Grade 10

Physical Education/
Health Education (20F)
A Course for Independent Study
Field Validation Version
GRADE 10
PHYSICAL EDUCATION/
H E A LT H E D U C AT I O N ( 2 0 F )

A Course for Independent Study

Field Validation Version

2009
Mani t oba Education, Ci tizens hip and Yout h
Manitoba Education, Citizenship and Youth Cataloguing in Publication Data

613.071 Grade 10 physical education/health education (20F) :

a course for independent study.—Field validation
version.

Includes bibliographical references.

ISBN-13: 978-0-7711-4232-1

1. Physical education and training—Study and

teaching (Secondary). 2. Physical education and
training—Programmed instruction. 3. Health
education (Secondary). 4. Health education
(Secondary)—Programmed instruction. I. Manitoba.
Manitoba Education, Citizenship and Youth.

Copyright © 2009, the Government of Manitoba, represented by the Minister of

Education, Citizenship and Youth.
Manitoba Education, Citizenship and Youth
School Programs Division
Winnipeg, Manitoba, Canada

Every effort has been made to acknowledge original sources and to comply with
copyright law. If cases are identified where this has not been done, please notify
Manitoba Education, Citizenship and Youth. Errors or omissions will be corrected
in a future edition. Sincere thanks to the authors and publishers who allowed
their original material to be used.

All images found in this document are copyright protected and should not be
extracted, accessed, or reproduced for any purpose other than for their intended
educational use in this document.

Schools are encouraged to share this document with parents, guardians and
communities, as appropriate.

Any websites referenced in this document are subject to change. Educators are
advised to preview and evaluate websites and online resources before
recommending them for student use.
CONTENTS

Acknowledgements vii

Course Introduction 1

Module 1: Healthy Lifestyle Practices 1

Introduction 3
Lesson 1: Active Living 5
Lesson 2: Benefits and Impact of Physical Activity 15
Lesson 3: Physical Activity Safety and Injury Prevention 25
Lesson 4: Cardiopulmonary Resuscitation 33
Lesson 5: Planning for a Healthy Active Lifestyle 35
Module 1: Learning Activity Answer Key 45
Module 1: Assignments 53

Module 2: Personal/Social Management 1

Introduction 3
Lesson 1: Self-Esteem 5
Lesson 2: Decision Making 13
Lesson 3: Communication Skills 19
Module 2: Learning Activity Answer Key 27
Module 2: Assignments 31

Contents iii
 Module 3: Fitness Physiology 1
Introduction 3
Lesson 1: Your Body’s Response to Exercise 5
Lesson 2: Fitness Components 15
Lesson 3: Assessment, Analysis, Action 21
Module 3: Learning Activity Answer Key 29
Module 3: Assignments 37

Module 4: Mental Health 1

Introduction 3
Lesson 1: Stress Management 5
Lesson 2: Supporting Others 17
Module 4: Learning Activity Answer Key 25
Module 4: Assignments 29

Module 5: Training and Conditioning 1

Introduction 3
Lesson 1: Safe Exercise Practices 5
Lesson 2: Principles of Training 15
Lesson 3: Heart-Rate Monitoring 23
Module 5: Learning Activity Answer Key 31
Module 5: Assignments 35

Module 6: Nutrition 1
Introduction 3
Lesson 1: Importance of Nutrition 5
Lesson 2: Nutritional Value of Foods 13
Lesson 3: Factors Affecting Optimal Performance 19
Lesson 4: Meal Planning 25
Module 6: Assignments 31

iv Grade 10 Physical Education/Health Education

Module 7: Sports and Rules 1
Introduction 3
Lesson 1: Sport Safety, Rules, and Officiating 5
Lesson 2: Sport Terminology and Game Strategies 17
Lesson 3: Ethical Issues in Sport 21
Module 7: Assignments 29

Module 8: Substance Use and Abuse Prevention 1

Introduction 3
Lesson 1: Legal Aspects and Current Trends in Substance Use
and Abuse 5
Module 8: Learning Activity Answer Key 21
Module 8: Assignments 29

Module 9: Biomechanical Principles and Movement Skills 1

Introduction 3
Lesson 1: Biomechanical Principles 5
Lesson 2: Analyzing Your Sport Skills 17
Lesson 3: Sport Knowledge 19
Module 9: Learning Activity Answer Key 23
Module 9: Assignments 27

Module 10: Human Sexuality 1

Introduction 3
Lesson 1: Building and Maintaining Healthy Meaningful Relationships 5
Lesson 2: Influences on Decision Making 19
Lesson 3: AIDS and STIs 25
Lesson 4A: Sexual Reproductive Health 35
Lesson 4B: Human Reproduction and Abstinence (Alternate Lesson) 41
Module 10: Learning Activity Answer Key 49
Module 10: Assignments 55

Contents v
 Appendix: Physical Activity Inventory 1

Glossary 1

Bibliography 1

vi Grade 10 Physical Education/Health Education

ACKNOWLEDGEMENTS

Manitoba Education, Citizenship and Youth gratefully acknowledges the contributions of the
following individuals in the development of Grade 10 Physical Education/Health Education (20F):
A Course for Independent Study, Field Validation Version.

Course Writers and Alison Burnett Independent Consultant

Reviewers
Dionne Deer Louis Riel School Division

Nicholas Dyck Pembina Trails School Division

Development Team Nicholas Dyck Pembina Trails School Division

Members
Cam Kelbert Hanover School Division

Jan Pickell St. James-Assiniboia School Division

Manitoba Education, Louise Boissonneault Document Production Services Unit

Citizenship and Youth Staff Publications Editor Educational Resources Branch
School Programs Division
Lee-Ila Bothe Document Production Services Unit
Coordinator Educational Resources Branch

Janine Fay Document Production Services Unit

Desktop Publisher Educational Resources Branch

Pierrette Gosselin Document Production Services Unit

Desktop Publisher Educational Resources Branch

Corinne Jamault Document Production Services Unit

Desktop Publisher Educational Resources Branch

Gilles Landry Development Unit

Project Manager Instruction, Curriculum, and Assessment Branch

Grant McManes Development Unit

Project Leader Instruction, Curriculum, and Assessment Branch
(From September 2008)

Judith Nordquist Distance Learning Unit

Independent Study Instruction, Curriculum, and Assessment Branch
Option Consultant

Lindsay Walker Document Production Services Unit

Desktop Publisher Educational Resources Branch

Heather Willoughby Development Unit

Project Leader Instruction, Curriculum, and Assessment Branch
(Until August 2008)

Acknowledgements vii
 COURSE INTRODUCTION

Welcome
Welcome to Grade 10 Physical Education/Health Education: A Course for
Independent Study. This course focuses on physically active and healthy
lifestyle concepts and practices and builds on what you have learned in
Grade 9. This course will give you the opportunity to learn more about
yourself and enable you to make more informed decisions about healthy,
active living, which will benefit you throughout life. The purpose of this
Introduction is to help you become familiar with the course and what you are
going to learn.

Students: Who Is Able to Complete This Course?

Any student should be able to complete this course, regardless of physical
condition, physical disability or limitation, or access to equipment or
resources. If you have any questions about these things, contact your
tutor/marker for this course.

Course Components: What Is This Course about and How Is It

Organized?
This course focuses on both physical education and health education and is
organized into modules and lessons. A description of the course expectations
and components follow.

Course Expectations
Here is a brief outline of the main things you need to do to complete this course:
I Read this Introduction very carefully so that you know what is expected of
you and where you can find more detailed information.
I Study each lesson in each of the 10 modules.
I Complete all learning activities and check your answers in the answer keys
provided.
I Complete all the assignments and mail them to your tutor/marker for
assessment when you have completed Modules 1, 2, 4, 6, 8, and 10.
I Be physically active and plan and log your physical activities as part of your
assignments.
I Write you final examination when you have completed Module 10.

Course Introduction 1
 Modules
The course is divided into 10 modules. The odd-numbered modules
emphasize physical education, while the even-numbered modules emphasize
health education.

Physical Education Health Education

Module 1: Healthy Lifestyle Practices Module 2: Personal/Social Management

Module 3: Fitness Physiology Module 4: Mental Health

Module 5: Training and Conditioning Module 6: Nutrition

Module 8: Substance Use and Abuse

Module 7: Sports and Rules
Prevention

Module 9: Biomechanical Principles and

Module 10: Human Sexuality
Movement Skills

Lessons
Each module in this course is made up of several lessons, which are
organized as follows:
I Lesson Focus and Introduction: Each lesson begins by telling you what you
will be learning
I Lesson: The main body of the lesson is made up of the content that you
need to learn.
I Learning Activities: Many lessons include one or more learning activities
that will help you learn about the lesson topics and prepare you for the
assignments and the final examination. Some learning activities have
answer keys, which are found at the end of the applicable modules. Many
questions, however, ask for opinion or reflections for which responses will
vary. These do not have answer keys. Do not send your learning activities
to your tutor/marker.
I Assignments: Most lessons also contain one or more assignments. You will
mail all your completed assignments to your tutor/marker for assessment.
I Module Review Questions: These questions are found at the end of each
module. Do not send answers to your tutor/marker.
I Summary: Each lesson ends with a brief review of what you just learned.

2 Grade 10 Physical Education/Health Education

Assessment: How Will You Know How Well You Are Learning?
You will know how well you are learning by how well you complete the
assignments and the final examination for this course.
Here is a breakdown of the values of the course assignments and the final
examination:

Assessment Components Percentage

Assignments from the physical education modules

50%
(Modules 1, 3, 5, 7, and 9)

Assignments from the health education modules

30%
(Modules 2, 4, 6, 8, and 10)

Final Examination 20%

Total 100%

Assignments
The assignments that you will submit to your tutor/marker (the educator
who will assess your assignments and examination) are worth 80 per cent of
your final mark in this course. The assignments are found in the Assignments
section at the end of each module.
Some assignments are paper-and-pencil tasks, which you will complete
directly on the sheets provided. Because this course involves physical
activities, some assignments need special preparation and additional
resources, some involve creating or viewing videos, and some require
research. A brief description of some of the assignments that involve physical
activity follows. Detailed information is provided in the assignments
themselves.

Course Introduction 3
 Physical Activities
To complete this course, you will take part in at least 55 hours of physical
activity, which will contribute to your health-related fitness components. You
will need to plan and keep a record of your activities. The main assignments
that involve physical activities are described below:
I Physical Activity Plan (Your Plan): Assignment 1.3: Part B, consists of your
Physical Activity Plan, sometimes referred to as “your Plan.” In it, you will
plan the physical activities that you will take part in over three four-week
periods. Before you take part in your physical activities, however, mail your
Plan to your tutor/marker who will review it for safety considerations. If
your tutor/marker has any concerns about any of the activities, he or she
will contact you and/or your parent/guardian to discuss them. You will
then take part in the physical activities and log them in your Physical
Activity Logs, accumulating at least 55 hours of physical activity
participation time. This averages to at least 30 minutes per day.
I Physical Activity Logs: Four of the assignments (Assignments 1.1, 3.1, 5.1,
and 7.1) are Physical Activity Logs, sometimes referred to as “your Log.”
For these, you will log or record the physical activities that you have taken
part in. The first Log is for a one-week period and the others are for four
weeks. To meet your required 55 hours of physical activity, you need to be
active at least 30 minutes per day or one hour every second day. You will
use the information from your Logs to set personal goals related to the type,
frequency, intensity, and duration of an activity. By keeping track of the
data you will be able to monitor your own progress and achievement.
I Workout Routines: In Assignment 5.3, you will design and perform both a
warm-up and a cool-down workout routine for jogging since it is always
advisable to warm up and cool down for each workout. In Assignment 5.4
you will perform some simple physical activities and check your heart rate
and the accuracy of your predictions.

4 Grade 10 Physical Education/Health Education

Special Preparation and Outside Resources
Several assignments require special preparation and/or outside resources:
I Cardiopulmonary Resuscitation Certification: In Assignment 1.2 you will
have to complete a Cardiopulmonary Resuscitation training program. You
can contact the St. John Ambulance office in Winnipeg at 535 Doreen Street
Winnipeg MB, Telephone: 204-784-7000, Fax: 204-786-2295. Alternatively,
you can complete your CPR training through other community
organizations such as the Red Cross. You will be responsible for any
expenses related to the training program. Upon successful completion of the
program, you will receive a certificate. You will then send a photocopy of
your certificate to your tutor/marker.
I Sport Investigations: In Assignments 7.2 and 9.3 you will complete two
sport investigations where you will describe the safety rules, game rules,
and etiquette used in these sports. In Assignment 7.2, you will either
participate in the sport or officiate a game. In Assignment 9.3, you will
participate in the sport.

Videotaping
In the two sport investigations (Assignments 7.2 and 9.3), you will have the
option of videotaping your investigation.

Research (Print and Electronic)

I In Assignment 6.1 you will find information on meal planning and fill in a
chart on the nutritional benefit of food choice.
I In Assignment 7.2 you will find information on a sport of your choice and
do an in-depth study of a team sport with a focus on safety, rules, and
etiquette and officiating.
I In Assignment 8.1 you will find information for an advocacy program in a
substance use and/or abuse prevention strategy.
I In Assignment 9.3 you will investigate the terminology, rules, and strategies
needed to play a second sport of your choice.
I In Module 10 you will have the choice of completing either Assignment
10.3A or 10.3B. If you do Assignment 10.3A, you will research birth control
information. If you do Assignment 10.3B you will research abstinence
information.

Course Introduction 5
 Final Examination
At the end of this course you will write the final examination under
supervision. The examination is worth 20 per cent of your final mark in this
course.
I If you are attending school, ask your school’s Independent Study Option
(ISO) School Facilitator to add your name to the ISO examination eligibility
list. Do this at least three weeks prior to the next scheduled examination
week.
I If you are not attending school, check the Examination Request Form for
options available to you. The form was mailed to you with this course.
Three weeks before you are ready to write the final examination, fill in the
Examination Request Form and mail or fax it to:
ISO Registration
555 Main Street
Winkler, MB R6W 1C4
Fax: 204-325-1719
Telephone: 1-800-465-9915

Resources: What Resources Will You Need for This Course?

For this course, you will need to obtain and have access to a variety of
resources, including those identified below.

A Resource that Comes with the Course

Eating Well with Canada’s Food Guide is a pamphlet from Health Canada. You
will be using it in Module 6, Lesson 4. You can also view it online at
<www.hc-sc.gc.ca/fn-an/food-guide-aliment>.

Resources Available on the Internet

Having a computer with Internet access is not a requirement to complete this
course. However, it would be helpful to have access to the Internet, because
many websites contain information related to the course assignments.
Remember that Internet sites come and go. The course might refer to some
sites that no longer exist. If that is the case, you may be able to use a search
engine, such as <www.google.ca> to find the information that you are
looking for.
The following is a list of files that you need to access in order to complete this
course. If you do not have access to the Internet, you may obtain the files
from the Independent Study Option office at 1-800-465-9915.

6 Grade 10 Physical Education/Health Education

The files are found on the Manitoba Education, Citizenship and Youth
website at <www.edu.gov.mb.ca/k12/dl/downloads>. When you get to that
page, scroll down to the Grade 10 Physical Education/Health Education (20F)
section.
1. Physical Activity Inventory: You will need to access this file when you
complete your Physical Activity Plan (Assignment 1.3: Part B). This
resource is also found in the Appendix at the end of this course.
2. OUT-of-Class Safety Handbook: A Resource for Grades 9 to 12 Physical
Education/Health Education needs to be referenced for your Physical
Activity Plan.

Resources to Complete the Fitness Tasks

To complete certain assignments, you will need miscellaneous resources.
For Assignment 5.4 you will need a learning partner and
I a track or safe road/path where you can sprint 50 metres
I a jump rope (optional)
I a heart-rate monitor (optional) if you have access to one and have been
taught how to use it

For Assignment 9.1 you will need a learning partner and

I a ball
I a long jump pit (if you choose the transport skill option)

Course Introduction 7
 A Note about Facilities
If you wish, you can perform many of your physical activities for this course
while playing sports or taking part in other organized activities in facilities
such as school gymnasiums or playing fields, swimming pools, fitness
centres, and so on. Please note that Manitoba Education, Citizenship and
Youth will not cover costs for obtaining memberships at fitness centres, for
joining sports teams, for purchasing sports equipment, and so on.

Assistance: Who Can Help You with This Course?

Taking an independent study course is different from taking a course in a
classroom or gym. Instead of relying on the teacher to tell you to complete a
learning activity, an assignment, or a Physical Activity Log, you must tell
yourself to be responsible for your learning and for meeting deadlines. Two
people can, however, help you be successful in this course: your
tutor/marker and your learning partner.

Your Tutor/Marker
Tutor/markers are experienced educators who tutor independent student
students and mark assignments and examinations. When you are having
difficulty with something in this course, be sure to contact your
tutor/marker, who is there to help you. Contact your tutor/marker at any
time during this course through the Independent Study Option office:
ISO Tutor/Marker, Grade 10 Physical Education/Health Education
555 Main Street
Winkler, MB R6W 1C4
Telephone: 1-800-465-9915

8 Grade 10 Physical Education/Health Education

 Your Learning Partner
A learning partner is someone you choose who will help you learn. It may be
someone who knows something about physical education and health
education, but it doesn’t have to be. A learning partner could be someone
else who is taking this course, a teacher, a parent or guardian, a sibling, a
friend, or anybody who can help you. Most importantly, a learning partner
should be someone with whom you feel comfortable and who will support
you as you work through this course.
Your learning partner can help you keep on schedule, check and respond to
your work, help you make sense of assignments, help you find and set up
equipment you need for your fitness activities (Assignments 5.4 and 9.1), and
help you complete your Plan (Assignment 1.3: Part B) and Logs. He or she
can also help you study for your final examination.

Submission of Assignments: When Do You Mail Things to Your

Tutor/Marker?
While working on this course, you will mail completed assignments to your
tutor/marker six times—when you have finished Modules 1, 2, 4, 6, 8, and
10. Each time you mail assignments, you must include the applicable Cover
Sheet, which you will find at the end of this Introduction. The following chart
shows you exactly what you will be mailing in at the end of the module(s).

Course Introduction 9
 Submission of Assignments

Mailing Modules Assignments You Will Mail In

Module 1 Cover Sheet
Assignment 1.1: One-Week Physical Activity Log*
Mailing 1 1 Assignment 1.2: Certification in Cardiopulmonary Resuscitation
(CPR) (may be mailed later)
Assignment 1.3: Part A—Goal Setting
Part B—Physical Activity Plan*
Module 2 Cover Sheet
Mailing 2 2
Assignment 2.1: Communication Skills for a Disagreement

Modules 3 and 4 Cover Sheet

Assignment 3.1: Physical Activity Log*
Mailing 3 3 and 4
Assignment 3.2: Short Quiz
Assignment 4.1: Stress Reduction Plan

Modules 5 and 6 Cover Sheet

Assignment 5.1: Physical Activity Log*
Assignment 5.2: Safe Exercise Practices
Mailing 4 5 and 6
Assignment 5.3: Warm-Up and Cool-Down
Assignment 5.4: Heart-Rate Predictions
Assignment 6.1: Meal Planning

Modules 7 and 8 Cover Sheet**

Assignment 7.1: Physical Activity Log*
Mailing 5 7 and 8 Assignment 7.2: Sport Investigation #1
Assignment 7.3: Analyzing Sport Scenarios
Assignment 8.1: Substance Use and/or Abuse Prevention Strategy
Modules 9 and 10 Cover Sheet
Assignment 9.1: Applying Movement Skills
Assignment 9.2: Applying Biomechanical Principles to Activity
Assignment 9.3: Sport Investigation #2
Mailing 6 9 and 10
Assignment 10.1: Advertising Influences on Consumers
Assignment 10.2: Questions on STIs
Assignment 10.3A: Birth Control Essay or Brochure or
Assignment 10.3B: Abstinence Essay or Brochure

* Note: Before you submit your completed assignments, make sure that you and your parent or guardian have
signed all the applicable forms included in these assignments.
** The Modules 7 and 8 Cover Sheet contains an Alternate Lesson Consent Form that your parent or guardian will
need to sign if you choose the alternate lesson option in Module 10.

10 Grade 10 Physical Education/Health Education

Time: How Long Will It Take You to Complete This Course?
It will take you at least four months to complete this course. Given that a
course has 10 modules, you would need to complete more than two modules
every month.
You will spend a minimum of 120 hours on this course. Of this time, you will
spend at least 55 hours being physically active, which ends up being about
30 minutes per day or one hour every second day. Please note, however, that
you should strive to meet the guidelines in Canada’s Physical Activity Guide for
Youth (Health Canada), which would mean accumulating at least one hour of
moderate physical activity and 30 minutes of vigorous physical activity each
day.
It is impossible to take this course in less than four months because you have
to plan and log your physical activities for 13 weeks. There are a total of four
Physical Activity Logs. Three of them (the Logs for Modules 3 and 4,
Modules 5 and 6, and Modules 7 and 8) each cover four weeks. The Log for
Module 1 covers only one week. This totals 13 weeks, or about three months.
Besides the Logs, you need to study and complete assignment, some of which
involve research. Approximate time allotments are suggested for each
assignment.
You probably won’t want to spend much longer than four months on this
course. Often, when students take much longer than that, they get tired of the
course and struggle to keep motivated. It is best to stay focused on the course
and not let it drag on.
Take a look at the following three sample charts and decide which one best
describes the time of year when you want to begin and complete this course.

Note
Remember that the dates indicated in the charts are just sample dates (not actual dates). They are
meant to help you keep track on the completion and submission of your Plan and Logs.

Course Introduction 11
 Sample Chart A: Semester 1
If you want to start the course at the beginning of September and complete it
in January, you can follow the timeline suggested below. If you complete the
10 modules by the date specified, you will mail your Plan and Logs to your
tutor/marker as indicated below.

Date That Module Physical Activity Log

Module(s) Assignments Are to Be (covers the selected
Sent to Tutor/Marker one- or four-week period)

September 15 Module 1 Log

1 Assignments 1.1 to 1.3 Part A, and Any one-week period
1.3 Part B (the Physical Activity Plan) September 1 to September 15

September 28 No Log
2
Assignment 2.1

October 28 Module 3 Log

3 and 4 Assignments 3.1, 3.2, September 21 to October 19
and 4.1

November 25 Module 5 Log

5 and 6 Assignments 5.1 to 5.4 October 20 to November 17
and 6.1

December 23 Module 7 Log

7 and 8 Assignments 7.1 to 7.3 November 18 to December 16
and 8.1

January 20 No Log
9 and 10 Assignments 9.1 to 9.3
and 10.1 to 10.3A or 10.3B

12 Grade 10 Physical Education/Health Education

Sample Chart B: Semester 2
If you register for this course in January and would like to complete it by
June, you can follow the timeline suggested below.

Date That Module Physical Activity Log

Module(s) Assignments Are to Be (covers the selected
Sent to Tutor/Marker one- or four-week period)

February 15 Module 1 Log

1 Assignments 1.1 to 1.3 Part A, and Any one-week period
1.3 Part B (the Physical Activity Plan) February 1 to February 15

February 28 No Log
2
Assignment 2.1

March 28
Module 3 Log
3 and 4 Assignments 3.1, 3.2,
February 21 to March 20
and 4.1

April 25
Module 5 Log
5 and 6 Assignments 5.1 to 5.4
March 21 to April 17
and 6.1

May 23 Module 7 Log

7 and 8 Assignments 7.1 to 7.3 April 18 to May 16
and 8.1

June 20 No Log
9 and 10 Assignments 9.1 to 9.3
and 10.1 to 10.3A or 10.3B

Course Introduction 13
 Sample Chart C: Full School Year (Not Semestered)
If you register for this course in September and would like to complete it by
May 15, you can follow the timeline suggested below.

Date That Module Physical Activity Log

Module(s) Assignments Are to Be (covers the selected
Sent to Tutor/Marker one- or four-week period)

September 21 Module 1 Log

1 Assignments 1.1 to 1.3 Part A, and Any one-week period
1.3 Part B (the Physical Activity Plan) September 5 to September 20

October 21 No Log
2
Assignment 2.1

December 1
Module 3 Log
3 and 4 Assignment 3.1, 3.2,
October 4 to October 31
and 4.1

February 21
Module 5 Log
5 and 6 Assignments 5.1 to 5.4
November 1 to November 28
and 6.1

April 15
Module 7 Log
7 and 8 Assignments 7.1 to 7.3
January 15 to February 15
and 8.1

May 15 No Log
9 and 10 Assignments 9.1 to 9.3
and 10.1 to 10.3A or 10.3B

Note
Do not wait until the last minute to complete your work, since your tutor/marker may not be available
to mark it. Remember, it might take over a week for your work to travel through the mail, so make
sure you leave enough time for that. It may also take a few weeks for your tutor/marker to mark
everything and send the marks to your school.

14 Grade 10 Physical Education/Health Education

Safety Considerations: Who Takes Responsibility for Your Safety?
Safety is paramount when participating in any physical activity. The nature
and risk level of the physical activity (e.g., walking, swimming) will
determine how much attention you and your parent/guardian/supervising
adult need to pay to the type of supervision needed.
Taking responsibility for your safety is a very important part of this course.
Always think safety first. Before you participate in any physical activity, you
and your parent/guardian should use the following safety checklist. You
must be responsible for your own safety.

Safety Checklist for Physical Activity

The following are some questions that you must ask yourself before
becoming physically active:
I Do you understand the safety rules related to the physical activity?
I Is the activity suitable for your age, ability, and physical condition?
I Is the activity suitable for any medical condition that you might have?
I Do you understand the correct form or technique of the exercises or skills
you need to practise?
I Do you understand the risks associated with the physical activity and ways
to avoid the dangers?
I Is the equipment suitable and in good condition?
I Is appropriate supervision provided in light of the danger of risk associated
with the physical activity?
I Have you discussed your choice of activity with your tutor/marker and
your parent/guardian?
I Has your parent/guardian signed your Physical Activity Plans? This
signature will help ensure that you and your parent/guardian are informed
about the safety and risk-management measures for your choice of physical
activities and sports in this course.

Course Introduction 15
 Consent Forms: Which One Do You Complete?

Students 18 or Older
If you are 18 years of age of older, you are required to complete the Grade 10
Physical Education/Health Education Student Consent Form (Students 18
or Older) before you register for this course. The form can be downloaded
from the Manitoba Education, Citizenship and Youth website at
<www.edu.gov.mb.ca.k12/dl/forms/>.

Students Younger Than 18

To complete this course, students who are under 18 years old will need to
have their parents or guardians sign several documents. (In this course, the
term “parents” refers to both parents or guardians, and is used with the
recognition that in some cases only one parent may be involved in the child’s
education.)
Parents need to provide their signature for the following parts of this course:
I A parent must sign the Grade 10 Physical Education /Health Education
Parental Consent Form (Students Under 18) before a student younger than
18 can register for this course. The form can be downloaded from the
Manitoba Education, Citizenship and Youth website at
<www.edu.gov.mb.ca.k12/dl/forms/>.
I Module 10: Human Sexuality deals with issues that may be sensitive for you
and/or your parents. For this reason, this module offers a choice of lessons.
The regular lesson (Lesson 4A) focuses on the healthy decision making
promoting abstinence and includes gathering information on contraception.
Lesson 4B focuses on healthy decision making promoting abstinence only
and does not include information on contraception. Parents or guardians
have the option of having their children complete the alternate lesson
(Lesson 4B) instead of the regular one. Students have the opportunity to
complete the alternate lesson 4B and Assignment 10.3B if their parents have
signed the Grade 10 Physical Education/Health Education Alternate
Lesson Consent Form found on the Cover Sheet for Modules 7 and 8.
I Parents need to sign the Physical Activity Plan (Assignment 1.3: Part B).
This signature indicates that you and your parents are informed about the
safety and risk-management measures for the physical activities/sports you
have chosen to participate in for this course.
I Parents need to sign the four Physical Activity Logs (Assignments 1.1, 3.1,
5.1, and 7.1). This signature indicates that the parent declares that the
student has taken part in the activities indicated in the Log.

16 Grade 10 Physical Education/Health Education

 I Parents need to sign additional physical activities that the student
participates in:
I Module 5—Assignment 5.3: Warm-Up and Cool-Down
I Module 7—Assignment 7.2: Sport Investigation #1
I Module 9—Assignment 9.3: Sport Investigation #2

Student Accident Insurance

Parents are encouraged to ensure that their sons/daughters have adequate
accident insurance. One way to do so is to purchase the Manitoba
Association of School Trustees’ Student Accident Insurance. It provides
comprehensive 24-hour insurance coverage for Manitoba school children.
More information is available from
Manitoba Association of School Trustees (MAST)
Student Accident Insurance
Website: <www.mast.mb.ca/resources/StudentAccidentInsurance.htm>
Telephone: 204-233-1595
Toll-Free (in Manitoba): 1-800-262-8836
Hayhurst, Elias. Dudek Inc. (HED)
Insurance and Risk Services
Website: <www.hedinc.com/products/studentaccident/main.aspx>
Telephone: 204-943-0331
Toll-Free: 1-800-665-8990

Note to Parents
Your child will be working with a learning partner to complete this course. Please ensure that this
learning partner is a safe and respectful person who will not harm your child. This person should not
have a criminal record or have his or her name on the Child Abuse Registry.

Course Introduction 17
 Guide Graphics: What are They For?
Guide graphics are used throughout this course to identify and guide you in
specific tasks. Each graphic has a specific purpose, as described below.

Assignment: This guide graphic tells you that this is an

assignment that you complete and send to your
tutor/marker.

Internet: If you have access to the Internet, you can use it to

get more information. Internet access is optional.

Learning Activity: Complete this learning activity to help

you review or practise what you have learned and prepare
for your assignment and examination. You will not send
learning activities to your tutor/marker.

Learning Partner: Ask your learning partner to help you

with this task.

Mail Assignment: It is now time to mail in your assignments.

File Assignment: File your completed assignments until you

have finished the next module of this course.

Safety: Check for any risks and pay attention to any safety
considerations related to this activity.

Examination: It is time to write your final examination.

Video: View a DVD or videotape an activity. If you are

unable to access the required equipment to complete the
task due to religious or cultural values, please contact your
tutor/marker.

18 Grade 10 Physical Education/Health Education

GRADE 10
PHYSICAL EDUCATION/
H E A LT H E D U C AT I O N ( 2 0 F )

Module 1

Healthy Lifestyle Practices

This module contains the following lessons

I Lesson 1: Active Living
I Lesson 2: Benefits and Impact of Physical Activity
I Lesson 3: Physical Activity Safety and Injury Prevention
I Lesson 4: Cardiopulmonary Resuscitation
I Lesson 5: Planning for a Healthy Active Lifestyle
 M O D U L E 1 : H E A LT H Y L I F E S TY L E P R A C T I C E S

Introduction
This course is all about being physically active and making healthy decisions
every day. The physical education modules (the odd-numbered ones) will
provide background information on why and how you should be active.
While taking this course, you will set your own physical activity goals and
keep track of them in your
I Physical Activity Plan—what you plan on doing during three four-week
periods (Module 1)
I Physical Activity Log—what you actually do in Modules 1, 3, 5, and 7
In this module, you will learn about making choices for being active, being
safe, setting goals, and learn about technology that may enhance an active
lifestyle. In one of your assignments, you will develop an action plan to begin
or maintain an active lifestyle.
There are many factors that affect decisions about being or becoming active
or “sticking with” a fitness plan. You will investigate these factors and learn
how exercise helps you to be as healthy as possible.
Throughout this course you will be asked to become and stay active. It is
therefore important that you learn how to be safe while taking part in a
variety of activities. You will learn about appropriate clothing, risk factors of
different activities, and facility and equipment safety. It is especially
important to look at safety considerations in alternative pursuits.
In the final lesson you will set personal fitness goals and design a plan
around how to achieve them. Goals give a person long-term vision and short-
term motivation. Your goal during this course is to participate in 30 minutes
of moderate to vigorous physical activity each day averaging 55 hours in
total for the course. These activities need to be recorded in your Physical
Activity Plan and in your Physical Activity Log.
Finally, you will enroll in a one-day training program to learn
Cardiopulmonary Resuscitation (CPR). Contact an organization like St. John
Ambulance to complete this requirement. You should start looking into this
as soon as possible.

Module 1: Healthy Lifestyle Practices 3

 Assessment
You will be assessed on your completion of the Module 1 assignments found
at the end of this module. A Checklist for Module 1 Assignments appears
below. You will mail your completed assignments to your tutor/marker
when you have completed this module.

Assessment Checklist
K Lesson 1 Assignment 1.1: One-Week Physical Activity Log
K Lesson 2 There is no assignment for this lesson
K Lesson 3 There is no assignment for this lesson
K Lesson 4 Assignment 1.2: Certification in Cardiopulmonary
Resuscitation (CPR)—Level A
K Lesson 5 Assignment 1.3: Part A—Goal Setting
Part B—Physical Activity Plan

4 Grade 10 Physical Education/Health Education

LESSON 1: ACTIVE LIVING

Lesson Focus

You will show an understanding of

K the different ways to promote active living for different age
groups
You will be able to
K explain the concept of active living and the factors that may
affect making personal activity choices
K explain ways that technology may enhance and support a
physically active lifestyle
K sign an action plan for active living on a daily basis

Introduction
What does active living mean to you? In this lesson you will look at some
definitions of active living, as well as the factors that affect how people
choose to be active. You will also look at the use of technology in physical
activity.

Definition of Active Living

Active living can be defined in many different ways. Here are three
definitions:
1. Active living can be defined as a way of life which values physical activity
and integrates it into everyday life.
2. Health and Social Services of the Northwest Territories states that
“Active Living is a way of life where people choose to be physically active
every day in their community; whether they are at school, at work, at
home, or at play.
Active Living is based on the belief that regular physical activity has many
lifelong benefits. It means something different for everyone. Active Living
playing with the kids, walking the dog, dancing with friends, walking at
noon with co-workers, gardening, berry picking, fishing, splitting wood,
cycling to work or school, or enjoying active times alone or with friends
and family.

Module 1: Healthy Lifestyle Practices 5

 Active Living also involves organized activities such as competing in your
favourite sport or participating in an activity class of your choice.”*
3. Some definitions of active living include other types of activities besides
physical ones. They value physical, social, mental, emotional and spiritual
activities, which are also integrated into daily living.

Learning Activity 1.1

Common Points

Now you will get the chance to review and practise what you have learned
by completing this learning activity. Remember, you do not submit learning
activities for assessment. Instead, you complete them in order to prepare
yourself for the assignments which you submit to your tutor/marker to be
assessed. Once you have completed this learning activity, check your
answers in the answer key at the end of this module.
What are some common points that you see in each of the definitions for
active living listed above?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

Choosing to be Active
There are many factors that may affect someone’s decision to become
physically active. Some factors may include the health and fitness benefits of
being physically active, personal experiences, interests, abilities, financial,
cultural, demographic, safety issues, and personal circumstances. We will
spend some time looking at each of these factors.

__________
* Reprinted with permission from Government of the Northwest Territories, Department of Health and Social
Services. 2008. <www.hlthss.gov.nt.ca>. (28 Nov. 2008).

6 Grade 10 Physical Education/Health Education

 The following are some of the health benefits of physical activity:
Back Pain: Regular exercise helps to prevent back pain by making your back
more flexible and stronger, and by improving your posture.
Diabetes: Regular physical activity can help to prevent and control type 2
diabetes by reducing body fat.
Emotions: Daily physical activity can help you feel better, reduce depression
and anxiety, and help you manage stress.
Heart Disease: Daily physical activity can help prevent heart disease and
strokes by improving blood flow, strengthening your heart, lowering your
blood pressure, raising the level of your good cholesterol, and lowering the
level of your bad cholesterol.
High Blood Pressure: Regular physical activity can lower your blood
pressure if it is too high. It can also reduce body fat, which is associated with
high blood pressure.
Obesity: Daily physical activity helps to reduce body fat by strengthening
your muscles and helping you to burn calories with less effort. If you eat
well, physical activity can help you control your weight.
Osteoporosis: Regular weight-bearing exercise strengthens bones and slows
down bone loss associated with aging.
Stroke: Regular physical activity lowers your risk of getting a stroke and
helps to lower your risk of getting heart disease.

Experiences
An individual’s past experiences will play a factor in their choice to live an
active lifestyle. If a person has had positive experiences being physically
active, they are more likely to want to be physically active again. For
example, if going for a walk after a stressful day makes you feel better you
may choose to do it the following day. Negative experiences with physical
activity sometimes has the opposite effect and individuals may not want to
do it again. For example, if someone decided to go skiing with a friend and
broke their leg because of a nasty fall, they may never want to go skiing
again. Having positive experiences with activity is a very powerful factor in
future activity participation.

Module 1: Healthy Lifestyle Practices 7

 Interests
An individual’s personal interests will play a significant factor in becoming
physically active. For example, if you love solitude and love to read, you may
not be overly motivated to get out and be physically active with other people.
If you love to socialize with others it may seem easy to combine physical
activity and being with friends and family.

Abilities
Physical abilities may include how developed your movement and sport
skills may be. If you feel that you can easily run, hop, throw, catch, balance,
etc., you will find it enjoyable to take part in physical activities. If you do not
feel confident or competent with these skills then you may not want to risk
embarrassment or injury by taking part in activities that challenge those skills
or abilities. It is important to remember that movement and sport skills
improve the more you practise them.
Financial abilities refer to the ability to pay for physical activities that you
enjoy. If the only activity you like is downhill skiing and you are a first year
university student paying for your own university, you may find it difficult
to afford downhill skiing three or four times a week. If you like activities that
are less expensive such as jogging, then your financial situation will not play
as big a part in the factors affecting your physical activity. If you value being
active then you will find affordable, enjoyable, and convenient ways to make
it happen.

Personal Circumstances
Geography plays a role in the different activities you may or may not be able
to do. In Manitoba you may find it difficult to learn how to surf but learning
to play hockey or cross-country skiing is very easy. Every country, province,
and community has activities that are a natural fit for their geography. Where
you have lived in your life will likely reflect the activities you like to
participate in.
Being born into a certain culture will affect what activities you have
experienced and what personal interests you have explored. If you are
Canadian you may have had more opportunities to play hockey but if you
live in Australia you may not even know what a skating rink looks like.

8 Grade 10 Physical Education/Health Education

 Personal characteristics such as risk taking may limit the types of activities
you take part in. You may find some activities dangerous or conversely not
challenging enough. If you think that football is a dangerous activity you are
not likely to give it a try. Parents may also influence your activities at a
younger age based on their perception of the risks involved.
Active living choices or lifestyles may change at different times in your life.
An infant’s or a child’s physical activity level is often dependent on the value
parents place on being active. As children become older they are required to
take physical education throughout their school life. Aside from physical
education classes a child or youth may choose to play with a community or
school team which will help meet the physical, emotional, and mental needs
throughout their growing years. Adulthood is also a critical time for making
active living choices. Think about the factors we examined earlier in this
lesson. Many of these factors play a role as we progress through adulthood
and into our senior years.

Technology
Think of ways technology can affect active living in a positive and negative
manner. Machines and automation reduce energy expenditures, cause
sedentary living, and decrease caloric expenditures which may in turn
contribute to your weight gain. On the other hand, there are new
technologies that help people achieve their fitness goals. Fitness centres have
treadmills with TVs, biking rooms with video screens, and people wearing
heart-rate monitors. Keep this in mind when you are developing your plan to
be active. How can you use technology to help you be more active? How can
you reduce the use of technology to be more active?

Module 1: Healthy Lifestyle Practices 9

 Learning Activity 1.2

Promoting Active Living

Now that you have learned about some of the different factors that can
influence why someone may or may not choose an active lifestyle, it is time
for you to consider how you could promote an active lifestyle to the
following age groups. Here are two examples before you get started.
Adults:
Place posters stating “No Waiting, No Lines – Take The Stairs” next to
elevators. This may encourage people to take the stairs which would
increase physical activity and promote an active living choice.
Youth:
Join forces with local police to create a drop-in centre at a local school
gymnasium for teens. Organized sports and games could be played on
weekends which would increase the activity and sport opportunities for all
youth.
Give a second idea for the promotion of active living in these age groups.
(one mark per category)
1. Parents with infants
a. Create a parent and child fitness class to promote the fitness and
health benefits for both the mother and the infant.
b.

2. Children (ages 5 to 10)

a. Organize play-structure play days for children in your community.
This will raise the awareness of this facility in your community.
Involve local celebrities.
b.

continued

10 Grade 10 Physical Education/Health Education

Learning Activity 1.2 (continued)

3. Youth (ages 11 to 18)

a. Organize a youth beach volleyball tournament to promote outdoor
play activities and their benefits
b.

4. Adults
a. Get a mall to designate the parking area in front of the major store
as a “No Parking Zone” to promote the benefits of walking
b.

5. Seniors
a. Organize a “Golden Shoes” walking tour of your town’s cultural
highlights to promote the benefits of walking in a social and cultural
setting
b.

Now that you have completed this learning activity check your answers with
the answer key at the end of this module.

Module 1: Healthy Lifestyle Practices 11

 Assignment 1.1

One-Week Physical Activity Log (The Log is continuous throughout this

course)

It is now time for you to complete your first assignment. Remember, you will
send all of your completed assignments to your tutor/marker so that you can
get some feedback on how you are doing. You will send in this assignment,
along with the other assignments from Module 1 when you have completed
this module.
The actual complete assignment is found at the end of this module. Here,
the assignment is simply introduced because this is the best time for you to
complete it.
To complete this course, you will take part in at least 55 hours of physical
activity that should be of a moderate to vigorous intensity. You will use your
Physical Activity Log (your Log) to record all the physical activities you do
throughout this course. Your Log will provide a record of your activities and
form the basis for setting your personal goals related to fitness. The format
of the Log will evolve as you get further into the course. You will include the
type, duration, and intensity of the activity. By keeping track of the data, you
will develop skills to help you be in charge of your own fitness
To complete your Log, you will have three challenges
1. participate in vigorous physical activity for 30 minutes each day
2. develop healthy habits and active patterns of living
3. persevere in being active when tempted to become inactive
You may already be meeting these challenges, in which case you may
explore other activity and health choices. If you are not currently active and
have some unhealthy behaviours, your challenge will be to become active
and change your behaviours. Don’t expect this to happen overnight. The
three challenges are a target for you to strive for by the end of this course
and for the rest of your life.
You will find Assignment 1.1 in the Assignments section at the end of this
module. It’s time to begin your physical activities and record them on the
One-Week Physical Activity Log provided.

12 Grade 10 Physical Education/Health Education

 Note
Your Log needs to be signed by your parent/guardian.
Refer to the Introduction at the beginning of this module for further explanation of the Physical
Activity Log.

Summary
In this lesson you had the opportunity to learn about the concept of active
living and the factors that may affect making personal choices. You also spent
some time learning about the benefits of staying active. Now as you go into
the assignments you will be prepared to set an action for active living.

Module 1: Healthy Lifestyle Practices 13

 Notes

14 Grade 10 Physical Education/Health Education