced diet with a wide variety of foods.

www.need2know.co.uk/health/keeping_fit

Keeping Fit
Some people hold back from getting fit because they feel self-conscious about their ability or
body and want to find an activity they can do on their own, but organised classes and sports
clubs can provide you with support and motivation, as well as a chance to make new friends.

If you're interested in netball, hockey or other team sports, for example, many local clubs as
well as your school will have several teams of varying abilities, while there are plenty of
aerobics or yoga classes specifically designed to cater for beginners.

You're never too old to learn to swim, or you can take classes to improve your technique if
that's what's holding you back.

But many activities can be done by yourself and require neither technical expertise nor much in
the way of equipment or expense - just your willingness to give it a go.

Here are some of the best, easiest and most popular ways to start getting fit, as well as some
suggestions for alternatives, plus organisations that get you started or put you in touch with a
local club.

Walking
Most of us walk at some point each day but we do it far less than we used to – the government
calculates there's been a decline of more than 20 per cent in the number of Kilometers walked
since the mid-1980s.

But walking's the simplest and cheapest of all exercises and making it a regular activity and
focusing on the intensity or distance covered can greatly increase your fitness.

Walking improves the condition of your heart and lungs (cardiovascular fitness) and works the
muscles of the lower body. It's a weight-bearing activity, so it may improve bone density, yet
it's also low impact, putting less stress on the joints than some other forms of exercise.

Aside from the health benefits of walking, some of the country's most beautiful scenery can
only be accessed on foot, so if you don't try walking, think what you're denying yourself. If
you're a novice, go in groups or as part of an organised outing via a rambler’s club.
Walking up hills expends more energy - even walking down again uses more energy than
walking on the flat, but if you don't think you're ready for the hills yet, boost your fitness by
walking just about anywhere.

You could try power walking in the park, for example: the idea is to walk at such a fast pace
that it would be easier to break into a run. You burn more calories walking at this speed than
you would running at the same pace.

If you do little activity now, the following tips can help kick-start your walking programme:

 Walk, don't drive, to the local shop. If you have a lot to carry, take a small rucksack.
 Take a walk during your break. Half an hour's walk after a meal will cut the amount of fat
you store by using it to fuel your exercise.
 Once a week take a longer walk along a completely different route to keep things
interesting.

Running/jogging
Running might just be the ultimate way to get fit: it's cheap, can be done anywhere, at any time
and, most importantly, is very effective. There's really no difference between running and
jogging, although jogging is often used to describe running at a slow pace. Whatever you call
it, all you need is a good pair of running shoes and a little enthusiasm.

If you're healthy and take it easy to start with, anyone can run. If you have a history of
diabetes, chest pain, angina, asthma, epilepsy, high blood pressure, have had recent surgery
or are pregnant, consult a doctor first.

As a high-impact activity, running may maintain or increase bone density, helping to offset
osteoporosis. But it can also put more stress on your joints than lower impact activities such as
walking and cycling, especially if you're overweight. Again, if you're concerned, consult your
GP.

As with all exercise, you must warm up first. Start by walking at a brisk pace, then gradually
break into a slow jog. Run at a pace at which you can still hold a conversation, but which feels
harder than walking. If you're getting too breathless to talk, slow down or walk for a while until
you're breathing more easily.

To begin with, aim to run/walk in this way for ten minutes in total. Do this every second or third
day, gradually reducing the walking time and increasing the running until you can run for the
full ten minutes.

At the end of each session, warm down by finishing with a slow jog or brisk walk until your
heart rate and breathing have returned to more normal levels. Stretch while your muscles are
still warm.

Next, start to increase the total duration of your run by a minute or two every third session, until
you can manage 30 minutes three times a week. Even if you're feeling good, don't be tempted
to increase your running time by more than ten per cent each week.
Many people are put off running because they find it boring. For this reason, it is important to
get a bit of variety in your running. There are many different sorts of running – road running,
cross-country running, fell running (running in the hills), or you could run at your local athletics
track, or even on a treadmill at the gym (though running on a moving treadmill uses less
energy).

Other ways to stay motivated include:

 Have a clear aim, such as competing in a local fun run or being able to run non-stop for
an hour.
 Be realistic. Don't commit to running a marathon in three months if you've never run
before.
 Think of yourself as a runner and make running a habit, just like cleaning your teeth.
Think in terms of "when I go for my run" rather than "if I go for a run".
 Keep a diary. Record your progress, the time of day, weather, how you felt, where you
went and so on.

There are running clubs in most towns that welcome new runners of all ages and standards.
Your fellow runners will be able to encourage you and can give you advice on appropriate
clothing and other kits.

Swimming
Swimming is another popular way to start getting fit because most towns have a pool, it's still
relatively inexpensive and you need even less kit than you do for running.

Most pools also offer lessons if you're a non-swimmer, or you haven't swum for years and want
to improve your technique.

Swimming is a great way to tone up and trim down, because to swim you need to move your
body against the resistance of the water. Just swimming a few lengths involves most of the
major muscle groups, giving your body a good workout. And if you crank up the pace, you'll get
a brilliant aerobic workout, too.

Swimming is also an effective form of fat-burning exercise: because you can swim at your own
pace, slowly if you wish, you can keep swimming for long periods, and maintaining your
staying power is a vital goal in fat-burning exercise.

The other big advantage is that water supports your weight and takes the stress off your joints,
so you can put your body through a good workout without your knees, hips or spine paying the
price.

Research shows that exercising in waist-deep water reduces the pressure on joints by 50 per
cent, while exercising in chest-deep water reduces it by as much as 75 per cent. This can also
make it a great exercise if you're recovering from an injury that means you can't run or play
your normal sport.
However, while this is great if you have joint problems such as arthritis, it won't build up much
protection against the brittle bone disease osteoporosis because it's not a weight-bearing
exercise, so you make want to alternate swimming with other activities.

Cycling
Many of the short trips we make by car are ideal for a quick spin on the bike, plus you'll be
helping to protect the environment. A staggering 70 per cent of all car trips are less than five
miles. Even though most of us own bikes - there are an estimated 27 million across the UK -
we just don't use them.

Some of the main benefits of cycling are:

 A healthy heart. A major study of more than 10,000 people found those who cycle at
least 20 miles a week are half as likely to have heart problems as those who don't cycle
at all.
 Weight control. Some research suggests we should be burning up at least 2,000
calories a week through exercise (far more than used by the recommended 30 minutes
of moderately intensive exercise five times a week). Cycling burns about 300 calories
an hour, so if you do it twice a day, the numbers soon add up.
 It can be part of your routine. If you're worried about making time for exercise, why not
see whether it's feasible to cycle to and from work, which would incorporate excellent
exercise into your normal daily routine.
 Because the bicycle supports your body, cycling isn't necessarily weight-bearing
exercise. This means it's good for people with certain bone and joint problems because
it puts very little pressure on them, but it makes it less effective for protecting against
osteoporosis.

Dance
Dancing is largely an aerobic activity that improves the condition of the heart and lungs, as well
as testing your balance. To dance for any length of time also requires muscular endurance and
motor fitness.

Many people think they can't dance because they have poor coordination, but anyone can
dance. The main purpose is to enjoy moving to music, so dancing is suitable for people of all
ages, shapes and sizes.

As with most activities, it's a matter of starting gently and building up to the right level of
activity. See if your local college, social club or leisure centre runs classes. As well as keeping
you fit, something like a salsa class is an easy way of meeting other people.

Gym
The gym can be a good place to work on overall aerobic fitness and build muscle strength, or
just somewhere to exercise on days when you can't face the cold or the rain.

Gym-based activities include aerobic exercise such as running, rowing or cycling machines,
weight training, and classes, such as aerobics or aerobic dance. All ages and fitness levels are
catered for, and improvements can be measured, and exercise programmes tailored to your
needs.

Check your instructor is qualified to recognised standards, especially if you're weight training.
Incorrect technique can easily lead to injuries or make existing problems worse. For advice,
take a look at the Register of Exercise Professionals.

Some gyms can be expensive to join, but council-run facilities often offer a cheaper alternative
where you can pay per session rather than shelling out for an annual membership.

Racket sports
Racket sports, especially squash, have a great reputation for fitness, but beware: to play
racket sports safely and prevent unnecessary injuries you need to be properly prepared - and
already fit.

Racket games, like squash, tennis and badminton, come under the heading of multiple sprint
sports, which tax all the energy systems and require a combination of skill, stamina, strength,
power and reaction time.

These are sports one should get fit to play, rather than play to get fit. Injuries and even sudden
death have been associated with the high-intensity bursts of activity characteristic of racket
sports.

The most likely causes are a lack of fitness and a failure to warm up and stretch before
playing. Those most at risk are highly competitive and often under a great deal of stress.
These people should ensure they play regularly and often (at least once a week) and that they
also train for the sport. They should also ensure they have enough time to warm up and stretch
before playing

This article was last reviewed in June 2007. First published in May 2001.

Adapted from: http://www.bbc.co.uk/health/healthy_living/fitness/active_fitness.shtml#top

Design a day’s menu for a teenage girl with a full school day and afternoon
activities.

Meal Food Why you chose this food

Breakfast
Egg white on toast Egg white has a lot of protein in it
ONE SCOOP OF WHEY
PROTEIN
Snack
Banana Helps me recharge as there is
APPLE potassium and magnesium

Lunch
Pasta and chicken salad There is a lot of carbs and
protein that gives me energy for
CHICKEN WRAP,LETTUCE
the rest of the day
AND CHEESE

Snack
Cashews There is essential fats that acts
ORANGE as food for the brain that helps
me stay focused and engaged
in class
Dinner
Chicken breast and cheesy There is protein and iron that
broccoli helps me feel full and helps
MASHED POTATOES produce melatonin so I can get a
full nights sleep
Water
2.5 litres a day A person needs above 2 litres of
water a day to help ush the
kidneys and to remain healthy
Daily Fitness Log – Record your exercise for a period of one month

Date Type of Minutes Notes

exercise e.g.:
Aerobic, sport,
gym

1 August Aerobic 60 HOT YOGA

2 Augusts GYM 90 LEGS

3 August AEROBIC 30 CARDIO

4 August AEROBIC 60 RAN 5KM

ABS AND
5 August GYM 42
ARMS

6 August AEROBIC 60 PILATES

7 August SPORT 60 PADDLE

8 August GYM 50 CALISTHENICS

WAS TIRED

9 August AEROBIC 60 HOT YOGA

10 August AEROBIC 60 RAN 10KM

LEGS FELT REALLY TIRED

11 August GYM 50
AND WEAK

12 August SPORT 90 PADDLE

13 August AEROBIC 60 PILATES

14 August GYM 46 ABS FELT GOOD

15 August AEROBIC 32 RAN 5K

16 August AEROBIC 60 HOT YOGA

17 August GYM 42 ARMS

RAN 10KM AND

18 August AEROBIC 50 STRETCHED

19 August AEROBIC 60 PILATES

20 August GYM 46 LEGS FELT GOOD WAS LIFTING

HEAVIER THEN I NORMALLY DO

21 August GYM 35 ABS

What you need to do

Keep a record of your fitness progress over a one
month period. Record your activities on the table
provided or create something similar for yourself.
Once you have kept the log for one month write a
summary paragraph reflecting on your current fitness
and state of health and reflect on the value of consistent
exercise and healthy eating in terms of lifelong wellness. Don’t forget to design the meals for a
single school day in the life of a high school girl.
ASSESSMENT
CRITERIA LEVEL 6-7 LEVEL 4-5 LEVEL 2-3 LEVEL 1
5 3 to 4 2 1
Understands Clear, Some Limited No
the importance substantiated understanding understanding understanding
of good eating understanding – limited - superficial of the
habits in the of the examples used response with importance of
maintenance of importance of - of the no application good eating
health and good eating importance of to context - of habits in the
reduction of habits and good eating the importance maintenance of
stress fitness in the habits in the of good eating health and
maintenance of maintenance of habits in the reduction of
health and health and maintenance of stress
reduction of reduction of health and
stress stress reduction of
stress
8-10 6-7 4-5 1-3
Monitor and Log Complete Log mostly Log Log absent
evaluate own Reflection complete Incomplete Reflection too
progress in the displays Reflection Reflection short.
achievement of accurate and displays displays some Inaccurate
personal fitness
insightful accurate tracking of tracking of
and health goals
through regular
tracking of tracking of these goals and these goals and
participation in these goals and these goals and erratic lack of
a programme a complete a commitment commitment to commitment to
commitment to to the the programme the programme
the programme programme undertaken undertaken
undertaken undertaken
5 3 to 4 2 1
Neat, Excellent Good Little effort No effort given
attractive, presentation, presentation, given to to presentation
appropriate easy to read neat and presentation, and
presentation and follow logical. untidy and information
Data genuine thought Matched to made up. clearly made
process. Well context Limited link to up at last
matched to context minute. No
context. link to context