L2 Life Orientation Module 7 Balanced Lifestyle

Life Orientation: Life Skills NQF 2 Downloaded from hlayiso.com Life Orientation NQF Level 2

Describe a balanced lifestyle Module 7 Downloaded from hlayiso.com *see terms and conditions

Think about it… • What is the single most important thing we need to get in our bodies? • Why do we often not make the time to exercise? • How can you change your nutritional habits for the better? Downloaded from hlayiso.com

Unit 7.1 A balanced lifestyle Downloaded from hlayiso.com Life Orientation NQF Level 2

What is your lifestyle? • The way in which you live. • Your lifestyle changes over time as you change. My interests My activities My habits & style of everyday living What makes up my lifestyle? My values & My worldview moral standards and beliefs My thoughts and words Figure 7.1: Your lifestyle is made up of different components Downloaded from hlayiso.com

Habits for a balanced lifestyle • You need a balanced physical & emotional life. • Try not to focus too much on one aspect of your life so that other aspects suffer. Downloaded from hlayiso.com

For a balanced life: • Follow a healthy diet. • Avoid stimulants (legal, prescribed & illegal chemicals that raise your physical activity temporarily)*. *See Table 7.1 in your Student’s Book for more on why people take Figure 7.3: Caffeine in coffee & tea stimulants. is not just a stimulant: it is also a diuretic, which means that it removes water from your body Downloaded from hlayiso.com

For a balanced life: • Make healthy choices about:  Hydration  Detoxification  Pollution  Stress relief  Entertainment  Finances  Work. Refer to Table 7.2 in your Student’s Book for more information. Downloaded from hlayiso.com

For a balanced life: • Exercise regularly: Regularly = every day, or at least four times a week. Can be sports, gym, walking, running, cycling, housework, or gardening. Exercise should speed up your heart rate. Sessions should last about 20-40 mins. Downloaded from hlayiso.com

Learning activity 7.1 Module 7 Test your knowledge of this unit – and assess your lifestyle choices – by completing Learning activity 7.1 in your Student’s Book. Downloaded from hlayiso.com Life Orientation NQF Level 2

Benefits of regular exercise Table 7.3: Some of the benefits of exercising regularly Systems Descriptions Mind & • Exercise sharpens the mind, senses, body systems & mood improves your mood. Blood • Exercise improves the blood circulation & eventually circulation enlarges the arteries of the heart, which further increases blood flow. The heart then needs to beat fewer times (the heart rate slows down) & can take up more oxygen. Lungs • Lung capacity is improved, which also means that more oxygen is available to the blood. Bones & • Exercise prevents the loss of bone & muscle mass, muscles & strengthens the skeletal & muscular systems. • Bone density is also actively improved. Downloaded from hlayiso.com

Benefits of regular exercise Table 7.3: Some of the benefits of exercising regularly Systems Descriptions Immune • The immune system is strengthened. The lymphatic system system is kept in motion by muscle activity & is therefore better able to remove waste from the cells, & to kill bacteria & viruses in the lymph nodes. Perspiration • You also sweat more when exercising, which helps remove waste products through the skin. Elimination • Exercise helps prevent constipation, in that your body gets rid of waste matter sooner, & digestion is improved. Anti-ageing • Antioxidants, which slow the ageing process, are released during exercise. Downloaded from hlayiso.com

Benefits of regular exercise Table 7.3: Some of the benefits of exercising regularly Systems Descriptions Metabolic • Exercise also increases your energy levels & metabolic rate, rate so that you burn more calories & are less hungry. Brain • The production of neurotransmitters is enhanced & the levels of the stress hormone cortisol are lowered. This improves memory retention & reaction time, because the brain is better able to take up glucose. Sleep • Although you should preferably not exercise two to three hours before bedtime, exercise during the day will help you sleep better. Depression • Aerobic exercise, in particular, reduces depression by stimulating the secretion of serotonin & dopamine levels. Downloaded from hlayiso.com

Benefits of regular exercise Table 7.3: Some of the benefits of exercising regularly Systems Descriptions Pain • Aerobic exercise also lessens chronic pain because it causes the release of feel-good endorphins in your body. Diseases • Regular physical activity slows down Alzheimer’s disease & may help to prevent Parkinson’s disease. It also prevents certain cancers linked to an inactive lifestyle & a poor diet. Diabetes • Exercise may help to prevent diabetes & control blood sugar levels in diabetics, as it allows the muscles to take up more glucose from the blood. Downloaded from hlayiso.com

Learning activity 7.2 Module 7 Test your knowledge of this section by completing Learning Activity 7.2 in your Student’s Book. Downloaded from hlayiso.com Life Orientation NQF Level 2

Unit 7.2 Fitness levels & a fitness programme Downloaded from hlayiso.com Life Orientation NQF Level 2

Note Consult a doctor before attempting any exercise programme if you: • Are overweight • Are disabled • Are on medication or • Have a health condition. Downloaded from hlayiso.com

Measure & record your fitness Also called aerobic fitness. Works your heart & blood vessels – makes your heart Cardiovascular beat faster. Includes running, cycling, endurance swimming, aerobic dancing, & rowing. Figure 7.9: Jogging is a great Downloaded from wayhlayiso.com to get fit

Pulse rate & heart rate • Aerobic exercise increases your heart rate. • Your pulse shows how physically fit you are. • Take your pulse as follows: Turn one palm up. Feel the artery in the wrist with two fingers. Count number of beats in 30 seconds. × 2 to get pulse rate (beats per minutes or bpm). Downloaded from hlayiso.com

Heart rate • Maximum heart rate (MHR) = 220 - your age • Target heart rate = 70 to 85% of MHR Table 7.4: Target heart rate zones for certain age groups Age Maximum heart rate (MHR) Estimated target heart rate zone (= 220 - your age) (= 70% to 85% of your MHR) 18 202 bpm 141–172 bpm 21 199 bpm 139–169 bpm 24 196 bpm 137–167 bpm 27 193 bpm 135–164 bpm 30 190 bpm 133–162 bpm Downloaded from hlayiso.com

Recording your cardiovascular fitness Refer to Example 7.3 & Table 7.5 in your Student’s Book to see how to record your cardiovascular fitness. Downloaded from hlayiso.com

Maximum volume of oxygen uptake • VO₂ max is the maximum volume of oxygen your body can absorb at maximum exercise. • Formula: VO₂ max = 0,0225 × distance - 11,3 Refer to Example 7.4 in your Student’s Book to calculate your VO₂ max. Downloaded from hlayiso.com

Muscle strength • More anaerobic exercise = stronger muscles. • Anaerobic exercise needs glucose (& not as much oxygen) as aerobic exercise. • Anaerobic exercise includes: Strength training Weight lifting Combination anaerobic & aerobic (e.g. short sprints). Downloaded from hlayiso.com

Measuring muscle strength Refer to Example 7.5 & Table 7.6 in your Student’s Book to see how to measure your muscle strength. Downloaded from hlayiso.com

Flexibility • How well you can use your muscles & joints in bending & stretching exercises (suppleness). • You need to warm up & stretch your muscles before exercise. • Measure flexibility by: Touching your toes Doing hand-leg slides Doing feet slides. Downloaded from hlayiso.com

Learning activity 7.3 Module 7 Test your knowledge of this section – and measure your own levels of fitness – by completing Learning activity 7.3 in your Student’s Book. Downloaded from hlayiso.com Life Orientation NQF Level 2

Plan a group fitness programme • A fitness programme improves your health, endurance, strength, flexibility & physical skills. • It is made up of regular sessions of exercise. • It forms part of your Figure 7.16: Exercising in a group is very motivating Level 2 Life Orientation course. Downloaded from hlayiso.com

Suitable group exercise activities • Walking briskly • Jogging • Aerobic dancing • Step aerobics • Cardio-kickboxing • Cycling • Swimming • Can you Downloaded think of others? from hlayiso.com

Set up an exercise group • Form a group of three to five students. • Plan a six-week programme. • Include an increase in intensity. • Start the programme. • Check progress each week. • Compare your own results. • After six weeks, formally compare initial & final measurements. Downloaded from hlayiso.com

Learning activity 7.4 Module 7 Test your knowledge of this section – and take part on your own exercise programme – by completing Learning activity 7.4 in your Student’s Book. Downloaded from hlayiso.com Life Orientation NQF Level 2

Unit 7.3 Nutrition for a healthy lifestyle Downloaded from hlayiso.com Life Orientation NQF Level 2

Identify your nutritional habits • Keep a diary of what you eat & drink. • Check that you have a balanced diet (refer to a food pyramid). • Try to eat healthily & avoid food that is bad for you. Downloaded from hlayiso.com

A food pyramid Figure 7.21: Average daily food requirements in a typical food pyramid Downloaded from hlayiso.com

Learning activity 7.5 Module 7 Test your knowledge of your eating habits by completing Learning activity 7.5 in your Student’s Book. Downloaded from hlayiso.com Life Orientation NQF Level 2

An action plan for your nutrition • Record your mass. 𝒘𝒘𝒘𝒘𝒘𝒘𝒘𝒘𝒘𝒘𝒘𝒘 𝒊𝒊 𝒌𝒌 • Calculate your BMI ( ). 𝒌𝒌 𝒊𝒊 𝒊𝒊 𝒎𝒎𝒎 𝒉𝒉𝒉𝒉𝒉𝒉𝒉𝒉𝒉𝒉𝒉𝒉 𝒊𝒊 • Find out how many kJ you need daily. • Obtain your needed kJ from a balanced diet. • Complete an action plan template. Downloaded from hlayiso.com

An action plan for your nutrition Refer to Tables 7.9 & 7.10 in your Student’s Book to see BMI value ranges & average kJ needs. Downloaded from hlayiso.com

Learning activity 7.6 Module 7 Test your knowledge of this unit – and develop an action plan to maintain or improve your nutrition – by completing Learning activity 7.6 in your Student’s Book. Downloaded from hlayiso.com Life Orientation NQF Level 2

Summative assessment Module 7 Test your knowledge of this module by completing the Summative assessment of Module 7 in your Student’s Book. Downloaded from hlayiso.com Life Orientation NQF Level 2

Mathematics NQF Level 2 Downloaded from hlayiso.com Life Orientation (Life Skills) NQF Level 2