Grade 10 Physical Educatio/ Health Educatio (20F) A Course for Idepedet Study
G r a d E 1 0 P h y s i c a l E d u c a t i o / h E a l t h E d u c a t i o ( 2 0 F ) a course for idepedet study 2012 Maitoba Educatio
Maitoba Educatio cataloguig i Publicatio data Grade 10 physical educatio/health educatio (20F) : a course for idepedet study icludes bibliographical refereces. isb: 978-0-7711-5145-3 1. Physical educatio ad traiig study ad teachig (secodary). 2. Physical educatio ad traiig Programmed istructio. 3. health educatio (secodary). 4. health educatio (secodary) Programmed istructio. i. Maitoba. Maitoba Educatio. 613.071 copyright 2012, the Govermet of Maitoba, represeted by the Miister of Educatio. Maitoba Educatio school Programs divisio Wiipeg, Maitoba, caada Every effort has bee made to ackowledge origial sources ad to comply with copyright law. if cases are idetified where this has ot bee doe, please otify Maitoba Educatio. Errors or omissios will be corrected i a future editio. sicere thaks to the authors, artists, ad publishers who allowed their origial material to be used. all images foud i this documet are copyright protected ad should ot be extracted, accessed, or reproduced for ay purpose other tha for their iteded educatioal use i this documet. ay websites refereced i this documet are subject to chage without otice. Dispoible e fraçais. available i alterate formats upo request.
c o t E t s Ackowledgemets vii Itroductio 1 Module 1: Healthy Lifestyle Practices 1 Itroductio 3 Lesso 1: Active Livig 5 Lesso 2: Beefits ad Impact of Physical Activity 15 Lesso 3: Physical Activity Safety ad Ijury Prevetio 25 Lesso 4: Cardiopulmoary Resuscitatio 33 Lesso 5: Plaig for a Healthy Active Lifestyle 35 Module 1 Learig Activity Aswer Key 45 Module 1 Assigmets 53 Module 2: Persoal/Social Maagemet 1 Itroductio 3 Lesso 1: Self-Esteem 5 Lesso 2: Decisio Makig 13 Lesso 3: Commuicatio Skills 19 Module 2 Learig Activity Aswer Key 27 Module 2 Assigmets 31 c o t e t s iii
Module 3: Fitess Physiology 1 Itroductio 3 Lesso 1: Your Body s Respose to Exercise 5 Lesso 2: Fitess Compoets 15 Lesso 3: Assessmet, Aalysis, Actio 21 Module 3 Learig Activity Aswer Key 29 Module 3 Assigmets 37 Module 4: Metal Health 1 Itroductio 3 Lesso 1: Stress Maagemet 5 Lesso 2: Supportig Others 17 Module 4 Learig Activity Aswer Key 25 Module 4 Assigmets 29 Module 5: Traiig ad Coditioig 1 Itroductio 3 Lesso 1: Safe Exercise Practices 5 Lesso 2: Priciples of Traiig 15 Lesso 3: Heart-Rate Moitorig 23 Module 5 Learig Activity Aswer Key 33 Module 5 Assigmets 37 Module 6: Nutritio 1 Itroductio 3 Lesso 1: Importace of Nutritio 5 Lesso 2: Nutritioal Value of Foods 13 Lesso 3: Factors Affectig Optimal Performace 19 Lesso 4: Meal Plaig 25 Module 6 Assigmets 31 iv G r a d e 1 0 P h y s i c a l E d u c a t i o / h e a l t h E d u c a t i o
Module 7: Sports ad Rules 1 Itroductio 3 Lesso 1: Sport Safety, Rules, ad Officiatig 5 Lesso 2: Sport Termiology ad Game Strategies 17 Lesso 3: Ethical Issues i Sport 21 Module 7 Assigmets 29 Module 8: Substace Use ad Abuse Prevetio 1 Itroductio 3 Lesso 1: Legal Aspects ad Curret Treds i Substace Use ad Abuse 5 Module 8 Learig Activity Aswer Key 21 Module 8 Assigmets 29 Module 9: Biomechaical Priciples ad Movemet Skills 1 Itroductio 3 Lesso 1: Biomechaical Priciples 5 Lesso 2: Aalyzig Your Sport Skills 15 Lesso 3: Sport Kowledge 17 Module 9 Learig Activity Aswer Key 23 Module 9 Assigmets 27 Module 10: Huma Sexuality 1 Itroductio 3 Lesso 1: Buildig ad Maitaiig Healthy Meaigful Relatioships 5 Lesso 2: Iflueces o Decisio Makig 19 Lesso 3: AIDS ad STIs 25 Lesso 4A: Sexual Reproductive Health 35 Lesso 4B: Huma Reproductio ad Abstiece (Alterate Lesso) 41 Module 10 Learig Activity Aswer Key 49 Module 10 Assigmets 55 c o t e t s v
Appedix: Physical Activity Ivetory 1 Glossary 1 Bibliography 1 vi G r a d e 1 0 P h y s i c a l E d u c a t i o / h e a l t h E d u c a t i o
a c k o W l E d G E M E t s Maitoba Educatio gratefully ackowledges the cotributios of the followig idividuals i the developmet of Grade 10 Physical Educatio/Health Educatio (20F): A Course for Idepedet Study. Course Writers ad Reviewers Developmet Team Members Maitoba Educatio school Programs divisio Aliso Burett Dioe Deer Nicholas Dyck Nicholas Dyck Cam Kelbert Ja Pickell Louise Boissoeault Publicatios Editor Lee-Ila Bothe Coordiator Jaie Fay Desktop Publisher Pierrette Gosseli Desktop Publisher Corie Jamault Desktop Publisher Gilles Ladry Project Maager Grat McMaes Project Leader (From September 2008) Judith Nordquist Idepedet Study Optio Cosultat Lidsay Walker Desktop Publisher Heather Willoughby Project Leader (Util August 2008) Idepedet Cosultat Louis Riel School Divisio Pembia Trails School Divisio Pembia Trails School Divisio Haover School Divisio St. James-Assiiboia School Divisio Documet Productio Services Uit Educatioal Resources Brach Documet Productio Services Uit Educatioal Resources Brach Documet Productio Services Uit Educatioal Resources Brach Documet Productio Services Uit Educatioal Resources Brach Documet Productio Services Uit Educatioal Resources Brach Developmet Uit Istructio, Curriculum, ad Assessmet Brach Developmet Uit Istructio, Curriculum, ad Assessmet Brach Distace Learig Uit Istructio, Curriculum, ad Assessmet Brach Documet Productio Services Uit Educatioal Resources Brach Developmet Uit Istructio, Curriculum, ad Assessmet Brach a c k o w l e d g e m e t s vii
I t r o d u c t I o Welcome Welcome to Grade 10 Physical Educatio/Health Educatio: A Course for Idepedet Study. This course focuses o physically active ad healthy lifestyle cocepts ad practices ad builds o what you have leared i Grade 9. This course will give you the opportuity to lear more about yourself ad eable you to make more iformed decisios about healthy, active livig, which will beefit you throughout life. The purpose of this Itroductio is to help you become familiar with the course ad what you are goig to lear. Studets: Who Is Able to complete this course? Ay studet should be able to complete this course, regardless of physical coditio, physical disability or limitatio, or access to equipmet or resources. If you have ay questios about these thigs, cotact your tutor/marker for this course. course compoets: What Is this course about ad How Is It orgaized? This course focuses o both physical educatio ad health educatio ad is orgaized ito modules ad lessos. A descriptio of the course expectatios ad compoets follow. course Expectatios Here is a brief outlie of the mai thigs you eed to do to complete this course: Read this Itroductio very carefully so that you kow what is expected of you ad where you ca fid more detailed iformatio. Study each lesso i each of the 10 modules. Complete all learig activities ad check your aswers i the aswer keys provided. Complete all the assigmets ad mail them to your tutor/marker for assessmet whe you have completed Modules 1, 2, 4, 6, 8, ad 10. Be physically active ad pla ad log your physical activities as part of your assigmets. Write you fial examiatio whe you have completed Module 10. I t r o d u c t i o 1
Modules The course is divided ito 10 modules. The odd-umbered modules emphasize physical educatio, while the eve-umbered modules emphasize health educatio. Physical Educatio Health Educatio Module 1: Healthy Lifestyle Practices Module 2: Persoal/Social Maagemet Module 3: Fitess Physiology Module 4: Metal Health Module 5: traiig ad coditioig Module 7: Sports ad rules Module 9: Biomechaical Priciples ad Movemet Skills Module 6: utritio Module 8: Substace use ad Abuse Prevetio Module 10: Huma Sexuality Lessos Each module i this course is made up of several lessos, which are orgaized as follows: Lesso Focus ad Itroductio: Each lesso begis by tellig you what you will be learig Lesso: The mai body of the lesso is made up of the cotet that you eed to lear. Learig Activities: May lessos iclude oe or more learig activities that will help you lear about the lesso topics ad prepare you for the assigmets ad the fial examiatio. Some learig activities have aswer keys, which are foud at the ed of the applicable modules. May questios, however, ask for opiio or reflectios for which resposes will vary. These do ot have aswer keys. Do ot sed your learig activities to your tutor/marker. Assigmets: Most lessos also cotai oe or more assigmets. You will mail all your completed assigmets to your tutor/marker for assessmet. Module Review Questios: These questios are foud at the ed of each module. Do ot sed aswers to your tutor/marker. Summary: Each lesso eds with a brief review of what you just leared. 2 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
Assessmet: How Will You Kow How Well You Are Learig? You will kow how well you are learig by how well you complete the assigmets ad the fial examiatio for this course. Here is a breakdow of the values of the course assigmets ad the fial examiatio: Assessmet Compoets Assigmets from the physical educatio modules (Modules 1, 3, 5, 7, ad 9) Assigmets from the health educatio modules (Modules 2, 4, 6, 8, ad 10) Percetage 50% 30% Fial Examiatio 20% Total 100% Assigmets The assigmets that you will submit to your tutor/marker (the educator who will assess your assigmets ad examiatio) are worth 80 per cet of your fial mark i this course. The assigmets are foud i the Assigmets sectio at the ed of each module. Some assigmets are paper-ad-pecil tasks, which you will complete directly o the sheets provided. Because this course ivolves physical activities, some assigmets eed special preparatio ad additioal resources, some ivolve creatig or viewig videos, ad some require research. A brief descriptio of some of the assigmets that ivolve physical activity follows. Detailed iformatio is provided i the assigmets themselves. I t r o d u c t i o 3
Physical Activities To complete this course, you will take part i at least 55 hours of physical activity, which will cotribute to your health-related fitess compoets. You will eed to pla ad keep a record of your activities. The mai assigmets that ivolve physical activities are described below: Physical Activity Pla (Your Pla): Assigmet 1.3: Part B, cosists of your Physical Activity Pla, sometimes referred to as your Pla. I it, you will pla the physical activities that you will take part i over three four-week periods. Before you take part i your physical activities, however, mail your Pla to your tutor/marker who will review it for safety cosideratios. If your tutor/marker has ay cocers about ay of the activities, he or she will cotact you ad/or your paret/guardia to discuss them. Your Pla eeds to iclude at least three differet physical activities. You will the take part i the physical activities ad log them i your Physical Activity Logs, accumulatig at least 55 hours of physical activity participatio time. This averages to at least 30 miutes per day. Physical Activity Logs: Four of the assigmets (Assigmets 1.1, 3.1, 5.1, ad 7.1) are Physical Activity Logs, sometimes referred to as your Log. For these, you will log or record the physical activities that you have take part i. The first Log is for a oe-week period ad the others are for four weeks. To meet your required 55 hours of physical activity, you eed to be active at least 30 miutes per day or oe hour every secod day. Each of your Logs eeds to iclude at least three differet physical activities, ad should total at least 18 hours of physical activity. You will use the iformatio from your Logs to set persoal goals related to the type, frequecy, itesity, ad duratio of a activity. By keepig track of the data you will be able to moitor your ow progress ad achievemet. Workout Routies: I Assigmet 5.3, you will desig ad perform both a warm-up ad a cool-dow workout routie for joggig sice it is always advisable to warm up ad cool dow for each workout. I Assigmet 5.4 you will perform some simple physical activities ad check your heart rate ad the accuracy of your predictios. 4 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
Special Preparatio ad outside resources Several assigmets require special preparatio ad/or outside resources: Cardiopulmoary Resuscitatio Certificatio: I Assigmet 1.2 you will have to complete a Cardiopulmoary Resuscitatio traiig program. You ca cotact the St. Joh Ambulace office i Wiipeg at 535 Doree Street Wiipeg MB, Telephoe: 204-784-7000, Fax: 204-786-2295. Alteratively, you ca complete your CPR traiig through other commuity orgaizatios such as the Red Cross. You will be resposible for ay expeses related to the traiig program. Upo successful completio of the program, you will receive a certificate. You will the sed a photocopy of your certificate to your tutor/marker. Sport Ivestigatios: I Assigmets 7.2 ad 9.3 you will complete two sport ivestigatios where you will describe the safety rules, game rules, ad etiquette used i these sports. I Assigmet 7.2, you will either participate i the sport or officiate a game. I Assigmet 9.3, you will participate i the sport. Videotapig I the two sport ivestigatios (Assigmets 7.2 ad 9.3), you will have the optio of videotapig your ivestigatio. research (Prit ad Electroic) I Assigmet 6.1 you will fid iformatio o meal plaig ad fill i a chart o the utritioal beefit of food choice. I Assigmet 7.2 you will fid iformatio o a sport of your choice ad do a i-depth study of a team sport with a focus o safety, rules, ad etiquette ad officiatig. I Assigmet 8.1 you will fid iformatio for a advocacy program i a substace use ad/or abuse prevetio strategy. I Assigmet 9.3 you will ivestigate the termiology, rules, ad strategies eeded to play a secod sport of your choice. I Module 10 you will have the choice of completig either Assigmet 10.3A or 10.3B. If you do Assigmet 10.3A, you will research birth cotrol iformatio. If you do Assigmet 10.3B you will research abstiece iformatio. I t r o d u c t i o 5
Fial Examiatio At the ed of this course you will write the fial examiatio uder supervisio. The examiatio is worth 20 percet of your fial mark i this course. If you are attedig school, ask your school s Idepedet Study Optio (ISO) School Facilitator to add your ame to the ISO examiatio eligibility list. Do this at least three weeks prior to the ext scheduled examiatio week. If you are ot attedig school, check the Examiatio Request Form for optios available to you. The form was mailed to you with this course. Three weeks before you are ready to write the fial examiatio, fill i the Examiatio Request Form ad mail or fax it to: ISO Registratio 555 Mai Street Wikler, MB R6W 1C4 Fax: 204-325-1719 Telephoe: 1-800-465-9915 resources: What resources Will You eed for this course? For this course, you will eed to obtai ad have access to a variety of resources, icludig those idetified below. A resource that comes with the course Eatig Well with Caada s Food Guide is a pamphlet from Health Caada. You will be usig it i Module 6, Lesso 4. You ca also view it olie at <www.hc-sc.gc.ca/f-a/food-guide-alimet>. resources Available o the Iteret Havig a computer with Iteret access is ot a requiremet to complete this course. However, it would be helpful to have access to the Iteret, because may websites cotai iformatio related to the course assigmets. Remember that Iteret sites come ad go. The course might refer to some sites that o loger exist. If that is the case, you may be able to use a search egie, such as <www.google.ca> to fid the iformatio that you are lookig for. The followig is a list of files that you eed to access i order to complete this course. If you do ot have access to the Iteret, you may obtai the files from the Idepedet Study Optio office at 1-800-465-9915. 6 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
The files are foud o the Maitoba Educatio website at <www.edu.gov.mb.ca/k12/dl/dowloads>. Whe you get to that page, scroll dow to the Grade 10 Physical Educatio/Health Educatio (20F) sectio. 1. Physical Activity Ivetory: You will eed to access this file whe you complete your Physical Activity Pla (Assigmet 1.3: Part B). This resource is also foud i the Appedix at the ed of this course. 2. OUT-of-Class Safety Hadbook: A Resource for Grades 9 to 12 Physical Educatio/Health Educatio eeds to be refereced for your Physical Activity Pla. resources to complete the Fitess tasks To complete certai learig activities ad assigmets, you will eed miscellaeous resources. For Learig Activity 5.3 (Part B), you will eed a learig parter a track or safe road/path where you ca sprit 50 metres a heart-rate moitor (optioal) if you have access to oe ad have bee taught how to use it For Assigmet 9.1, you will eed a learig parter a ball a log jump pit (if you choose the trasport skill optio) I t r o d u c t i o 7
A ote about Facilities If you wish, you ca perform may of your physical activities for this course while playig sports or takig part i other orgaized activities i facilities such as school gymasiums or playig fields, swimmig pools, fitess cetres, ad so o. Please ote that Maitoba Educatio will ot cover costs for obtaiig memberships at fitess cetres, for joiig sports teams, for purchasig sports equipmet, ad so o. Assistace: Who ca Help You with this course? Takig a idepedet study course is differet from takig a course i a classroom or gym. Istead of relyig o the teacher to tell you to complete a learig activity, a assigmet, or a Physical Activity Log, you must tell yourself to be resposible for your learig ad for meetig deadlies. Two people ca, however, help you be successful i this course: your tutor/marker ad your learig parter. Your tutor/marker Tutor/markers are experieced educators who tutor idepedet studet studets ad mark assigmets ad examiatios. Whe you are havig difficulty with somethig i this course, be sure to cotact your tutor/marker, who is there to help you. Cotact your tutor/marker at ay time durig this course through the Idepedet Study Optio office: ISO Tutor/Marker, Grade 10 Physical Educatio/Health Educatio 555 Mai Street Wikler, MB R6W 1C4 Telephoe: 1-800-465-9915 8 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
Your Learig Parter A learig parter is someoe you choose who will help you lear. It may be someoe who kows somethig about physical educatio ad health educatio, but it does t have to be. A learig parter could be someoe else who is takig this course, a teacher, a paret or guardia, a siblig, a fried, or aybody who ca help you. Most importatly, a learig parter should be someoe with whom you feel comfortable ad who will support you as you work through this course. Your learig parter ca help you keep o schedule, check ad respod to your work, help you make sese of assigmets, help you fid ad set up equipmet you eed for your fitess activities (Assigmets 5.4 ad 9.1), ad help you complete your Pla (Assigmet 1.3: Part B) ad Logs. He or she ca also help you study for your fial examiatio. Submissio of Assigmets: Whe do You Mail thigs to Your tutor/marker? While workig o this course, you will mail completed assigmets to your tutor/marker six times whe you have fiished Modules 1, 2, 4, 6, 8, ad 10. Each time you mail assigmets, you must iclude the applicable Cover Sheet, which you will fid at the ed of this Itroductio. The followig chart shows you exactly what you will be mailig i at the ed of the module(s). I t r o d u c t i o 9
Submissio of Assigmets Mailig Modules Assigmets You Will Mail I Mailig 1 1 Mailig 2 2 Mailig 3 3 ad 4 Mailig 4 5 ad 6 Mailig 5 7 ad 8 Mailig 6 9 ad 10 Module 1 cover Sheet Assigmet 1.1: oe-week Physical Activity Log* Assigmet 1.2: certificatio i cardiopulmoary resuscitatio (cpr) (may be mailed later) Assigmet 1.3: Part A Goal Settig Part B Physical Activity Pla* Module 2 cover Sheet Assigmet 2.1: commuicatio Skills for a disagreemet Modules 3 ad 4 cover Sheet Assigmet 3.1: Physical Activity Log* Assigmet 3.2: Short Quiz Assigmet 4.1: Stress reductio Modules 5 ad 6 cover Sheet Assigmet 5.1: Physical Activity Log* Assigmet 5.2: Safe Exercise Practices Assigmet 5.3: Warm-up ad cool-dow Assigmet 6.1: Meal Plaig Modules 7 ad 8 cover Sheet** Assigmet 7.1: Physical Activity Log* Assigmet 7.2: Sport Ivestigatio #1 Assigmet 7.3: Aalyzig Sport Scearios Assigmet 8.1: Substace use ad/or Abuse Prevetio Strategy Modules 9 ad 10 cover Sheet Assigmet 9.1: Applyig Movemet Skills Assigmet 9.2: Applyig Biomechaical Priciples to Activity Assigmet 9.3: Sport Ivestigatio #2 Assigmet 10.1: Advertisig Iflueces o cosumers Assigmet 10.2: Questios o StIs Assigmet 10.3A: Birth cotrol Essay or Brochure or Assigmet 10.3B: Abstiece Essay or Brochure * Note: Before you submit your completed assigmets, make sure that you ad your paret or guardia have siged all the applicable forms icluded i these assigmets. ** the Modules 7 ad 8 cover Sheet cotais a Alterate Lesso coset Form that your paret or guardia will eed to sig if you choose the alterate lesso optio i Module 10. 10 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
time: How Log Will It take You to complete this course? It will take you at least four moths to complete this course. Give that a course has 10 modules, you would eed to complete more tha two modules every moth. You will sped a miimum of 120 hours o this course. Of this time, you will sped at least 55 hours beig physically active, which eds up beig about 30 miutes per day or oe hour every secod day. Please ote, however, that you should strive to meet the guidelies idetified i the Caadia Physical Activity Guidelies (Caadia Society for Exercise Physiology), which would mea accumulatig at least oe hour of moderate to vigorous physical activity each day. It is impossible to take this course i less tha four moths because you have to pla ad log your physical activities for 13 weeks. There are a total of four Physical Activity Logs. Three of them (the Logs for Modules 3 ad 4, Modules 5 ad 6, ad Modules 7 ad 8) each cover four weeks. The Log for Module 1 covers oly oe week. This totals 13 weeks, or about three moths. Besides the Logs, you eed to study ad complete assigmet, some of which ivolve research. Approximate time allotmets are suggested for each assigmet. You probably wo t wat to sped much loger tha four moths o this course. Ofte, whe studets take much loger tha that, they get tired of the course ad struggle to keep motivated. It is best to stay focused o the course ad ot let it drag o. Take a look at the followig three sample charts ad decide which oe best describes the time of year whe you wat to begi ad complete this course. Note remember that the dates idicated i the charts are just sample dates (ot actual dates). they are meat to help you keep track o the completio ad submissio of your Pla ad Logs. I t r o d u c t i o 11
Sample chart A: Semester 1 If you wat to start the course at the begiig of September ad complete it i Jauary, you ca follow the timelie suggested below. If you complete the 10 modules by the date specified, you will mail your Pla ad Logs to your tutor/marker as idicated below. Module(s) 1 2 3 ad 4 5 ad 6 7 ad 8 9 ad 10 date that Module Assigmets Are to Be Set to tutor/marker Mid-September Assigmets 1.1 to 1.3 Part A, ad 1.3 Part B (the Physical Activity Pla) Mid-September Assigmet 2.1 Mid-October Assigmets 3.1, 3.2, ad 4.1 Mid-November Assigmets 5.1 to 5.3 ad 6.1 Mid-December Assigmets 7.1 to 7.3 ad 8.1 Mid-Jauary Assigmets 9.1 to 9.3 ad 10.1 to 10.3A or 10.3B Physical Activity Log (covers the selected oe- or four-week period) Module 1 Log Ay oe-week period September 1 to September 15 o Log Module 3 Log September 21 to october 19 Module 5 Log october 20 to ovember 17 Module 7 Log ovember 18 to december 16 o Log 12 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
Sample chart B: Semester 2 If you register for this course i Jauary ad would like to complete it by Jue, you ca follow the timelie suggested below. Module(s) 1 2 3 ad 4 5 ad 6 7 ad 8 9 ad 10 date that Module Assigmets Are to Be Set to tutor/marker Mid-February Assigmets 1.1 to 1.3 Part A, ad 1.3 Part B (the Physical Activity Pla) Mid-February Assigmet 2.1 Mid-March Assigmets 3.1, 3.2, ad 4.1 Mid-April Assigmets 5.1 to 5.3 ad 6.1 Mid-May Assigmets 7.1 to 7.3 ad 8.1 Early Jue Assigmets 9.1 to 9.3 ad 10.1 to 10.3A or 10.3B Physical Activity Log (covers the selected oe- or four-week period) Module 1 Log Ay oe-week period February 1 to February 15 o Log Module 3 Log February 21 to March 20 Module 5 Log March 21 to April 17 Module 7 Log April 18 to May 16 o Log I t r o d u c t i o 13
Sample chart c: Full School Year (ot Semestered) If you register for this course i September ad would like to complete it by May 15, you ca follow the timelie suggested below. Module(s) 1 2 3 ad 4 5 ad 6 7 ad 8 9 ad 10 date that Module Assigmets Are to Be Set to tutor/marker Mid-September Assigmets 1.1 to 1.3 Part A, ad 1.3 Part B (the Physical Activity Pla) Mid-October Assigmet 2.1 Early December Assigmet 3.1, 3.2, ad 4.1 Mid-February Assigmets 5.1 to 5.3 ad 6.1 Mid-April Assigmets 7.1 to 7.3 ad 8.1 Mid-May Assigmets 9.1 to 9.3 ad 10.1 to 10.3A or 10.3B Physical Activity Log (covers the selected oe- or four-week period) Module 1 Log Ay oe-week period September 5 to September 20 o Log Module 3 Log october 4 to october 31 Module 5 Log ovember 1 to ovember 28 Module 7 Log Jauary 15 to February 15 o Log Note do ot wait util the last miute to complete your work, sice your tutor/marker may ot be available to mark it. remember, it might take over a week for your work to travel through the mail, so make sure you leave eough time for that. It may also take a few weeks for your tutor/marker to mark everythig ad sed the marks to your school. 14 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
Safety cosideratios: Who takes resposibility for Your Safety? Safety is paramout whe participatig i ay physical activity. The ature ad risk level of the physical activity (e.g., walkig, swimmig) will determie how much attetio you ad your paret/guardia/supervisig adult eed to pay to the type of supervisio eeded. Takig resposibility for your safety is a very importat part of this course. Always thik safety first. Before you participate i ay physical activity, you ad your paret/guardia should use the followig safety checklist. You must be resposible for your ow safety. Safety checklist for Physical Activity The followig are some questios that you must ask yourself before becomig physically active: Do you uderstad the safety rules related to the physical activity? Is the activity suitable for your age, ability, ad physical coditio? Is the activity suitable for ay medical coditio that you might have? Do you uderstad the correct form or techique of the exercises or skills you eed to practise? Do you uderstad the risks associated with the physical activity ad ways to avoid the dagers? Is the equipmet suitable ad i good coditio? Is appropriate supervisio provided i light of the dager of risk associated with the physical activity? Have you discussed your choice of activity with your tutor/marker ad your paret/guardia? Has your paret/guardia siged your Physical Activity Plas? This sigature will help esure that you ad your paret/guardia are iformed about the safety ad risk-maagemet measures for your choice of physical activities ad sports i this course. I t r o d u c t i o 15
coset Forms: Which oe do You complete? Studets 18 or older If you are 18 years of age of older, you are required to complete the Grade 10 Physical Educatio/Health Educatio Studet Coset Form (Studets 18 or Older) before you register for this course. The form ca be dowloaded from the Maitoba Educatio website at <www.edu.gov.mb.ca.k12/dl/ forms/>. Studets Youger tha 18 To complete this course, studets who are uder 18 years old will eed to have their parets or guardias sig several documets. (I this course, the term parets refers to both parets or guardias, ad is used with the recogitio that i some cases oly oe paret may be ivolved i the child s educatio.) Parets eed to provide their sigature for the followig parts of this course: A paret must sig the Grade 10 Physical Educatio /Health Educatio Paretal Coset Form (Studets Uder 18) before a studet youger tha 18 ca register for this course. The form ca be dowloaded from the Maitoba Educatio website at <www.edu.gov.mb.ca.k12/dl/forms/>. Module 10: Huma Sexuality deals with issues that may be sesitive for you ad/or your parets. For this reaso, this module offers a choice of lessos. The regular lesso (Lesso 4A) focuses o the healthy decisio makig promotig abstiece ad icludes gatherig iformatio o cotraceptio. Lesso 4B focuses o healthy decisio makig promotig abstiece oly ad does ot iclude iformatio o cotraceptio. Parets or guardias have the optio of havig their childre complete the alterate lesso (Lesso 4B) istead of the regular oe. Studets have the opportuity to complete the alterate lesso 4B ad Assigmet 10.3B if their parets have siged the Grade 10 Physical Educatio/Health Educatio Alterate Lesso Coset Form foud o the Cover Sheet for Modules 7 ad 8. Parets eed to sig the Physical Activity Pla (Assigmet 1.3: Part B). This sigature idicates that you ad your parets are iformed about the safety ad risk-maagemet measures for the physical activities/sports you have chose to participate i for this course. Parets eed to sig the four Physical Activity Logs (Assigmets 1.1, 3.1, 5.1, ad 7.1). This sigature idicates that the paret declares that the studet has take part i the activities idicated i the Log. 16 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
Parets eed to sig additioal physical activities that the studet participates i: Module 5 Assigmet 5.3: Warm-Up ad Cool-Dow Module 7 Assigmet 7.2: Sport Ivestigatio #1 Module 9 Assigmet 9.3: Sport Ivestigatio #2 Studet Accidet Isurace Parets are ecouraged to esure that their sos/daughters have adequate accidet isurace. Oe way to do so is to purchase the Maitoba Associatio of School Trustees Studet Accidet Isurace. It provides comprehesive 24-hour isurace coverage for Maitoba school childre. More iformatio is available from Maitoba Associatio of School Trustees (MAST) Studet Accidet Isurace Website: <www.mast.mb.ca/resources/studetaccidetisurace.htm> Telephoe: 204-233-1595 Toll-Free (i Maitoba): 1-800-262-8836 Hayhurst, Elias. Dudek Ic. (HED) Isurace ad Risk Services Website: <www.hedic.com/products/studetaccidet/mai.aspx> Telephoe: 204-943-0331 Toll-Free: 1-800-665-8990 Note to Parets Your child will be workig with a learig parter to complete this course. Please esure that this learig parter is a safe ad respectful perso who will ot harm your child. this perso should ot have a crimial record or have his or her ame o the child Abuse registry. I t r o d u c t i o 17
Guide Graphics: What are they For? Guide graphics are used throughout this course to idetify ad guide you i specific tasks. Each graphic has a specific purpose, as described below. Assigmet: This guide graphic tells you that this is a assigmet that you complete ad sed to your tutor/marker. Iteret: If you have access to the Iteret, you ca use it to get more iformatio. Iteret access is optioal. Learig Activity: Complete this learig activity to help you review or practise what you have leared ad prepare for your assigmet ad examiatio. You will ot sed learig activities to your tutor/marker. Learig Parter: Ask your learig parter to help you with this task. Phoe: Call your tutor/marker. Mail Assigmet: It is ow time to mail i your assigmets. File Assigmet: File your completed assigmets util you have fiished the ext module of this course. Safety: Check for ay risks ad pay attetio to ay safety cosideratios related to this activity. Examiatio Preparatio: This graphic refers to cotet i the course that is likely to be foud o the fial examiatio. Video: View a DVD or videotape a activity. If you are uable to access the required equipmet to complete the task due to religious or cultural values, please cotact your tutor/marker. 18 G r a d e 1 0 P h y s i c a l E d u c a t i o / H e a l t h E d u c a t i o
G r a d e 1 0 P h y s i c a l e d u c a t i o / h e a l t h e d u c a t i o ( 2 0 F ) Module 1 healthy lifestyle Practices this module cotais the followig lessos lesso 1: active livig lesso 2: Beefits ad impact of Physical activity lesso 3: Physical activity safety ad ijury Prevetio lesso 4: cardiopulmoary resuscitatio lesso 5: Plaig for a healthy active lifestyle
M o d u l e 1 : h e a l t h y l i F e s t y l e P r a c t i c e s itroductio This course is all about beig physically active ad makig healthy decisios every day. The physical educatio modules (the odd-umbered oes) will provide backgroud iformatio o why ad how you should be active. While takig this course, you will set your ow physical activity goals ad keep track of them i your Physical Activity Pla what you pla o doig durig three four-week periods (Module 1) Physical Activity Log what you actually do i Modules 1, 3, 5, ad 7 I this module, you will lear about makig choices for beig active, beig safe, settig goals, ad lear about techology that may ehace a active lifestyle. I oe of your assigmets, you will develop a actio pla to begi or maitai a active lifestyle. There are may factors that affect decisios about beig or becomig active or stickig with a fitess pla. You will ivestigate these factors ad lear how exercise helps you to be as healthy as possible. Throughout this course you will be asked to become ad stay active. It is therefore importat that you lear how to be safe while takig part i a variety of activities. You will lear about appropriate clothig, risk factors of differet activities, ad facility ad equipmet safety. It is especially importat to look at safety cosideratios i alterative pursuits. I the fial lesso you will set persoal fitess goals ad desig a pla aroud how to achieve them. Goals give a perso log-term visio ad shortterm motivatio. Your goal durig this course is to participate i 30 miutes of moderate to vigorous physical activity each day averagig 55 hours i total for the course. These activities eed to be recorded i your Physical Activity Pla ad i your Physical Activity Log. Fially, you will eroll i a oe-day traiig program to lear Cardiopulmoary Resuscitatio (CPR). Cotact a orgaizatio like St. Joh Ambulace to complete this requiremet. You should start lookig ito this as soo as possible. M o d u l e 1 : h e a l t h y l i f e s t y l e P r a c t i c e s 3
assessmet You will be assessed o your completio of the Module 1 assigmets foud at the ed of this module. A Checklist for Module 1 Assigmets appears below. You will mail your completed assigmets to your tutor/marker whe you have completed this module. Assessmet Checklist q lesso 1 q lesso 2 q lesso 3 q lesso 4 q lesso 5 assigmet 1.1: oe-week Physical activity log there is o assigmet for this lesso there is o assigmet for this lesso assigmet 1.2: certificatio i cardiopulmoary resuscitatio (cpr) level a assigmet 1.3: Part a Goal settig Part B Physical activity Pla 4 G r a d e 1 0 P h y s i c a l e d u c a t i o / h e a l t h e d u c a t i o
l e s s o 1 : a c t i v e l i v i G Lesso Focus You will show a uderstadig of q the differet ways to promote active livig for differet age groups You will be able to q explai the cocept of active livig ad the factors that may affect makig persoal activity choices q explai ways that techology may ehace ad support a physically active lifestyle q sig a actio pla for active livig o a daily basis itroductio What does active livig mea to you? I this lesso you will look at some defiitios of active livig, as well as the factors that affect how people choose to be active. You will also look at the use of techology i physical activity. defiitio of active livig Active livig ca be defied i may differet ways. Here are three defiitios: 1. Active livig ca be defied as a way of life which values physical activity ad itegrates it ito everyday life. 2. Health ad Social Services of the Northwest Territories states that Active Livig is a way of life where people choose to be physically active every day i their commuity; whether they are at school, at work, at home, or at play. Active Livig is based o the belief that regular physical activity has may lifelog beefits. It meas somethig differet for everyoe. Active Livig playig with the kids, walkig the dog, dacig with frieds, walkig at oo with co-workers, gardeig, berry pickig, fishig, splittig wood, cyclig to work or school, or ejoyig active times aloe or with frieds ad family. M o d u l e 1 : h e a l t h y l i f e s t y l e P r a c t i c e s 5
Active Livig also ivolves orgaized activities such as competig i your favourite sport or participatig i a activity class of your choice. * 3. Some defiitios of active livig iclude other types of activities besides physical oes. They value physical, social, metal, emotioal ad spiritual activities, which are also itegrated ito daily livig. Learig Activity 1.1 Commo Poits ow you will get the chace to review ad practise what you have leared by completig this learig activity. remember, you do ot submit learig activities for assessmet. istead, you complete them i order to prepare yourself for the assigmets which you submit to your tutor/marker to be assessed. oce you have completed this learig activity, check your aswers i the aswer key at the ed of this module. What are some commo poits that you see i each of the defiitios for active livig listed above? choosig to be active There are may factors that may affect someoe s decisio to become physically active. Some factors may iclude the health ad fitess beefits of beig physically active, persoal experieces, iterests, abilities, fiacial, cultural, demographic, safety issues, ad persoal circumstaces. We will sped some time lookig at each of these factors. * Source: Northwest Territories Health ad Social Services. Healthy Eatig/Active Livig. Health. 1 Feb. 2012. <www.hlthss.gov.t.ca/eglish/services/health_promotio/health_eatig_active_ livig/ default.htm>. 6 G r a d e 1 0 P h y s i c a l e d u c a t i o / h e a l t h e d u c a t i o
The followig are some of the health beefits of physical activity: Back Pai: Regular exercise helps to prevet back pai by makig your back more flexible ad stroger, ad by improvig your posture. Diabetes: Regular physical activity ca help to prevet ad cotrol type 2 diabetes by reducig body fat. Emotios: Daily physical activity ca help you feel better, reduce depressio ad axiety, ad help you maage stress. Heart Disease: Daily physical activity ca help prevet heart disease ad strokes by improvig blood flow, stregtheig your heart, lowerig your blood pressure, raisig the level of your good cholesterol, ad lowerig the level of your bad cholesterol. High Blood Pressure: Regular physical activity ca lower your blood pressure if it is too high. It ca also reduce body fat, which is associated with high blood pressure. Obesity: Daily physical activity helps to reduce body fat by stregtheig your muscles ad helpig you to bur calories with less effort. If you eat well, physical activity ca help you cotrol your weight. Osteoporosis: Regular weight-bearig exercise stregthes boes ad slows dow boe loss associated with agig. Stroke: Regular physical activity lowers your risk of gettig a stroke ad helps to lower your risk of gettig heart disease. experieces A idividual s past experieces will play a factor i their choice to live a active lifestyle. If a perso has had positive experieces beig physically active, they are more likely to wat to be physically active agai. For example, if goig for a walk after a stressful day makes you feel better you may choose to do it the followig day. Negative experieces with physical activity sometimes has the opposite effect ad idividuals may ot wat to do it agai. For example, if someoe decided to go skiig with a fried ad broke their leg because of a asty fall, they may ever wat to go skiig agai. Havig positive experieces with activity is a very powerful factor i future activity participatio. M o d u l e 1 : h e a l t h y l i f e s t y l e P r a c t i c e s 7
iterests A idividual s persoal iterests will play a sigificat factor i becomig physically active. For example, if you love solitude ad love to read, you may ot be overly motivated to get out ad be physically active with other people. If you love to socialize with others it may seem easy to combie physical activity ad beig with frieds ad family. abilities Physical abilities may iclude how developed your movemet ad sport skills may be. If you feel that you ca easily ru, hop, throw, catch, balace, etc., you will fid it ejoyable to take part i physical activities. If you do ot feel cofidet or competet with these skills the you may ot wat to risk embarrassmet or ijury by takig part i activities that challege those skills or abilities. It is importat to remember that movemet ad sport skills improve the more you practise them. Fiacial abilities refer to the ability to pay for physical activities that you ejoy. If the oly activity you like is dowhill skiig ad you are a first year uiversity studet payig for your ow uiversity, you may fid it difficult to afford dowhill skiig three or four times a week. If you like activities that are less expesive such as joggig, the your fiacial situatio will ot play as big a part i the factors affectig your physical activity. If you value beig active the you will fid affordable, ejoyable, ad coveiet ways to make it happe. Persoal circumstaces Geography plays a role i the differet activities you may or may ot be able to do. I Maitoba you may fid it difficult to lear how to surf but learig to play hockey or cross-coutry skiig is very easy. Every coutry, provice, ad commuity has activities that are a atural fit for their geography. Where you have lived i your life will likely reflect the activities you like to participate i. Beig bor ito a certai culture will affect what activities you have experieced ad what persoal iterests you have explored. If you are Caadia you may have had more opportuities to play hockey but if you live i Australia you may ot eve kow what a skatig rik looks like. 8 G r a d e 1 0 P h y s i c a l e d u c a t i o / h e a l t h e d u c a t i o
Persoal characteristics such as risk takig may limit the types of activities you take part i. You may fid some activities dagerous or coversely ot challegig eough. If you thik that football is a dagerous activity you are ot likely to give it a try. Parets may also ifluece your activities at a youger age based o their perceptio of the risks ivolved. Active livig choices or lifestyles may chage at differet times i your life. A ifat s or a child s physical activity level is ofte depedet o the value parets place o beig active. As childre become older they are required to take physical educatio throughout their school life. Aside from physical educatio classes a child or youth may choose to play with a commuity or school team which will help meet the physical, emotioal, ad metal eeds throughout their growig years. Adulthood is also a critical time for makig active livig choices. Thik about the factors we examied earlier i this lesso. May of these factors play a role as we progress through adulthood ad ito our seior years. techology Thik of ways techology ca affect active livig i a positive ad egative maer. Machies ad automatio reduce eergy expeditures, cause sedetary livig, ad decrease caloric expeditures which may i tur cotribute to your weight gai. O the other had, there are ew techologies that help people achieve their fitess goals. Fitess cetres have treadmills with TVs, bikig rooms with video screes, ad people wearig heart-rate moitors. Keep this i mid whe you are developig your pla to be active. How ca you use techology to help you be more active? How ca you reduce the use of techology to be more active? M o d u l e 1 : h e a l t h y l i f e s t y l e P r a c t i c e s 9
Learig Activity 1.2 Promotig Active Livig ow that you have leared about some of the differet factors that ca ifluece why someoe may or may ot choose a active lifestyle, it is time for you to cosider how you could promote a active lifestyle to the followig age groups. here are two examples before you get started. adults: Place posters statig o Waitig, o lies take the stairs ext to elevators. this may ecourage people to take the stairs which would icrease physical activity ad promote a active livig choice. youth: Joi forces with local police to create a drop-i cetre at a local school gymasium for tees. orgaized sports ad games could be played o weekeds which would icrease the activity ad sport opportuities for all youth. Give a secod idea for the promotio of active livig i these age groups. (oe mark per category) 1. Parets with ifats a. create a paret ad child fitess class to promote the fitess ad health beefits for both the mother ad the ifat. b. 2. childre (ages 5 to 10) a. orgaize play-structure play days for childre i your commuity. this will raise the awareess of this facility i your commuity. ivolve local celebrities. b. cotiued 10 G r a d e 1 0 P h y s i c a l e d u c a t i o / h e a l t h e d u c a t i o
Learig Activity 1.2 (cotiued) 3. youth (ages 11 to 18) a. orgaize a youth beach volleyball touramet to promote outdoor play activities ad their beefits b. 4. adults a. Get a mall to desigate the parkig area i frot of the major store as a o Parkig Zoe to promote the beefits of walkig b. 5. seiors a. orgaize a Golde shoes walkig tour of your tow s cultural highlights to promote the beefits of walkig i a social ad cultural settig b. Now that you have completed this learig activity check your aswers with the aswer key at the ed of this module. M o d u l e 1 : h e a l t h y l i f e s t y l e P r a c t i c e s 11
Assigmet 1.1 Oe-Week Physical Activity Log (the log is cotiuous throughout this course) it is ow time for you to do your first assigmet. remember, you will sed all your completed assigmets to your tutor/marker so that you ca get some feedback o how you are doig. you will sed i this assigmet, alog with the other assigmets from Module 1, whe you have completed this module. the actual assigmet is foud at the ed of this module. here, the assigmet is simply itroduced because this is the best time for you to complete it. to complete this course, you must participate i at least 55 hours of physical activity that is of moderate to vigorous itesity. here is a explaatio of the terms light, moderate, ad vigorous activities: durig light activities, you begi to otice your breathig, but talkig is fairly easy. durig moderate activities, your heart rate icreases ad you ca hear yourself breathe, but ca still talk. examples of moderate activities iclude brisk walkig, bicyclig (less tha 15 km/hour), skateboardig, shootig baskets, ad curlig. durig vigorous activities, your heart rate ad breathig icrease to a eve higher level where it is difficult to talk. examples of vigorous activities iclude joggig, swimmig, walkig briskly, doig jumpig jacks, playig sports that ivolve ruig, toboggaig, shovellig sow, ad walkig through deep sow. you will use your Physical activity log (your log) to record all the physical activities you do throughout this course. your log will provide a record of your activities ad form the basis for settig your persoal goals related to fitess. the format of the log will evolve as you get further ito the course. you will iclude the type, duratio, ad itesity of the activity. By keepig track of the data, you will develop skills to help you be i charge of your ow fitess cotiued 12 G r a d e 1 0 P h y s i c a l e d u c a t i o / h e a l t h e d u c a t i o
Assigmet 1.1 (cotiued) to complete your log, you will have three challeges 1. participate i vigorous physical activity for 30 miutes each day 2. develop healthy habits ad active patters of livig 3. persevere i beig active whe tempted to become iactive you may already be meetig these challeges, i which case you may explore other activity ad health choices. if you are ot curretly active ad have some uhealthy behaviours, your challege will be to become active ad chage your behaviours. do t expect this to happe overight. the three challeges are a target for you to strive for by the ed of this course ad for the rest of your life. you will fid assigmet 1.1 i the assigmets sectio at the ed of this module. it s time to begi your physical activities ad record them o the oe-week Physical activity log provided. Note your log eeds to be siged by your paret/guardia. refer to the itroductio at the begiig of this module for further explaatio of the Physical activity log. summary I this lesso you had the opportuity to lear about the cocept of active livig ad the factors that may affect makig persoal choices. You also spet some time learig about the beefits of stayig active. Now as you go ito the assigmets you will be prepared to set a actio for active livig. M o d u l e 1 : h e a l t h y l i f e s t y l e P r a c t i c e s 13
Notes 14 G r a d e 1 0 P h y s i c a l e d u c a t i o / h e a l t h e d u c a t i o
Released 2012 Prited i Caada Imprimé au Caada