‘TRANSFORM YOUR LIFE’ more than meets the eye…

WHEN SETTING GOALS THE NEED TO BE…SMART! S- SPECIFIC M- MEASUREABLE A- ACHIEVABLE/ADJUSTABLE R- REALISTIC T- TIME BASED

IDENTIFYING YOUR BASELINE Using your 12 minute score, complete the following steps: Step 1: 240m x _________ (# of laps) = _________m (now turn m’s into km’s by moving the decimal over 3 places to the left) Step 2: 12 ÷ _________km = _________ min Step 3: _________ min x 3km = _________ min The answer you get is the approximate time it will take you to run 3 km. REMEMBER…there are factors to consider…check your workbook!

Basline Test: This is the results from your 12 minute run, it shows where you started in your training and helps you to make SMART GOALS Midway Goal: This is the checkpoint to see how things are going! We will probably “check in” in week 4 or 5. This should be an improvement from your baseline, but not quite your Cross Country goal! Cross Country Goal: This is what you are working towards! GOAL SETTING STAIRCASE

POINTS SYSTEM For every 30 minutes of exercise give yourself 1 point. At the end of the week add up your points and put the total in the ‘Point Total’ column. (To get your total points for the week you take the total number of minutes you have exercised and divide it by 30). Each core class will be adding up their weekly points and keeping track of them on a record sheet in the gym. At the end of the unit, the PE staff will take the number of points each core class has accumulated and divide it by the number of students in that core class. The core class with the most points will not only have bragging rights as “The most physically active YR 10 Core Class” but will also receive a prize!

KEEPING TRACK! MondayTuesdayWednesdayThursdayFridaySaturdaySundayPoint Total Week 1 Did you achieve your lifestyle goal? (circle Yes or No) PE Class: Run 20 min Walk to and from school 20 min Yes No Rugby Training 1 hr Yes No Yes No Rugby Training 1 hr Yes No Walk to and from school 20 min Yes No Rugby game 80 min Yes No Yes No 260 mins ÷ 30 = 8 points Week 2 Did you achieve your lifestyle goal? (circle Yes or No) Yes No Yes No Yes No Yes No Yes No Yes No Yes No ‘TRANSFORM YOUR LIFE’ CALENDAR:

BARRIERS TO EXERCISE Barriers are things that you from exercising! In the next slides, identify the barrier with your partner…and how you could OVERCOME the barrier!

NOW COME UP WITH SOME OF YOUR OWN BARRIERS AND GRAFFITI THEM ON THE BRICK WALL IN YOUR WORKBOOKS. Once you’re finished… Choose 1 barrier and explain how you could overcome it in your workbook. For example: When it is raining I do not feel like walking to school. To help me overcome this barrier I could get a waterproof jacket and an umbrella so I can still be active and keep dry and warm! Then, complete the ‘What Are The Barriers’ page in your workbook.

FACTORS THAT AFFECT PARTICIPATION There are many different things that can affect our participation in physical activity. What makes us like certain activities and want to continue doing them? What makes us dislike other activities? We are all different and like, or dislike, different things. But no matter what way you look at it, physical activity is important for everyone. It is very important that you find something that you enjoy doing to keep yourself active!

With a partner, complete the chart in your books. Beside each factor, list a sport or physical activity that you think matches the factor. Try to have a different example of a physical activity for each factor!

CHECK-IN TIME! It’s time to see how you’re doing! Use this time to check-in. Discuss with your mentor how you are doing in achieving your cross country and lifestyle goal. Do you need to make any adjustments to your goals? Make them harder or easier? Maybe it is going so well you want to set another goal! Make sure your POINTS PLAN and class tally is up to date! You could be the next “MOST PHYSICALLY ACTIVE YR 10 CLASS” at Western Springs College!