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Senior Phase Grade 9 • Study Guide

Life Orientation

CAPS IEB

2609-E-LIO-SG01

SA M PL

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Reg. No.: 2006/002404/07 ISBN: 9781779841919

Life Orientation Study Guide

Grade 9

2609-E-LIO-SG01

CAPS aligned

CONTENTS PREFACE ................................................................................................................................................................ 1

Introduction .................................................................................................................................................. 1 Time allocation and time management .................................................................................................... 1 Assessment plan and requirements ........................................................................................................... 1 Lesson elements ........................................................................................................................................... 2 Year plan ....................................................................................................................................................... 3 TERM 1: PHYSICAL EDUCATION, DEVELOPMENT OF THE SELF IN SOCIETY, AND WORLD OF WORK .......... 4 Lesson 1: General fitness ...................................................................................................................................... 5

Safety issues relating to fitness activities ................................................................................................................... 5 Participation in activities that promote personal fitness and health ............................................................. 10 Improve your eating habits ............................................................................................................................................ 13 Improve your emotional well-being ............................................................................................................................ 13

Lesson 2: Goal-setting skills: personal lifestyle choices ................................................................................. 13

A healthy lifestyle ............................................................................................................................................................... 14

The influence of certain factors on personal lifestyle choices ............................................................................ 17 Decision-making skills ...................................................................................................................................................... 18 •

Activity 1 ...................................................................................................................................................... 20

Lesson 3: Sexual behaviour and sexual health ............................................................................................... 21

Unhealthy sexual behaviour .......................................................................................................................................... 21 The consequences of unhealthy sexual behaviour ............................................................................................... 21

Factors that influence sexual behaviour .................................................................................................................. 23 Strategies for avoiding unhealthy sexual behaviour ............................................................................................ 24 •

Activity 2 ....................................................................................................................................................... 24

Lesson 4: Time management skills ................................................................................................................... 24

How to organise your work and use your time efficiently ................................................................................... 24 Lesson 5: Reading and writing for different purposes .................................................................................... 25 •

Activity 3 ....................................................................................................................................................... 25

Exercise 1: Open book test ................................................................................................................................. 26 TERM 2: PHYSICAL EDUCATION, CONSTITUTIONAL RIGHTS AND RESPONSIBILITIES, AND WORLD OF WORK ..... 27 Lesson 6: Sport .................................................................................................................................................... 27

Safety issues relating to participation in sport ....................................................................................................... 27 Participation in and execution of a game plan for an individual or team sport ........................................ 30 Lesson 7: Human rights and responsibilities .................................................................................................... 32

Human rights and responsibilities ............................................................................................................................... 33 Responsibilities in relation to human rights .............................................................................................................. 35 Respect the rights of people with disabilities or HIV/Aids ................................................................................. 36 •

Activity 4 ....................................................................................................................................................... 41

Study Guide G09 – Life Orientation

Contents

Lesson 8: Constitutional values ........................................................................................................................ 41

Constitutional values as protected by the Constitution ..................................................................................... 42 Application of Constitutional values in everyday life ........................................................................................... 42 Positive and negative role models .............................................................................................................................. 42 •

Activity 5 ....................................................................................................................................................... 45

Lesson 9: Options available after completing Grade 9 ................................................................................. 45

The National Qualifications Framework (NQF) ....................................................................................................... 46 The National Senior Certificate (NSC) ....................................................................................................................... 47 The National Certificate Vocational (NCV) .............................................................................................................. 48 The implication of decisions .......................................................................................................................................... 49 Lesson 10: Knowledge of the world of work .................................................................................................... 50

Responsibilities and opportunities in the workplace ............................................................................................. 51 •

Activity 6 ....................................................................................................................................................... 51

Exercise 2: Open book test ................................................................................................................................ 52 TERM 3: PHYSICAL EDUCATION, WORLD OF WORK, AND HEALTH AND SOCIAL AND ENVIRONMENTAL RESPONSIBILITY ..................................................................................................... 53

Lesson 11: Movement activities ......................................................................................................................... 53

Safety issues and warm-up activities relating to movement activities ......................................................... 54 Participation in a programme that improves movement, and refinement of own and peer performance in movement activities ......................................................................................................................... 54

Lesson 12: Careers related to different subjects ............................................................................................. 56

Subjects in Grade 10, 11, and 12 .................................................................................................................................... 56 Careers related to different subjects ......................................................................................................................... 58

Personality traits related to different careers .......................................................................................................... 60 Decision-making skills ..................................................................................................................................................... 62 •

Activity 7 ....................................................................................................................................................... 63

Lesson 13: Volunteerism ..................................................................................................................................... 63

Individual and community responsibility .................................................................................................................. 64 Different types of volunteer organisations ............................................................................................................... 64 Different types of volunteer activities ........................................................................................................................ 66 •

Activity 8 ....................................................................................................................................................... 68

Lesson 14: Health and safety issues related to violence ................................................................................ 68

Acts of violence ................................................................................................................................................................. 69 Reasons for violence ........................................................................................................................................................ 70 The impact of violence .................................................................................................................................................... 71 Solutions to violence ......................................................................................................................................................... 71 •

Activity 9 ....................................................................................................................................................... 72

Exercise 3: Open book test ................................................................................................................................ 73

Study Guide G09 – Life Orientation

Contents

TERM 4: PHYSICAL EDUCATION, CONSTITUTIONAL RIGHTS AND RESPONSIBILITIES, DEVELOPMENT OF THE SELF IN SOCIETY, AND WORLD OF WORK ................................................................................. 74 •

Lesson 15: An outdoor recreational activity .............................................................................................. 74

Safety issues and warm-up activities relating to outdoor recreational activities ..................................... 74 Participation and refinement of own performance in an outdoor recreational activity: Walking and hiking ........................................................................................................................................................... 74 Lesson 16: Contributions of various religions in promoting peace ................................................................ 76

Various religions’ contribution to the promotion of global peace ................................................................... 77 •

Activity 10 ..................................................................................................................................................... 78

Lesson 17: Sport ethics ....................................................................................................................................... 78

Participation in sport and winning or losing ............................................................................................................ 78 Sport ethics in physical activities ................................................................................................................................ 79 Educational value and ethical principles in modern sport ................................................................................. 79 •

Activity 11 ..................................................................................................................................................... 80

Lesson 18: Challenging situations: depression, grief, loss, trauma, and crisis ............................................ 80

Reasons for depression, grief, loss, crisis, and trauma .......................................................................................... 81

Bullying ................................................................................................................................................................................. 83 Counterproductive coping techniques: Using alcohol and drugs ................................................................... 85 Problem-solving and decision-making skills to apply in challenging situations ........................................ 86 •

Activity 12 .................................................................................................................................................... 86

Lesson 19: Study and career funding providers ............................................................................................. 86

Providers of study and career funding ...................................................................................................................... 87 Other types of funding .................................................................................................................................................... 89 Activity 13 ..................................................................................................................................................... 94

•

Lesson 20: Lifelong learning .............................................................................................................................. 95 Exercise 4: Open book test ................................................................................................................................ 96 BIBLIOGRAPHY ................................................................................................................................................... 98

iii

PREFACE Introduction Life Orientation is an important subject that helps learners develop as people. It teaches them to understand themselves, how the world works and where they fit in. They will also learn to take responsibility, to solve problems, make good decisions and live a healthy life. All learning material meets CAPS requirements. Life Orientation consists of two components, namely a theoretical and a practical (physical) component. The theoretical component is done in the prescribed class time. Each lesson has an activity that learners must complete in their workbooks. Memoranda for the activities are in this guide. ‘For the Curious’ allows learners to learn more about a subject if they want to. They can discuss what they learn here with the facilitator. The practical part of Life Orientation is called Physical Education and is covered at the start of each unit.

Assessment plan and requirements

Formal assessment • All assessment tasks that make up the formal assessment programme for the year are regarded as formal assessment.

Assessment is an ongoing process to monitor learners’ progress. Life Orientation helps learners develop important skills, including decision-making, communication, assertiveness, negotiation, goal setting, problemsolving, and creative thinking. Learners are assessed in two ways: 1. Informal assessment • This takes place during the teaching and learning process. • It is usually the activity to be completed at the end of each lesson. • The results of the informal assessment are not recorded.

No activity in the study guide is done for formal assessment. Please refer to the portfolio book for all formal assessments. The facilitator marks the tasks themself.

Study Guide G09 – Life Orientation

Preface

Lesson elements Learning aims What learners should know at the end of the lesson according to CAPS requirements.

Definitions Definitions of concepts to understand the content.

For the curious Encouragement to do in-depth research about the content. Expand the activity and exercise to such an extent that learners are encouraged to explore. For gifted learners: expanded exercises.

For Learners with Special Educational Needs (LSEN): explain the need to complete the basic questions to achieve a pass mark.

Activity

Core content

Questions to complete to test the learners’ knowledge of the completed lesson.

Emphasise the core of the content; in-depth explanation of a specific section of the lesson; learners must understand this content.

Exercise

To conclude the specific unit. Formative assessment.

Study Guide G09 – Life Orientation

Preface

Year plan CAPS theme

Lesson

Physical Education

General fitness

Goal-setting skills: personal lifestyle choices

Sexual behaviour and sexual health

Time management skills

Reading and writing for different purposes

Physical Education

Sport

Constitutional rights and responsibilities

Human rights and responsibilities

Constitutional values

Options available after completing Grade 9

Development of the self in society

World of work

Physical Education World of work Health and social and environmental responsibility

Movement activities

Careers related to different subjects

Volunteerism

Knowledge of the world of work

Health and safety issues relating to violence

An outdoor recreational activity

Constitutional rights and responsibilities

Contributions of various religions in promoting peace

Sport ethics

Development of the self in society

Challenging situations: depression, grief, loss, trauma, and crisis

Study and career funding providers

Lifelong learning

M 14

Physical Education

World of work

Target date

World of work

Content

Term

TERM 1 PHYSICAL EDUCATION, DEVELOPMENT OF THE SELF IN SOCIETY, AND WORLD OF WORK This unit’s Physical Education focuses on general fitness. The aim is to give you the opportunity to participate in physical activities and to realise its value. Our physical health affects our emotional health. That is why physical education as part of Life Orientation is so important. You must spend at least 10 hours per term on physical activities. Always wear comfortable clothing and a good pair of training shoes. Choose a safe, open space such as a park or a rugby field for your practice sessions. This unit explores personal lifestyle choices and the importance of maintaining a healthy lifestyle. You will learn how various factors – such as the media, environment, friends, family, culture and religion – influence your decisions. Additionally, we will discuss sexual behaviour and the potential negative consequences of unhealthy choices, helping you make informed decisions and maintain a healthy life when you choose to become sexually active.

Lastly, we look at how to make the most of the 24 hours we have each day, and at how important it is to be able to read with comprehension and write with meaning.

Learning aims

Each lesson is compiled in such a way that you can work through it at a fair pace. The lesson is concluded with an activity to test your understanding of the lesson. Some of the questions in the activities test your insight while others require you to apply what you have learnt.

At the end of this unit, you must be able to:

• • • • • • •

know and understand safety issues relating to fitness activities participate in a fitness programme identify the influence of the media, your environment, friends, family, culture and religion on personal lifestyle choices apply informed decision-making skills act confidently and assertively identify unhealthy sexual behaviour recognise the consequences of unhealthy sexual behaviour implement strategies to deal with unhealthy sexual behaviour develop skills to organise your work and use your time efficiently understand the importance of being able to read with comprehension.

• • •

Study Guide G09 – Life Orientation

Lesson 1: General fitness

LESSON 1: GENERAL FITNESS Definitions • • • • • •

Aerobic exercises: Aerobic or ‘with oxygen’ exercise increases your heart rate and the amount of oxygen your body uses to produce energy. Your breathing controls the amount of oxygen circulating through the blood to supply enough energy to the muscles to keep moving. Balance training: A type of exercise that strengthens all the muscles that hold the body upright. Flexibility exercises: Exercises that stretch the muscles and improve the body’s mobility at the joints. Proprioceptive: Your body’s ability to sense its own position and movements in space; refers to the body’s internal GPS. Range of motion: The full potential of a joint to move, including the maximum extension that can be achieved. Resistance exercises: Exercises where muscles contract against the resistance of body weight, gravity, resistance bands, weights or dumbbells to improve muscle strength and endurance.

Exercise and general fitness are excellent for your physical and mental health because it releases endorphins. Endorphins are chemicals produced in your brain to help you feel good, and cope with stress, pain, anxiety and depression. People who exercise regularly are generally healthier and feel more relaxed.

Safety issues relating to fitness activities

• • • • •

who you exercise with – exercise with family members, friends, neighbours or people who have the same fitness goals as yourself where you exercise – choose a safe and pleasant environment to exercise, and avoid deserted areas and streets when you exercise – exercise early in the morning before school or late in the afternoon why you exercise – are you exercising to stay fit and healthy, or to lose weight? your clothing – wear appropriate clothing and shoes for the exercise/ activity the equipment – use equipment that is appropriate for the activity and in a good condition.

•

Did you know … … that you have more than 600 muscles? … that 40% of your body is made up of muscles? … that you use more muscles to frown than to smile?

Always consider your safety when exercising and be mindful of:

It is important to stay hydrated by drinking enough water. Also, don’t exercise when you are ill as this can lead to more serious complications. Listen to your body – if you experience any pain or discomfort while exercising, stop or rest.

Muscles and stretching There are approximately 600 muscles in the human body, each of which plays a role in how the body functions. Muscles enable the body to do many different movements, such as sitting, standing, walking, running, talking, looking around and even breathing. 5

Study Guide G09 – Life Orientation

Lesson 1: General fitness

Muscles are flexible and move by contracting, relaxing and stretching. When a muscle contracts, it becomes shorter and thicker, and when it stretches, it becomes longer and thinner. When it relaxes, the muscle returns to its original size and shape. For example, if you stretch a rubber band, it becomes longer and thinner. When you stop stretching the rubber band, it returns to its original shape. Muscles are usually attached to bones in the body, because they have to ‘pull’ on something to create movement. The muscles are attached to bones at each end by cord-like connective tissue, called tendons. A muscle contains a complicated mechanism that prevents it from being damaged during stretching exercises. Stretch receptors in the muscle are connected to the muscle fibres. When the muscle is stretched, the degree of stretch is sensed by the stretch receptors which are activated. Impulses from the stretching action are sent to the brain, where the associated contraction is controlled by the muscle. As the intensity of the stretching action is increased, the rate and intensity of the impulses sent out by the stretch receptors, increase. These impulses eventually reach a critical level, after which the stretched muscle contracts and shortens. In this way, it prevents the muscle from being overstretched.

Types of stretching exercises

Another principle is the inverse stretch reflex. The inverse stretch reflex stops the stretch reflex from causing a muscle contraction and instead helps a muscle relax. It is the opposite of the normal stretch reflex. The receptors for this reflex action are found in the tendons. These receptors are sensitive to the tension in the tendons. When the muscle contracts, the tension in the tendon increases, which activates the tension receptors. The receptors send impulses to the nerves that control the contraction of the muscles in which these receptors are found. The reverse reflex causes contraction of the muscle to be reduced. It is therefore a protective mechanism that prevents the muscles from contracting too strongly and thereby damaging the tendon. If the tendons sense that the muscle is contracting too strongly, it simply switches off the contraction.

There are five types of stretching exercises:

Static stretching When you stretch a muscle slowly and hold it for a few seconds without making any movements, e.g. a hamstring stretch or quad stretch.

•

Dynamic stretching When you stretch and move your joints and muscles at the same time without exceeding the range of motion of your joints and muscles, e.g. jumping jacks and lunges. It differs from static stretching exercises because the stretching position isn’t held.

•

Ballistic stretching When you quickly force your joints and muscles beyond the natural range of motion. It uses rapid, forceful movements to stretch muscles in a bouncing motion. This type of stretching increases the risk of injury.

•

Passive stretching When you relax into a pose to stretch your muscles. An exercise partner or exercise device applies outside force on the muscle to perform the specific stretching exercise.

•

Proprioceptive Neuromuscular Facilitation (PNF) When you stretch a muscle by first actively contracting the targeted muscle, after which it is stretched again as soon as it comes to a relaxed state after the contraction. This type of stretching exercise activates the muscle’s inverse stretch reflex.

•

Study Guide G09 – Life Orientation

Lesson 1: General fitness

Consult a physical therapist before doing dynamic or ballistic stretching exercises, especially if you are struggling with injuries or want to make sure that you do it correctly.

Put together a stretching routine Don’t underestimate the importance of an effective stretching routine. It’s the foundation of any workout and is just as important as the workout itself to achieve the desired results. Warmed-up muscles function better than ‘cold’ muscles, which reduces the risk of injury. The more you stretch and the more often you stretch, the more you will reap the benefits. Here are some guidelines you can follow to put together an effective stretching routine:

• • • •

• • •

•

Always wear comfortable clothing and a good pair of shoes. Never skip stretching exercises before and after a workout. You need to warm up your muscles to get them ready for the activities you are going to participate in. After a workout, stretching exercises help to prevent sore muscles the next day. A thorough stretching routine means systematically stretching all the muscles in the body. If this isn’t practical, focus on the main muscle groups used in activities instead, including the neck, shoulders, back, biceps, triceps, stomach, hips, thighs and calves. Always start with simple stretching exercises and gradually progress to more challenging ones. Hold each stretch position for at least 20 to 30 seconds, or even up to 60 seconds for best results. Take note of your breathing. Take a deep breath and exhale slowly as you stretch, so that your muscles can receive the oxygen it needs. Don’t push yourself too hard, especially in the beginning. Stretching exercises should be a little uncomfortable; this means that it’s working. It should never hurt. Don’t cheat or take shortcuts with your stretching exercises – you’re only cheating yourself. There is no rule that determines how long a stretching routine should last, as long as each muscle group is well targeted. About 20 to 30 minutes is sufficient. Test yourself from time to time to identify muscles that need more attention, and which muscles aren’t yet fully flexible.

• •

Determine your flexibility

Do the following exercises to determine which muscles aren’t yet fully flexible: 1.

Toe touches (standing)

Stand up straight with your feet flat on the ground and slightly apart. Bend over at your waist and try to touch your toes with your fingertips or place your palms flat on the ground. You must not bend your knees. • • • • 2.

If you manage to place your palms flat on the ground and hold them there for 10 seconds, you earn three points. You earn two points if you can place your knuckles on the ground for 10 seconds. You earn one point if your fingertips can touch your toes for 10 seconds. You earn no points if you can’t touch your toes or the ground at all.

Toe touches (sitting) Sit on the floor with one leg extended in front of you and the other leg bent so that your foot touches the knee of the extended leg. Now reach forward as far as possible and try to touch the toes of the extended leg. Also try to lower your head as far as possible so that it rests on the knee of the extended leg. • • •

You earn three points if you can touch your toes for 10 seconds and if you can rest your head on the knee of the extended leg. You earn two points if you can touch your toes for 10 seconds. You earn no points if you can’t touch your toes at all. 7

Study Guide G09 – Life Orientation

Lesson 1: General fitness

Sit astride with legs spread at 120° Sit on the floor with your legs in a V shape, spread out at about 120°. Now bend forward as far as possible and try to place your head on the ground. • You earn three points if you can place your head on the ground. • You earn two points if your head is less than 8 cm from the ground. • You earn no points if your head is more than 8 cm from the ground.

Sit astride with hands behind the head Sit on the floor with your legs in a V shape and your hands behind your head. Now bend forward as far as possible and try to place your elbows on the ground. • You earn three points if your elbows touch the ground. • You earn two points if your elbows are less than 8 cm from the ground. • You earn no points if your elbows are more than 8 cm from the ground.

Scoring Your flexibility is excellent

More than six points, but less than 10

Your flexibility is good, but you still need to work on it

Less than six points

You still need to work very hard on your flexibility

10 points or more

Warm up

Warm-up exercises

Start your warm-up session by jogging slowly or walking briskly for 5 to 10 minutes. Move on to dynamic stretching for 10 to 15 minutes. You must only put mild tension on your muscles while stretching and you should not experience any pain.

1. 2.

Warm up thoroughly before starting with your exercises to prevent injury. Warm-up exercises prevent muscle injuries because it prepares your body for the exercise you are about to do. Warm up for 5 to 10 minutes by jogging slowly. This will get your muscles ready and increase your heart rate and body temperature. Also do 10 to 15 minutes of dynamic stretching exercises to reduce muscle stiffness.

Neck half circles Neck mobility is often ignored, despite the neck’s importance in daily activities. • Stand up straight or sit comfortably with your shoulders relaxed. • Tilt your head to one side until you feel a stretch. Slowly roll your head forward and bring your chin to your chest. Go only as far as you can without feeling any pain. • Roll your head further to the other side until you can feel the stretch along the opposite side of your neck. • Do the movements slowly and evenly. • Repeat 10 times to each side. Shoulder rotations The importance of warming up your shoulders is often underestimated. Shoulder rotations are a good exercise that strengthens your shoulder joint and improves your shoulder’s mobility. The main benefit of shoulder rotations is that it helps to reduce shoulder injuries. You need a broomstick or a PVC pipe to do this exercise. • Stand up straight with your feet shoulder-width apart. • Hold the broomstick or PVC pipe parallel to the floor. Using an overhand grip, hold the stick or pipe with your hands as far apart as possible. © Optimi

Study Guide G09 – Life Orientation

• • •

Lesson 1: General fitness

Keeping your arms straight, slowly raise the stick or pipe above your head. Keep your core tight to maintain good posture and balance. Bring the stick or pipe as far as you can to the back of your head. Hold for 2 seconds and return to the starting position. Repeat 10 times.

Arm circles Arm circles are excellent warm-up exercises for your shoulders, arms and back muscles. • Raise your arms so that they are parallel to your shoulders. • Start by moving your arms forward in small circular movements. Gradually increase the size of the circles. • Now make the same circular movements with your arms moving backwards. Remember to gradually increase the size of the circles. • Repeat 10 times to the front and 10 times to the back.

Toe touches The toe touch warm-up exercise is perfect for warming up your waist, and to improve your posture, flexibility and balance. • Stand up straight with your feet shoulder-width apart. • Bend down and touch your right foot with your left hand while extending your right arm upwards. Come right back up. • Immediately switch to your right arm and touch your left foot while this time extending your left arm upwards. Come right back up. • Repeat 10 times on each side.

Hip circles Hip circles help to loosen lower back and hip muscles before a workout. It’s important to warm up your hips and surrounding muscles before doing any exercise, as your hips are important for balance and stability. • Stand up straight with your feet shoulder-width apart. • Bend your knees slightly and place your hands on your hips. • Rotate your hips slowly and make big circles. Repeat 10 times. • Now rotate your hips in the opposite direction. Repeat 10 times. Lunges Lunges are a good warm-up exercise for almost every leg muscle, such as your quadriceps, hamstrings and calves. • Stand up straight. Place your left foot out in front of you and bend your knee at a 90° angle, while lowering your right leg behind you so that your knee touches the ground. • Repeat 10 times. • Now place your right foot out in front of you and repeat the previous steps on the other side. • Repeat 10 times. Leg swings Leg swings stretch your calves, quadriceps, hamstrings and groin. • Stand up straight and hold on to something to keep your balance. • Lift your left leg and swing it forward as far as possible and then back again as far as possible. Repeat 10 times. • Now lift your right leg and swing it forward as far as possible and then back again as far as possible. Repeat 10 times. 9

Study Guide G09 – Life Orientation

Lesson 1: General fitness

Ankle mobility This exercise not only improves the flexibility of your ankles but also warms up your feet and calves to prevent injuries. • • • • •

Stand next to a wall. Place one hand against the wall for support. Rock forward slowly on your toes until you are standing on the tip of your toes. Now rock backwards slowly on your heels and lift your toes off the ground. Repeat 10 times.

Cool down Cool-down exercises after a workout are important because it allows your body to return to its normal state by lowering your heart rate and getting your breathing back to normal. Finish your workouts with light stretching exercises to prevent muscle soreness the next day.

Cool-down exercises

Start your cool-down session by jogging or walking slowly for 5 to 10 minutes.

Stand still for a moment, interlock your fingers, stretch your hands above your head and take a deep breath. Hold your breath for about 5 seconds, exhale and lower your arms. Repeat 10 times.

Move on to cool-down exercises for 5 to 10 minutes. You must only put mild tension on your muscles while stretching and you should not experience any pain.

Hamstring stretches

Sit on the floor with both legs stretched out in front of you. Bend one leg so that your foot touches the knee of the extended leg. Now reach forward as far as possible and grab hold of the foot of the extended leg. Hold the position for 10 seconds. Now repeat with your other leg. Repeat 10 times with each leg.

• • • • • •

Shoulder stretches • • • •

Extend your left arm in front of you and grab hold of it with your right arm. Push your left arm back against your chest with your right arm. Hold the position for 10 seconds. Repeat 10 times with each arm.

Participation in activities that promote personal fitness and health Your physical health depends on: • • •

physical activities – do you exercise, what kind of exercises do you do, and how long do you exercise per week? nutrition – what and how much do you eat? emotional well-being – do you experience a lot of anxiety, or do you relax enough?

Use the following tables to determine your level of health. Answer the questions by placing a cross in the applicable box, where: Never = 1 point

Sometimes = 2 points

Always = 3 points

Add up the total number of points. Be honest with yourself when answering the questions.

Study Guide G09 – Life Orientation

Lesson 1: General fitness

Physical activities Never

Sometimes

Always

I take part in a physical activity every day. I take part in an aerobic exercise such as walking, jogging, swimming or cycling. I do resistance/strength exercises like weightlifting, push-ups and sit-ups. I do stretch exercises. I make physical activity part of my daily routine, such as taking the stairs instead and avoiding the lift. • • •

5 – 8 points: You must try to participate in more physical activities. 9 – 12 points: Although you regularly participate in physical activities, you can increase your physical activities. 13 – 15 points: You are committed to your exercise routine!

Nutrition

Do you eat three to five meals a day?

Sometimes

Always

Never

Do you drink six to eight glasses of water a day?

Do you eat a variety of foods from all the different food groups?

Do you avoid eating too much salt, sugar and processed food? Does your weight stay constant?

5 – 8 points: You must try to improve your eating habits. 9 – 12 points: You have healthy eating habits. 13 – 15 points: You are eating healthily, and you are maintaining a healthy lifestyle.

• • •

Emotional well-being

Never

Sometimes

Always

Are you completing your daily tasks? Do you spend your free time on activities like hobbies? Do you relax often? Do you feel tired or exhausted for no reason? • • •

4 – 6 points: You must try to relax more and control your stress levels. 7 – 9 points: You are in control of your emotions and find enough time to relax. 10 – 12 points: You are maintaining a good balance in your life.

After determining your level of health, you can set goals for yourself to improve your physical health.

Study Guide G09 – Life Orientation

Lesson 1: General fitness

Physical activities and fitness Physical activity and fitness go hand in hand. If you are fit, you will suffer fewer injuries, feel healthier and have a healthy self-esteem. If you participate in a team sport, you will contribute more to the team’s success if you are fit. You don’t need expensive equipment or weights to put together an effective fitness programme. You only need to set goals for yourself and be committed to achieving them. Guidelines for a fitness programme

7. 8. 9. 10. 11. 12. 13.

3. 4. 5. 6.

Set achievable goals, e.g. to complete a 5 km race in 25 minutes in six weeks’ time. Choose an activity that you are interested in, that you would like to learn to do, or that is in line with your fitness goals. Decide how many days a week you want to exercise. Decide on a specific time of day to exercise. Try to participate in a physical activity for at least one hour every day. Decide what to focus on each day, e.g. Mondays = aerobic exercises, Wednesdays = balance exercises and Fridays = flexibility exercises. Exercise at your own pace and don’t compete with others. Always include a warm-up routine. Always include a cool-down routine. Avoid performance-enhancing substances like steroids and drugs. Maintain a healthy balance between family responsibilities, schoolwork, and an exercise programme. Once you achieved your initial goal, set a new goal. Record your progress regularly to help keep you motivated.

1. 2.

This study guide suggests how to create your fitness programme, but you choose which activities to do this term. Example of a fitness programme

Activity Jogging

TUESDAY

MONDAY

WEDNESDAY

THURSDAY

Activity Swimming

Activity Tennis

Activity Dancing

Warm up Jog for 5 minutes.

Warm up Swim 10 lengths at a moderate pace.

Warm up Stretch for 10 minutes.

Exercise

•

Exercise Weekly game against a friend.

Exercise Weekly dance lesson for one hour.

Cool down Stretch for 10 minutes.

Cool down Walk around for 5 minutes.

• •

Jog at a medium pace for 10 minutes. Jog at a fast pace for 5 minutes. Jog at full speed for 1 minute.

Cool down Jog for 5 minutes.

•

Swim 10 lengths freestyle. Swim 10 lengths backstroke.

Cool down Swim 5 lengths at a moderate pace.

FRIDAY

Rest

Study Guide G09 – Life Orientation

Lesson 2: Goal-setting skills: personal lifestyle choices

Keep a fitness diary which covers the following aspects: • The type of exercise and its intensity, as well as the duration of the workout. • Make notes of how you felt before, during and after the workout. • Use a scale from 1 to 10 to indicate how easy or difficult each workout was, where 1 is very easy and 10 is very difficult. • Write down how you adjust your fitness programme each time to match your increased fitness level.

Improve your eating habits

Start keeping a food journal to record everything you eat and drink every day. Analyse the journal after a week and underline all the unhealthy food choices. Now that you have identified the unhealthy foods, try to cut these from your diet in the following week. Also do the following to improve your diet: • Don’t skip breakfast; it is the most important meal of the day. • Eat at regular times throughout the day. • Drink six to eight glasses of water a day; it is important to stay hydrated. • Eat five to seven portions of fruit and vegetables a day. • Reduce your salt and sugar intake. • Stop eating when you are start feeling full.

Improve your emotional well-being

Try to relax as much as possible. The following activities can improve your emotional well-being and relaxation:

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Get up a little earlier in the morning and do breathing exercises in the garden while watching the sunrise. Look for a quiet place where you can be alone for a while and relax. Take your dog for a walk. If you don’t have a dog, ask someone to walk with you. You can even go for a walk alone to clear your mind. Read a good book Keep a diary in which you write down each day’s events.

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LESSON 2: GOAL-SETTING SKILLS: PERSONAL LIFESTYLE CHOICES

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Culture: The norms, customs, habits, beliefs and behaviour that are unique to certain people or societies. Depression: A mental health condition that involves a constant feeling of sadness and loss of interest in activities. It has a negative influence on a person’s daily life. Emotional health: How we understand and handle our feelings. It helps us deal with both positive and negative emotions, and life changes. It also helps us understand how others feel. Immune system: The network of organs, cells and proteins that defends the body against infection. Impulsive: To make decisions without any planning and to act without considering the consequences of your actions. Mental health: How we feel, think, and get along with others. It helps us handle problems, make choices, make friends, and enjoy life.

Lesson 2: Goal-setting skills: personal lifestyle choices

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Study Guide G09 – Life Orientation

Peer group: A group of people who have many things in common, such as age, social status, interests, education, and background. E.g. a high school sports team, the Gr 9 Life Orientation class, or people working in the same department with similar jobs. Peer pressure: When people your age or in your group influence you to act a certain way so you can fit in or be liked. Posture: The position in which someone holds their body when standing or sitting. Spirituality: It is about finding meaning and purpose in life and feeling connected to something bigger, like nature, the universe, or a higher power.

A healthy lifestyle According to the World Health Organisation (WHO) health means feeling good physically, mentally and in relationships – not just being not being sick. Being truly healthy means making choices and taking steps to care for both our body (physically) and our mind (mentally). Living a healthy life means making good decisions that help us stay well and happy. Healthy lifestyle choices include: Exercise Physical activities include a wide variety of muscle movements that vary from everyday activities to sport. Targeted exercises refer to exercises that you do at least three to five days a week, with each session lasting 20 minutes to one hour. Examples of targeted exercises include walking, jogging, cycling and swimming.

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Exercise and general fitness are excellent for your body and mental health because it releases endorphins. Endorphins are chemicals produced in your brain to help you feel good, and cope with stress, pain, anxiety, and depression. People who exercise regularly are generally healthier and feel more relaxed.

Diet A healthy diet and eating habits are essential for overall health, as it provides the body with energy, and protection against a variety of diseases.

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Regular exercise is one of the best things we can do for our health. There are many different types of exercise, and it is important that you choose the right exercise for the goals you want to achieve. Refer to the physical exercises as discussed at the beginning of each term.

Eating healthily means eating smart. While how much we eat is important, what we eat also matters just as much. The key is to follow a balanced diet that consists of all five food groups (carbohydrates, proteins, fruits and vegetables, dairy, fats) and that meets the body’s nutritional needs. The WHO recommends that you eat at least five raw vegetables and/or fresh fruit every day, with the skin on if possible, reduce your salt intake, and eat less processed food. Avoid carbonated drinks that contain a lot of sugar, and carbonated energy drinks that contain high levels of caffeine. Try to drink eight glasses of water each day instead. Food is classified into five food groups, providing the body with seven types of nutrients. It helps our bodies to grow and function as it should.