Section 1 EO MX04.01 – PARTICIPATE IN 60 MINUTES OF MODERATE- TO VIGOROUS-INTENSITY PHYSICAL ACTIVITY (MVPA) AND TRACK PARTICIPATION IN PHYSICAL ACTIVITIES
This IG supports EO MX04.01 (Participate in 60 Minutes of Moderate- to Vigorous-Intensity Physical Activity [MVPA] and Track Participation in Physical Activities) located in A-CR-CCP-801/PG-001, Royal Canadian Air Cadets Proficiency Level One Qualification Standard and Plan, Chapter 4.
Review the warm-up and cool-down located at Annexes A and B.
Select a Cardio Activity for TP 1 as per Annex C.
Assign instructors for Learning Stations 1, 2, 3, and 4 located at Annexes D, E, F and G respectively.
Photocopy the Physical Activity Tracker located at Annex H for each cadet.
Gather the required resources:
Activity posters / tape / whistle or Instructor Guide / stopwatch as per selected cardio activity,
Music and music player,
Canadian Physical Activity Guidelines for Youth located at Annex D, Appendix 1 (one copy per Proficiency Level One cadet),
Canadian Sedentary Behaviour Guidelines located at Annex D, Appendix 2 (one copy per Proficiency Level One cadet),
The Three Components of Physical Fitness located at Annex D, Appendix 3 (one copy),
Eating Well with Canada’s Food Guide (one copy per Proficiency Level Two team),
Chairs (one per Proficiency Level Three cadet),
Flipchart paper (one sheet per Proficiency Level Three team),
Pens / pencils,
Markers (one per Proficiency Level Three team),
Healthy Lifestyle Tool Belt handout located at Annex G, Appendix 1 (one copy per Proficiency Level Four cadet), and
Physical Activity Tracker located at Annex H (one per cadet).
Cut out the Three Components of Physical Fitness, so the three components are separated.
Create the Jeopardy Game Board for Learning Station 2.
Nil.
A practical activity was chosen for TP 1 as it is a fun and interactive way to stimulate interest in physical activities.
An in-class activity was chosen for TPs 2 and 4 as it is a fun and interactive way to stimulate interest in personal fitness and healthy living and in ways to improve participation in physical activity.
An interactive lecture was chosen for TP 3 to orient the cadets to the Physical Activity Tracker requirements.
Nil.
By the end of this session the cadets shall have participated in 60 minutes of MVPA, have participated in a personal fitness and healthy living learning station, and have learned the requirements for tracking MVPA time over a four-week period.
It is important for cadets to participate in this lesson as it will give them tools to be more active and to track their participation in physical activity. Tracking participation in physical activities will make them aware of how much time they spend being physically active. Becoming more physically active and less sedentary will help cadets avoid long-term health issues related to inactivity.
|
Teaching point 1
|
Have the cadets participate in 60 minutes of MVPA.
|
|
Time: 60 min
|
Method: Practical Activity
|
Purpose of a Warm-Up
A warm-up session is composed of light cardiovascular exercises and stretches designed to:
gradually increase respiratory action and heart rate;
raise the muscle temperature to facilitate reactions in muscle tissue; and
stretch the muscles.
The warm-up prepares the cardiovascular system for the physical activity. It is composed of activities such as brisk walking, light jogging, or simple games that elevate the heart rate. As a guide, allow 10 minutes to warm up for every hour of physical activity.
Purpose of a Cool-Down
A cool-down is composed of light cardiovascular exercises and stretches designed to:
allow the body time to slowly recover from physical activity and to help prevent injury;
prepare the respiratory system to return to its normal state; and
stretch the muscles to help relax and restore them to their resting length.
Guidelines for Stretching
The following guidelines should be followed while stretching:
Stretch all major muscle groups, including the back, chest, legs, and shoulders.
Never bounce while stretching.
Hold each stretch for 10–30 seconds to let the muscles release fully.
Repeat each stretch two to three times.
When holding a stretch, support the limb at the joint.
1.Conduct a warm-up as per Annex A.
2.Conduct the selected Cardio Activity for all cadets in Training Levels 1–4 as per Annex C.
3.Conduct the cool-down as per Annex B.
|
Teaching point 2
|
Have the cadets participate in learning stations.
|
|
Time: 20 min
|
Method: In-Class Activity
|
1.Divide the cadets into their training levels.
2.Conduct the four learning stations concurrently, as per Annexes D, E, F, and G:
Phase One / Green Star / Proficiency Level One: Canadian Physical Activity Guidelines and Canadian Sedentary Behaviour Guidelines,
Phase Two / Red Star / Proficiency Level Two: Nutrition,
Phase Three / Silver Star / Proficiency Level Three: Stress, and
Phase Four / Gold Star / Proficiency Level Four: Healthy Lifestyle Tool Belt.
|
Teaching point 3
|
Explain Physical Activity Tracker requirements.
|
|
Time: 5 min
|
Method: Interactive Lecture
|
 |
Distribute the Physical Activity Tracker located at Annex H. |
Phases One and Two / Green and Red Stars / Proficiency Levels One and Two: Track participation in MVPA over a period of four consecutive weeks;
Phase Three / Silver Star / Proficiency Level Three: achieve a minimum of 60 minutes of MVPA daily for at least 16 days over four consecutive weeks;
Phase Four / Gold Star / Proficiency Level Four: achieve a minimum of 60 minutes of MVPA daily for at least 20 days over four consecutive weeks; and
Phase Five / Master Cadet / Proficiency Level Five: achieve a minimum of 60 minutes of MVPA daily for at least 24 days over four consecutive weeks.
|
Teaching point 4
|
Conduct an activity on strategies to improve participation in physical
activities.
|
|
Time: 5 min
|
Method: In-Class Activity
|
1.Ask the cadets: What strategies can you use to improve participation in physical activity?
2.Allow two minutes for cadets to individually list as many strategies as they can.
3.Ask the cadets to share items they have listed and explain why they are strategies for them.
|
Examples of strategies to improve participation in physical activities include:
|
Nil.
It is important for cadets to participate in moderate- to vigorous-intensity physical activity as it will help them meet the Canadian Physical Activity Guidelines. Additionally, participating in personal fitness and healthy living learning stations will help them gain knowledge and skills that they can use throughout their lives.
There are numerous potential leadership opportunities for cadets when conducting these learning stations:
Phase Five / Master Cadet / Proficiency Level Five cadets may plan, prepare and conduct the learning stations activity as a leadership project IAW PO 503 (Lead Cadet Activities); and
Phase Three / Silver Star / Proficiency Level Three, Phase Four / Gold Star / Proficiency Level Four, and Phase Five / Master Cadet / Proficiency Level Five cadets may complete leadership assignments, such as leading or supervising individual learning stations, IAW POs 303 (Perform the Role of a Team Leader), 403 (Act as a Team Leader), and 503 (Lead Cadet Activities).
Canadian Society for Exercise Physiology. (2013). Guidelines. Retrieved from: http://www.csep.ca
Health Canada. (2013). Physical Activity. Retrieved from: http://www.hc-sc.gc.ca/hl-vs/physactiv/index-eng.php
ParticipACTION. (2011). Get moving. Retrieved from: www.participaction.com/en-us/Get-Moving/Easy-Ways-To-Start.aspx
Report a problem or mistake on this page
- Date modified: