PERSONAL HEALTH 10

By India Hounsome
MY QMS PHYSICAL
ACTIVITY/SPORTS HISTORY
Grade 8:

PE 9: 3 x per week for 65 min

Athletics: Riding

Grade 9 2013-2014:

PE 9: 3 x per week for 65 min

Athletics: Badminton

Grade 10 2014-2015:

PE 10: 3 x per week 65 min

Athletics: Badminton

Grade 11 2015-2016:

PE 11: 2-3 x per week 65 min

BENEFITS OF PHYSICAL ACTIVITY

Physical/physiological benefits:

Increases efficiency of the heart

Emotional/psychological benefits:

Reduces feelings of stress and tension

Improves mental alertness, processing of information, and perception

Improves self-esteem

Benefits to learning/personal productivity and to the work:

Improves focus
Boosts memory and ability to learn new things

Improved decision making

WHY IS PHYSICAL ACTIVITY
IMPORTANT TO ME?

Physical activity is important to me because I

spend a lot of my time during the day sitting at a
desk. I think it is necessary to have a change of
pace. Regular physical activity not only improves
my health and reduces the risk of developing
severe diseases, it also makes me feel happier
and more alert.
RECOMMENDED AMOUNT OF PHYSICAL
ACTIVITY

Children: 6-17

At least 60 minutes of moderate-to-vigorous intensity

physical activity

Adults: Age 18-64

At least 2 hours and 30 minutes each week of aerobic

physical activity at a moderate level or 1 hour and 15
minutes each week of aerobic physical activity at a vigorous
level
LEVELS OF PHYSICAL ACTIVITY
Vigorous Physical activities:

Requires a large amount of effort

Causes rapid breathing and a large increase in heart rate

Examples:

Bicycling

Volleyball

Jogging or running
Hiking

Moderate Physical Activities:

Requires a moderate amount of effort

Noticeably increases the heart rate

Examples:

Badminton

Swimming

Yoga

Walking/jogging
DIFFERENT TYPES OF PHYSICAL
ACTIVITIES
Aerobic Activities: Resistance, Strength Building, and Weight-
Bearing Activities:
Definition:
Definition:

Aerobic activities are exercises that
stimulate and strengthen the heart and the lungs
Benefits:
Activities that use the resistance to muscular
contraction to build the strength, endurance,
and size of skeletal muscles.
Benefits:

Improve the bodys utilization of oxygen Improved muscle strength and tone
Improve circulation Healthy weight
Improve sleep Increased bone density and strength
Increase endurance Cut the risk of osteoporosis later in life for
women
Help reduce stress/anxiety
Reduce the risk of developing heart disease/ Examples:
diabetes
Help to reach and maintain a healthy weight Free weights
Weight machines
Medicine balls
Examples:

Aerobic dance
Cycling
Swimming
Balance and Stretching Activates:

Definition:

Exercises that keep your joints flexible, prevent stiffness, and

improve balance.

Benefits:

Increased endurance
Improved coordination
Muscle stretching
Improved balance
Improvements in mental preparedness

Examples:

Yoga
Pilates
Basic stretching
Dynamic stretching
SHORT TERM AND LONG TERM
FITNESS GOALS

Short term fitness goals:

To be able to do 10 full push-ups

To run the milk run in 20 minutes or less

Long term goal (year end goal):

To have and manage a good fitness routine in and

out of school
PERSONAL PHYSICAL ACTIVITY
HEALTH PLAN
Create a 4-7 day fitness and activity program
using the F.I.T.T principles of training
MY HEALTHY EATING PLAN
CALORIES
Calories are units of energy. They refer to energy
consumption through eating and drinking.
A recommended amount of calories per day for
14-16 year olds is anywhere from1750 to 2350,
depending on levels of daily activity.
GRAINS
Grains may reduce the risk of heart disease,
reduce constipation, and help with weight
management
My recommended amount of grains per day is 6
ounces, and it recommends that I make half my
grains whole
Commonly eaten whole grains are whole
grain/wheat bread, oatmeal, brown rice, whole
wheat pasta/tortillas/crackers
VEGETABLES
Vegetables may reduce the risk of heart diseases such as heart
attacks and strokes, may protect against certain types of cancers,
may lower blood pressure, and reduce the risk of developing
kidney stones.
My recommended amount of vegetables per day is 2 cups, and

I should vary them.

There are different subgroups for the kinds of vegetables, being

dark green vegetables, starchy vegetables, red & orange

vegetables, beans and peas, and other vegetables. Some
examples of these kinds of vegetables are kale, broccoli, corn,
potatoes, tomatoes and carrots.
FRUITS
Fruits may have the same benefits as vegetables.
My recommended amount of fruit per day is 1
cups.
Common fruits are apples, bananas, grapes,
oranges, pineapples, berries such as strawberries
and melons such as cantaloupe.
DAIRY
Dairy products improve bone health, may reduce
the risk of osteoporosis, cardiovascular disease, and
type 2 diabetes.
My recommended amount of dairy per day is 3 cups.

There are different subgroups for dairy, being milk,

milk based desserts, cheese, and yogurt. Some

examples of these kinds of dairy are fat-free milk,
frozen yogurt, cheddar cheese, and low-fat yogurt.
PROTEIN
Protein supplies many nutrients,
My recommended amount of protein per day is 5
ounces.
There are different subgroups for the kinds of
protein, being meats, poultry, eggs, beans and
peas, processed soy products, nuts and seeds, and
seafood. Some examples of these are beef,
chicken, chickpeas, tofu, peanut butter, and
salmon.
Protein: 6 ounce equivalents (1 ounce equivalent is about 1
slice bread; 1 ounce ready-to-eat cereal; or cup cooked
rice, pasta, or cereal)
Vegetables: 2 cups (1 cup is 1 cup raw or cooked vegetables,
2 cups leafy salad greens, or 1 cup100% vegetable juice)
Fruit: 1 cups (1 cup is 1 cup raw or cooked fruit, cup
dried fruit, or 1 cup 100% fruit juice)
Dairy: 3 cups (1 cup is 1 cup milk, yogurt, or fortified soy
beverage; 1 ounces natural cheese; or 2 ounces processed
cheese)
Protein: 5 ounce equivalents (1 ounce equivalent is 1 ounce
lean meat, poultry, or seafood; 1 egg; 1 Tbsp peanut butter;
cup cooked beans or peas; or ounce nuts or seeds)
 DAY 1 MEAL PLAN

Breakfast: Two slices of multi-grain toast with 2 tbs of

peanut butter , 1 apple, and 1 cup of milk
Lunch: 2 cups of lettuce (salad) with one hard boiled egg,
and whole grain crackers
Snack: 1 bran muffin, and yogurt

Dinner: 1 cup of cooked rice, 1 ounce of salmon, 1 cup of

cooked vegetables (carrots, corn, and peas),
Dessert: 1 cups of low fat ice cream with cup of
strawberries

1 fruit, 6 grain, 4 protein, 2 vegetable, 3 dairy out of:

1 fruit, 6 grain, 5 protein, 2 vegetable, 3 dairy
DAY 2 MEAL PLAN

Breakfast: 1 ounce of cereal with 1 cup of milk, and 1 cup

of fruit juice
Lunch: Tuna sandwich made with multigrain bread,1

cup of raw vegetables (cucumbers, carrots, and peppers),

Snack: 1 cup of frozen yogurt, 1 cup of granola, and a

handful of almonds ( ounce)

Dinner: 1 cup of cooked vegetables (peas, carrots, and

corn), 1 ounce of chicken, cup of pasta, cup of baked

beans, and 1 cup of chocolate almond milk

1 fruit, 6 grain, 4 protein, 2 vegetables, 3 dairy out of:

1 fruit, 6 grain, 5 protein, 2 vegetable, 3 dairy
EFFECTS OF HEALTHY EATING
ON THE BODY
What/when you eat before exercise can make a difference to
your performance and recovery. Something that helps to
sustain energy, boost performance, preserve muscle mass, and
hydrates should be eaten.

Only under certain circumstances is what you eat/drink

during exercise important. If you do eat/drink during exercise,
you mainly want to remain hydrated.

Eating after exercising can help you recover, rehydrate, refuel,

and build muscle.

You feel more awake and have more energy when you eat
healthily. Your body functions better with a healthy diet
because such foods will give your body the needed nutrients.
EMOTIONAL HEALTH PLAN
STRESS-
HTTP://WWW.MEDICINENET.COM/SCRIPT/MAIN/ART.ASP?
ARTICLEKEY=20104
HTTP://WWW.APA.ORG/HELPCENTER/STRESS-BODY.ASPX

Define stress. Research and explain what happens to

the human body when it experiences stress?
Itis a physical, mental, or emotional factor that
causes bodily or mental tension. Stresses can be
external (from the environment, psychological, or
social situations) or internal (illness, or from a
medical procedure). Stress can initiate the "fight or
flight" response.
When the body is stressed, muscles tense up. Muscle
tension is almost a reflex reaction to stress the
body's way of guarding against injury and pain.

Muscles tense up when the body is stressed.