Healthy Active Living Worksheet
Name:_______________________________________
Healthy: good nutrition, good hygiene, enough rest, non violent conflict resolution, free of drugs, alcohol,
cigarettes, safe sexual choices, no risky behaviors., able to handle stress
Active: doing some form of physical activity 30 minutes a day
Physical Fitness
Physical fitness is the ability of your body systems, including your circulatory,
muscular, and skeletal systems to work efficiently. Being physically fit means being able
to do physical activity with the least amount of energy, or doing a day’s work with
energy left over for leisure activities.
The Benefits of Daily Physical Activity
There are many benefits from regular exercise. Basically it will improve your
longevity and quality of life. Specifically, Physical fitness will improve your:
___ physical appearance
___ self confidence
___ health (less heart disease, obesity,
backache, high blood pressure, ulcers)
___ enjoyment of life
___ relaxation
___ energy level
___ muscular development
___ ability to sleep
___ flexibility
Rank these benefits listed above from 1 to 9, where number 1 is the benefit that you
consider most important to you, and 9 is the least important.
Regular exercise affects your personal appearance to. It will:
___improve posture ___improve body shape
___reduce body fat ___define muscles
___make body movement more efficient
Rate the above list from 1 to 5, number 1 being the change you would be most pleased
with.
Barriers to Daily Physical Activity
Even though people know the importance of exercise, sometimes people make up
excuses not to exercise. List four reasons why you think someone might choose not to
exercise:
1. not enough time
2. embarrassed
3. too hard
4. enjoy doing other things
Activity Choices
When choosing a physical activity to become involved in, what factors determine your
choice? List seven:
1.cost___________________________________
5.transportation_______________
2.time of day____________________________
6. will friends be there_________
3. is it an activity I enjoy______________
7. Am I good at this_______
4. what fitness component will it improve
Sentence Starters
Complete the following:
A physical activity is best for me if… _________________________________________________
______________________________________________________________________________________
Activities I like to do are… ___________________________________________________________
______________________________________________________________________________________
I am currently active by…__________________________________________________
A new physical activity that I would like to try is…______________________________
Why haven’t you tried this new activity yet?____________________________________
How can you over come this barrier?__________________________________________
Health Related Fitness Components
There are five components of physical fitness (Flexibility, Muscular Strength,
Cardiovascular Fitness, Body Composition & Muscular Endurance) that help us to stay
healthy. Match each to the definition below:
Cardiovascular The ability of the heart, lungs and circulatory system to deliver oxygen to
the body so that it can work for long periods of time.
Flexibility____ The ability to use your joints through a wide range of motion.
Body composition The percentage of body weight that is fat. Too little or too much
body fat can cause health problems.
Strength______The amount of force your muscles can produce over a short period of
time.
Muscle
Endurance___ The ability of your muscles to work for long periods of time (standing,
running) without tiring.
Cardiovascular Fitness
1. List some of the benefits of having good Cardiovascular Fitness.
Increase longevity
Fewer diseases: diabetes, high blood pressure, heart disease, stroke, cancer,obesity
Work longer without tiring
2.
To increase my Cardiovascular Fitness I must raise my heart rate to at least 124
BPM for 20 min. 3 times a week.
3. Which of the following activities could you do to increase your Cardiovascular
Fitness?
X_ Swimming
X Basketball
X Soccer
X Cycling
X Badminton
X Roller - Bladeing
___ High Jump
___ Nintendo
X Step Aerobics
Muscular Strength
1..
List some of the benefits of having good muscle strength:
Better performance in work /sports
Fewer injuries and falls
2.
How can you increase your muscle strength
Constantly increase the load on the muscle when exercising.
Lift heavy weights, with few reps, 3 times/wk, every other day
3.
Which of the following activities require a lot of muscular strength in order to
perform well?
____shoveling snow
____step aerobics
X____high jump
____soccer
X set shot
X ___volley ball spike
____standing
____swimming
X___ javelin
Muscle Endurance
1. What are some of the benefits of having good muscular endurance?
Work for longer time without tiring.
Fewer muscle injuries
Better performance in work/sports
2. How can you increase your muscle endurance?
Exercise a muscle for longer than 3 minutes at a time.
Lift light weights , many reps, 3 times/wk, every other day
3. Which of the following activities require muscular endurance?
__X__shoveling snow
__X__soccer
__X__standing
_X___step aerobics
____ set shot
_X__swimming
____high jump
____volley ball spike
____javelin
Flexibility
1. What are some of the benefits of having good flexibility?
Activities are not limited, advantage in sport/work,
Fewer joint injuries
2. How can you improve your flexibility
Stretch daily
3. Why is it important to do a 5 min general body warm up before stretching?
Warms joints and muscles so they stretch farther without tearing
4. Why is it important to stretch before activities? Prevents injuries
Body Composition
1. The body is made up of fat, lean tissue (muscle and bone) and water. You want to maximize the ______
the lean tissue and minimize the fat by exercising
2. What is the most healthy range for your BMI? 20-25
3. What problems can result if your BMI is too low (under 20)?
Not enough body fat to provide energy, protect vital organs, make hormones, store
vitamins, or insulate the body from cold
4. What problems can result if your BMI is too high ( over 27)?
HIGHER RISK OF: Obesity, heart disease, high blood pressure, stroke, diabetes,
cancer
5. If a BMI is too high, how can someone best reduce it to lower health risks?
Exercise ,especially using large muscle groups(aerobics) 30 min. daily
6. Which of the following activities would burn body fat most efficiently?
__X__Biking ____Cooking __X__Step Aerobics __X__Running ___Golfing
7. What advantage is there exercising to burn body fat instead of just dieting?
Burns only body fat. Dieting burns fat and muscle.
8. To improve your present fitness level in this component do you need to raise or
lower your BMI? _____________
Skill Related Fitness Components
There are six skill related components of fitness (Agility, Balance, Power, Speed,
Coordination, reaction time). These components do not contribute to good health but
rather assist in improved performance of skills used for example in games and sports.
Agility
ability to change direction quickly
Balance
ability to keep upright posture
Co-ordination ability to use many body parts
together
Power
ability to use strength explosively, in one
big effort for a short time
Reaction
Speed
time taken to start movement
ability to move a distance in a short
period of time