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
Checklist
Evaluation Sheets
Presentation
30
50
95
15
TOTAL
B. Final Exam (10%)
190
- Final Fitness Test
- Written Reflection
30
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)
Presentation/General Comments (15)
TOTAL (95)
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
 Goal is
 Goal is
 Goal is
 Goal is
 Goal is
 Goal is
 Goal is
 Goal is
for push-ups
for sit-ups
for chest raises
for double leg raises
for sitting tucks
for bench jumps
for static push-ups
for flexed arm hang
for pull-ups
Muscular Strength:
 Goal is
 Goal is
for basketball throw
for standing long jump
 Goal is
 Goal is
 Goal is
 Goal is
for sit, reach and hold
for shoulder flexion
for groin flexion
for back extension
Flexibility:
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
Cardiorespiratory Endurance
12 minute run
Muscular 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
Goal
1
Result
Fit
1
Index
Goal
2
Result
Fit
2
Index
Goal
3
Result
Fit
3
Index
Fitness Goal Worksheet
Fitness Test
12 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
Result
My Action Plan
NUTRITION LOGS
Nutrition Log 1
MEALS
Breakfast
DAY 1
Date:
DAY 2
DAY 3
DAY 4
DAY 5
Snack
Lunch
Snack
Dinner
Snack
Food Group Summary 1 – Calculate plus or minus for each group
Group
Day 1
Day 2
Day 3
Day 4
Meat
Dairy
Veg/Fruit
Grains
daily
Day 5
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
MEALS
Breakfast
DAY 1
Date:
DAY 2
DAY 3
Snack
Lunch
Snack
Dinner
Snack
Food Group Summary 2 – Calculate plus or minus for each group daily
Group
Day 1
Day 2
Day 3
Day 4
Day 5
Meat
Dairy
Veg/Fruit
Grains
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.
DAY 4
DAY 5
Nutrition Log 3
MEALS
Breakfast
DAY 1
Date:
DAY 2
DAY 3
Snack
Lunch
Snack
Dinner
Snack
Food Group Summary 3 – Calculate plus or minus for each group daily
Group
Day 1
Day 2
Day 3
Day 4
Day 5
Meat
Dairy
Veg/Fruit
Grains
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.
DAY 4
DAY 5
BODY COMPOSITION
Measurement
Height (cm)
Weight (kg)
Body Fat (%)
BMI Index
Body Measurements (cm)
Under Arm Pit
Under Breast
Belly Button
Abdomen (at hip bone)
Hips (
down from belly)
Quad (
up from knee)
Calf (
down from knee)
Bicep (
from elbow)
Summary comments after #3:
1
2
3
Final
INTRODUCTION
Length: 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 and
fitness.
fitness,
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 meals
Maintenance of proper
weight
Participation in social
and cultural activities
Control of stress
Regular physical activity
Being a non-smoker
Avoiding substance use
Making good sexual
decisions
Adequate medical and
dental care
Positive
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)
Physical Fitness Goal:
Action Steps
(Be specific)
Frequency/Intensity/Time/
Type of activity
What I Did
(Success Indicators)
Nutrition Goal:
Successes that I am proud of ……
Things that sabotaged my plan ……
Self-Evaluation
1
I hardly ever
participated in my
fitness activities
I had trouble meeting
any goals.
2
I sometimes
participated in my
fitness activities
I achieved some of my
goals.
3
4
I usually paticipated in
my fitness activites
I participated routinely
in my fitness activities
I achieved most of my
goals.
I achieved all of my
goals.
MONTHLY GOALS 2
What I Want To Do
(Goals)
Physical Fitness Goal:
(a) Month 1
Action Steps
(Be specific)
What I Did
(Success Indicators)
(b) New goal
Nutrition Goal:
(a) Month 1
(b) New goal
Successes that I am proud of ……
Things that sabotaged my plan ……
Self-Evaluation
1
I hardly ever
participated in my
fitness activities
I had trouble meeting
any goals.
2
I sometimes
participated in my
fitness activities
I achieved some of my
goals.
3
4
I usually paticipated in
my fitness activites
I participated routinely
in my fitness activities
I achieved most of my
goals.
I achieved all of my
goals.
MONTHLY GOALS 3
What I Want To Do
(Goals)
Physical Fitness Goal:
(a) Month 1
Action Steps
(Be specific)
What I Did
(Success Indicators)
(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-Evaluation
1
I hardly ever
participated in my
fitness activities
I had trouble meeting
any goals.
2
I sometimes
participated in my
fitness activities
I achieved some of my
goals.
3
4
I usually paticipated in
my fitness activites
I participated routinely
in my fitness activities
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
Living.
●
●
short report on two possible career opportunities in the field of Healthy Active
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.htm
www.cahperd.ca/e/cahperd/careers.htm
www.employcanada.com/main.htm
www.lin.ca/resource/html/car.htm
www.humamkinetics.com/careers/
Level 1
Level 2
Level 3
Communicates
information with limited
clarity
Communicates
information with some
clarity
Communicates
information with
considerable clarity
Provides limited
description and includes
at least one of the
criteria
Provides a mediocre
description and includes
at least two of the
criteria
No references
One reference
Provides an appropriate
description of job
responsibilites, special
skills, and education
required
Two references
Level 4
Communicates
information and ideas
with a high degree of
clarity
Provides a thorough
description of job
responsibilites, special
skills, and education
required
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 made
Explanation of successes or failures
A specific plan to maintain and further improve a healthy active lifestyle in
the future