Daily Physical Activity Log
Healthy Living Questions
1. Referring to your LearnNowBC DPA summary report, are you active for at least 30 minutes, 7 days a week? If yes, describe in detail two of the specific activities in which you participated that are considered to be moderate or intense activities. Be sure to discuss how these activities incorporate endurance, strength and/or flexibility. If no, please choose two activities you would consider incorporating into your daily routine and answer the question accordingly.
I was not active for 30 minutes for every day of the year, though I was active for a total of 150 minutes a week. I feel as if I did not have enough time or energy in everyday to participate in physical activity. On the weekends and certains days within the week is where I participated in different kinds of physical activities with family and friends.
Two activities that I can incorporate into my daily routine are longboarding and swimming. Longboarding is a moderate activity that includes endurance and flexibility. Endurance is the capacity of something to last or withstand wear and tear. Flexibility refers to the range of motion of your muscles and joints. Longboarding is a moderate activity because pedaling the Longboard incorporates your Gastrocnemius muscles greatly. The stretch and flex of your muscles as you pedal improves the flexibility of the Gastrocnemius muscles. Going up hills will be a great challenge to longboarders. Typically, when a person longboards, they do so for a long time period because they use it as a mode of transport. Longboarding helps improve cardiovascular ability. It improves the condition of your heart and the capacity of your lungs.I live in a great area to go Longboarding in. The cost of a beginner’s Longboard is $180, excluding the cost of a good helmet. Longboarding serves as a mode of transportation and is an easy and excellent activity to participate in.
Swimming is also a moderate activity that includes strength, endurance and flexibility. Strength is the capacity of an object or substance to withstand great force or pressure. In Swimming, you incorporate your whole body, and because of this, Swimming puts your whole body into different ranges of motion, which helps joints and ligaments stay loose and flexible. Since Swimming is a aerobic activity, it helps strengthen your heart, and makes it more efficient in pumping blood. Your Brachioradialis muscles, Biceps, Triceps, Quadriceps, and Gastrocnemius muscles play a very important part in Swimming. Swimming is a fairly cheap activity. To swim, you need a comfortable bathing suit, and access to a pool. Recreation Centres usually charge 3-5 dollars for admission to their pools. I live extremely close to a Recreation Centre, so it would be fairly easy to commute to the pool and swim for a couple of hours each week.
2. Compare the benefits and challenges of two fitness activities. (e.g. Rock-climbing vs Swimming: How are they different, what muscles groups do they benefit, is one more expensive than the other?). Now select two of your own fitness activities and compare the benefits and challenges.
Rollerblading vs Yoga
I have participated in both Rollerblading and Yoga, but only once or twice. Both of these activities are very casual. They are also moderate activities. Yoga is a very easy activity to participate in. You can do it easily at home by yourself if you prefer to. Yoga incorporates flexibility, endurance and strength. Yoga holds muscle contractions and improves balance. It improves the range of motion of many joints in your body.Yoga works out your trapezius muscles, rhomboids muscles, abdominal muscles, and diaphragm It is also a great way to reduce stress.
Rollerblading is an activity I’d love to participate in more often. Rollerblading might be very expensive. You would need to purchase the necessary safety equipment such as knee-pads and a helmet, and the Rollerblades. It is quite difficult to learn, but fairly fun when you get the hang of it. Rollerblading incorporates balance, flexibility, endurance and strength. It works out the gastronomic muscles, Hamstrings, Quadriceps, and Tibialis anterior since you need to push your body weight to move. The more you Rollerblade, the more you will stretch out your muscles and gain more muscle mass. Since your legs move in many different ways while you push yourself forward, your range of motion of your ankle, knee, and hip improve greatly.
Singing vs Walking
During my Grade 11 year, I was a part of the Panorama Ridge Senior Choir. In this club, I did about 3 hours of singing a week. Singing is a moderate activity. Singing is a great and easy exercise that anyone can participate in. It incorporates endurance. Singing very long notes exercises your lungs. It tones your intercostal muscles and diaphragm. Some challenges of singing is that some people may be discouraged to sing because they feel as if they are bad singers. You can sing alone in your room to your own music, and achieve the benefits of toning muscles, and maybe improving on your singing abilities.
From the years 2010 to 2013, I walked everywhere! Walking was a huge part of my routine in the past three years of my life. I walked to and from school, to friend’s houses, to bus stops, and everywhere in between. I love to walk around in Vancouver. Walking is a great exercise that tones your leg muscles. Walking incorporates endurance, flexibility and strength. Walking for long periods of time helps improve cardiovascular health and improves the condition of your heart. Walking works out your Quadriceps and Gastrocnemius muscles. If you walking enough, you will stretch your leg muscles and improve the range of motion of your knees, ankle, and hips. Walking is an easy activity. The best part about it is that it’s free!
3. (a) Give an example of a Health Service provider.
Stroke Services BC
(b) Who is its target audience?
The target audience of Stroke Services BC are middle aged men and women. These middle aged men and women have to live in British Columbia.
(c) How does this Health Service provider help the community?
Stroke Services BC evaluates British Columbian’s cardiovascular health and helps improves the way they live to improve their health and avoid a stroke.
Stoke Services provides British Columbian's with various tests to track their cardiovascular health in case they need to make any changes to their lifestyle.
4. Research articles on alleviating stress. Provide the reference information and list 5 examples of stress management techniques you discovered from reading the articles.
There are many ways to relieve stress. Some techniques I discovered were
Drink Tea- This leads to greater feelings of relaxation. Try drinking Green Tea, Earl Grey and Sleepy Time Tea.
Take a Nap- Naps are an excellent way to alleviate stress. Lack of sleep contributes greatly to stress.
Exercise- This releases stress relieving endorphins.
Listen to Music- Listening to music can effectively change your mood and alleviate stress.
Breathe- This takes a short amount of time and is very effective!
http://stress.about.com/od/tensiontamers/a/25_relievers.htm
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot
http://www.helpguide.org/mental/stress_management_relief_coping.htm
I was not active for 30 minutes for every day of the year, though I was active for a total of 150 minutes a week. I feel as if I did not have enough time or energy in everyday to participate in physical activity. On the weekends and certains days within the week is where I participated in different kinds of physical activities with family and friends.
Two activities that I can incorporate into my daily routine are longboarding and swimming. Longboarding is a moderate activity that includes endurance and flexibility. Endurance is the capacity of something to last or withstand wear and tear. Flexibility refers to the range of motion of your muscles and joints. Longboarding is a moderate activity because pedaling the Longboard incorporates your Gastrocnemius muscles greatly. The stretch and flex of your muscles as you pedal improves the flexibility of the Gastrocnemius muscles. Going up hills will be a great challenge to longboarders. Typically, when a person longboards, they do so for a long time period because they use it as a mode of transport. Longboarding helps improve cardiovascular ability. It improves the condition of your heart and the capacity of your lungs.I live in a great area to go Longboarding in. The cost of a beginner’s Longboard is $180, excluding the cost of a good helmet. Longboarding serves as a mode of transportation and is an easy and excellent activity to participate in.
Swimming is also a moderate activity that includes strength, endurance and flexibility. Strength is the capacity of an object or substance to withstand great force or pressure. In Swimming, you incorporate your whole body, and because of this, Swimming puts your whole body into different ranges of motion, which helps joints and ligaments stay loose and flexible. Since Swimming is a aerobic activity, it helps strengthen your heart, and makes it more efficient in pumping blood. Your Brachioradialis muscles, Biceps, Triceps, Quadriceps, and Gastrocnemius muscles play a very important part in Swimming. Swimming is a fairly cheap activity. To swim, you need a comfortable bathing suit, and access to a pool. Recreation Centres usually charge 3-5 dollars for admission to their pools. I live extremely close to a Recreation Centre, so it would be fairly easy to commute to the pool and swim for a couple of hours each week.
2. Compare the benefits and challenges of two fitness activities. (e.g. Rock-climbing vs Swimming: How are they different, what muscles groups do they benefit, is one more expensive than the other?). Now select two of your own fitness activities and compare the benefits and challenges.
Rollerblading vs Yoga
I have participated in both Rollerblading and Yoga, but only once or twice. Both of these activities are very casual. They are also moderate activities. Yoga is a very easy activity to participate in. You can do it easily at home by yourself if you prefer to. Yoga incorporates flexibility, endurance and strength. Yoga holds muscle contractions and improves balance. It improves the range of motion of many joints in your body.Yoga works out your trapezius muscles, rhomboids muscles, abdominal muscles, and diaphragm It is also a great way to reduce stress.
Rollerblading is an activity I’d love to participate in more often. Rollerblading might be very expensive. You would need to purchase the necessary safety equipment such as knee-pads and a helmet, and the Rollerblades. It is quite difficult to learn, but fairly fun when you get the hang of it. Rollerblading incorporates balance, flexibility, endurance and strength. It works out the gastronomic muscles, Hamstrings, Quadriceps, and Tibialis anterior since you need to push your body weight to move. The more you Rollerblade, the more you will stretch out your muscles and gain more muscle mass. Since your legs move in many different ways while you push yourself forward, your range of motion of your ankle, knee, and hip improve greatly.
Singing vs Walking
During my Grade 11 year, I was a part of the Panorama Ridge Senior Choir. In this club, I did about 3 hours of singing a week. Singing is a moderate activity. Singing is a great and easy exercise that anyone can participate in. It incorporates endurance. Singing very long notes exercises your lungs. It tones your intercostal muscles and diaphragm. Some challenges of singing is that some people may be discouraged to sing because they feel as if they are bad singers. You can sing alone in your room to your own music, and achieve the benefits of toning muscles, and maybe improving on your singing abilities.
From the years 2010 to 2013, I walked everywhere! Walking was a huge part of my routine in the past three years of my life. I walked to and from school, to friend’s houses, to bus stops, and everywhere in between. I love to walk around in Vancouver. Walking is a great exercise that tones your leg muscles. Walking incorporates endurance, flexibility and strength. Walking for long periods of time helps improve cardiovascular health and improves the condition of your heart. Walking works out your Quadriceps and Gastrocnemius muscles. If you walking enough, you will stretch your leg muscles and improve the range of motion of your knees, ankle, and hips. Walking is an easy activity. The best part about it is that it’s free!
3. (a) Give an example of a Health Service provider.
Stroke Services BC
(b) Who is its target audience?
The target audience of Stroke Services BC are middle aged men and women. These middle aged men and women have to live in British Columbia.
(c) How does this Health Service provider help the community?
Stroke Services BC evaluates British Columbian’s cardiovascular health and helps improves the way they live to improve their health and avoid a stroke.
Stoke Services provides British Columbian's with various tests to track their cardiovascular health in case they need to make any changes to their lifestyle.
4. Research articles on alleviating stress. Provide the reference information and list 5 examples of stress management techniques you discovered from reading the articles.
There are many ways to relieve stress. Some techniques I discovered were
Drink Tea- This leads to greater feelings of relaxation. Try drinking Green Tea, Earl Grey and Sleepy Time Tea.
Take a Nap- Naps are an excellent way to alleviate stress. Lack of sleep contributes greatly to stress.
Exercise- This releases stress relieving endorphins.
Listen to Music- Listening to music can effectively change your mood and alleviate stress.
Breathe- This takes a short amount of time and is very effective!
http://stress.about.com/od/tensiontamers/a/25_relievers.htm
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot
http://www.helpguide.org/mental/stress_management_relief_coping.htm
Canada Food Guide Project
1. Go to the Canada Food Guide site. What are the recommended suggested servings for each food group for your gender and age?
The recommended suggested servings for a girl between the ages of 14-18 are 7 servings of Fruits and Vegetables, 6 servings of Grain products, 3-4 servings of Milk and Alternatives and 2 servings of Meats and Alternatives.
2. Using your spreadsheet, compare your eating habits with the Canada Food Guide. At the end of each day, did you meet the expectations for number and type of servings? Show evidence. If not, in which areas are you deficient? Why?
According to my spreadsheet, I did not meet the expectations for the number and type of servings. For Day one and three I am deficient in Dairy products, Fruits and Vegetables, and Grain Products. In day two, I am deficient in all food groups. I am deficient in Dairy products because I only like to eat yoghurt and cheese. I will not drink milk alone. If I added a glass of milk to my diet each day, I would meet the expectations of servings in Dairy products. I also don't each many Grain products. I can add Grain products into my diet by eating a piece of toast with my breakfast each day. I can also add Fruits and Vegetables by adding 100% fruit spread onto my toast during breakfast. I can also make vegetarian sandwiches and double my Grain and Fruits and Vegetables intake each day.
The recommended suggested servings for a girl between the ages of 14-18 are 7 servings of Fruits and Vegetables, 6 servings of Grain products, 3-4 servings of Milk and Alternatives and 2 servings of Meats and Alternatives.
2. Using your spreadsheet, compare your eating habits with the Canada Food Guide. At the end of each day, did you meet the expectations for number and type of servings? Show evidence. If not, in which areas are you deficient? Why?
According to my spreadsheet, I did not meet the expectations for the number and type of servings. For Day one and three I am deficient in Dairy products, Fruits and Vegetables, and Grain Products. In day two, I am deficient in all food groups. I am deficient in Dairy products because I only like to eat yoghurt and cheese. I will not drink milk alone. If I added a glass of milk to my diet each day, I would meet the expectations of servings in Dairy products. I also don't each many Grain products. I can add Grain products into my diet by eating a piece of toast with my breakfast each day. I can also add Fruits and Vegetables by adding 100% fruit spread onto my toast during breakfast. I can also make vegetarian sandwiches and double my Grain and Fruits and Vegetables intake each day.
HEALTHY LIVING PLAN REFLECTION
I have learned that I need to improve on both my eating habits and physical activity regime. Based on what I learned, I will make an effort to improve my eating habits and create a plan for daily exercise. Compared to the Canadian Food Guide, I am not meeting the suggested servings for Dairy products, Fruits and Vegetables, and Grain products. According to my Daily Physical Activity log, I do not exercise for 30 minutes a day for seven days a week. To fix this, I can create a meal plan for myself to follow in order to achieve my missing servings from certain food groups and I can also try to join an extracurricular sport activity like a running club or badminton. Since Grade 10 Planning class, it is evident that I have made an effort to improve my health. I have not taken a ride to school since Grade 10. I have made the effort to walk to and from school and much as I can in order to add walking into my daily life. If I keep up the effort to replace different activities with healthier ones, in two years time, I will be completing 30 minutes of physical activity a day. If I am conscious of what I eat, and keep in mind of different options of food, likes nut instead of meat and 100% fruit spread instead of jam, I will improve greatly on my health and my food intake, and work to achieve all of my servings of food in all areas of the Canadian Food Guide.