Phys.Ed

S.M.A.R.T

• Specific- state exactly what it is that you want to achieve 

• Measurable- (your goal must have a number) the results can be seen or the outcome can be counted. 

• Action-oriented- what steps do you need to take 

• Realistic-something possible

• Timeline- a completion date is set as a target

The formula for goal setting is 

• To + verb + object + timeline

Example- to run a marathon by the time im 25

What does healthy active living mean to you? 

• Healthy eating 

• Exercise

• Sleep Well

• Balanced Lifestyle 

• Hydration

• To me wellness means….

• To me fitness means

• To me active living means…

• To me healthy eating means

• My attitude towards physical fitness is shaped by 

• I like taking part in physical activities that

Healthy Active Living is  

Healthy Living refers to choosing to improve your health and minimize risks of acquiring controllable illness and disease. 

Active Living refers to doing physical activities geared towards improving your fitness levels 

These two combined will lead to better health and wellness.  

Wellness is 

A state of good health comment to a way of living and requires 

Health conscience- You must be aware of the overall state of your health and what you need to do 

Health Active- You must actually do something about your health, not just talk about it. 

Health Wise- You must be aware of the areas that you need to improve 

Health Commited- You must be prepared to “keep fit, stay healthy and have fun” for the rest of your life. 

4 areas of healthy active living

• Physical Health- fight of disease, recover from illness, perform daily routines without feeling tired

• Mental Health-you  deal with stress and cope with change overcome negative feeling, maintain a positive outlook on life

• Social Health- feel connected to people, understand your own self-worth, maintain good support systems, cope with life's ups and downs. 

• Spiritual Health- Give your life purpose, provide you with  stress relief and help you develop support systems.  

Benefits of Healthy Active Living (HAL)

Health risks of carrying excess weight 

• Hypertension      

• Type in Diabetes

• Osteoarthritis 

•  Sleep Apnea 

• Cancer 

3 Main causes of becoming overweight and university 

1. Insufficient Activity

2. Excessive intakes

3. Heredity (Genetics)

2 ways to help prevent this

1. Active Living

2. Healthy Eating 

Principles of Training 

1. Principle of Overload- The body becomes stronger and functions more efficiently if increased demands or  “overload” are placed upon it. 

• Keep in mind, overload must not be so great as to cause undue or unsafe stress on the body. 

2.  Progression

• By slowly and progressively applying stress to the body only when needed and ready (not before)

• Progressing too quickly may result in 

• Unusual tiredness

• Vomiting during or after workout

• Muscle/joint pain and aches 

3. Specificity 

• Stresses the importance of performing specific exercises in order to improve specific components of physical fitness in specific body parts. 

Example: flexibility exercises will improve flexibility, but not necessarily cardiovascular fitness. 

Fit  Principle 

F-Frequency-How often (example 3-6 days a week)

I-Intensity- how hard your work is 

T-Time-minimum 30 to 60 mins

T-Type- is it cardio,weight training etc. 

Barriers to being active

• Lack of skill

• Long term illness

• Lack of motivation

• Lack of energy

• Feeling uncomfortable

• Lack of determination

• Other responsibilities (family, work, school)

Two types of fitness 

Why are they health related?

Bc they are factors related to how well the systems of your body work. 

Muscular Endurance- There are two types=

• Dynamic M.E-a repeated muscle movement

• Static M.E-holding a contraction 

Body Composition 

• The relative % of muscle, fat, bone and other tissues that make up your body.

• Body weight does not accurately indicate the level of one’s body fat. 

Why skill related?

Bc these are factors related to becoming a better athlete. 

Coordination- The ability to use two or more body parts together. 

Reaction Time- Amount of time it takes you to get moving-to react

Speed-The ability to cover a distance in a short period of time.  

To find heart rate 

Resting Heart Rate 

Maximal Heart Rate 

220-your age=

MHR-RHR=HRR

Heart Rate Reserve=HRR