Active IQ Entry Level 3 Award in the Principles of Leading an Active, Healthy Life (sample manual)
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M<strong>an</strong>ual<br />
<strong>Entry</strong> <strong>Level</strong> 3 <strong>Award</strong> <strong>in</strong> <strong>the</strong><br />
Pr<strong>in</strong>ciples <strong>of</strong> Lead<strong>in</strong>g <strong>an</strong><br />
<strong>Active</strong>, <strong>Healthy</strong> <strong>Life</strong><br />
Version A<strong>IQ</strong>005931
The pr<strong>in</strong>ciples <strong>of</strong> active, healthy liv<strong>in</strong>g<br />
Section 1<br />
Physical fitness<br />
Fitness is def<strong>in</strong>ed as:<br />
‘The ability to meet <strong>the</strong> dem<strong>an</strong>ds <strong>of</strong> <strong>the</strong> environment.’<br />
(BBC, 2020)<br />
This me<strong>an</strong>s that everyone needs a different level <strong>of</strong> fitness, depend<strong>in</strong>g on <strong>the</strong>ir job <strong>an</strong>d what <strong>the</strong>y do with <strong>the</strong>ir time/<br />
lifestyles. For example, a builder would need more physical fitness th<strong>an</strong> someone who works <strong>in</strong> <strong>an</strong> <strong>of</strong>fice, but a<br />
pr<strong>of</strong>essional footballer would need more fitness th<strong>an</strong> <strong>the</strong> builder.<br />
The Pr<strong>in</strong>ciples <strong>of</strong> Lead<strong>in</strong>g <strong>an</strong> <strong>Active</strong>, <strong>Healthy</strong> <strong>Life</strong><br />
Copyright © 2021 <strong>Active</strong> <strong>IQ</strong> Ltd. Not for resale 5
The pr<strong>in</strong>ciples <strong>of</strong> active, healthy liv<strong>in</strong>g<br />
Section 1<br />
ACTIVITY<br />
Answer <strong>the</strong> follow<strong>in</strong>g questions on your experience <strong>of</strong> sleep:<br />
1. How much sleep do you get on average?<br />
2. What do you do to relax before you go to sleep?<br />
3. How could you improve your sleep environment?<br />
4. Do you <strong>of</strong>ten wake up dur<strong>in</strong>g <strong>the</strong> night?<br />
How c<strong>an</strong> you stop this from happen<strong>in</strong>g <strong>in</strong> <strong>the</strong> future?<br />
5. How do you feel after a good night’s sleep?<br />
6. How do you feel after a bad night’s sleep?<br />
Here are some great tips for help<strong>in</strong>g you improve your sleep<strong>in</strong>g habits! Th<strong>in</strong>k about why <strong>the</strong>y might help.<br />
• Get <strong>in</strong>to a rout<strong>in</strong>e – wake up <strong>an</strong>d go to bed at <strong>the</strong> same time every day, even on weekends.<br />
• Use <strong>the</strong> hour before bed as quiet <strong>an</strong>d relaxation time – avoid bright light, technology <strong>an</strong>d noise.<br />
• Avoid heavy or large meals a few hours before bedtime.<br />
• Avoid alcoholic dr<strong>in</strong>ks before bedtime.<br />
• Avoid nicot<strong>in</strong>e before bedtime as it is a stimul<strong>an</strong>t. So is caffe<strong>in</strong>e <strong>in</strong> c<strong>of</strong>fee, s<strong>of</strong>t dr<strong>in</strong>ks, tea <strong>an</strong>d<br />
chocolate – <strong>the</strong> effects <strong>of</strong> caffe<strong>in</strong>e c<strong>an</strong> last as long as 8 hours!<br />
• Spend time outdoors every day <strong>an</strong>d be physically active.<br />
• Keep your bedroom dark, cool <strong>an</strong>d quiet.<br />
• Take a bath or use relaxation techniques before go<strong>in</strong>g to bed.<br />
The Pr<strong>in</strong>ciples <strong>of</strong> Lead<strong>in</strong>g <strong>an</strong> <strong>Active</strong>, <strong>Healthy</strong> <strong>Life</strong><br />
Figure 1.1: Rules <strong>of</strong> healthy sleep<br />
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Section 2<br />
Mental health <strong>an</strong>d wellbe<strong>in</strong>g<br />
KEY<br />
POINT<br />
If you notice that someone is show<strong>in</strong>g signs <strong>of</strong> mental<br />
ill health, make sure that you check <strong>the</strong>y are OK, talk<br />
to <strong>the</strong>m. Listen <strong>an</strong>d encourage <strong>the</strong>m to seek help.<br />
Time to talk<br />
Be<strong>in</strong>g open, shar<strong>in</strong>g <strong>an</strong>d talk<strong>in</strong>g about your feel<strong>in</strong>gs c<strong>an</strong> help your<br />
overall wellbe<strong>in</strong>g <strong>an</strong>d help you stay <strong>in</strong> good mental health.<br />
Talk<strong>in</strong>g about your mental health is import<strong>an</strong>t because:<br />
It is not a sign <strong>of</strong> weakness –<br />
you are tak<strong>in</strong>g charge <strong>of</strong> your<br />
wellbe<strong>in</strong>g <strong>an</strong>d do<strong>in</strong>g what you<br />
c<strong>an</strong> to stay healthy.<br />
It helps you cope<br />
with a problem you<br />
have been carry<strong>in</strong>g<br />
around, help<strong>in</strong>g you<br />
feel supported <strong>an</strong>d less<br />
alone, <strong>an</strong>d help<strong>in</strong>g to<br />
f<strong>in</strong>d a solution.<br />
It helps you deal<br />
positively with times <strong>of</strong><br />
trouble <strong>an</strong>d challenge.<br />
If you open up, it may<br />
encourage o<strong>the</strong>rs to do so too<br />
<strong>an</strong>d you c<strong>an</strong> <strong>the</strong>refore improve<br />
each o<strong>the</strong>r’s wellbe<strong>in</strong>g.<br />
There is evidence<br />
that talk<strong>in</strong>g about<br />
mental health c<strong>an</strong><br />
make us feel better.<br />
The NHS’ five steps to mental wellbe<strong>in</strong>g<br />
The NHS provides evidence that <strong>the</strong>re are five steps you c<strong>an</strong> take to improve your mental health <strong>an</strong>d wellbe<strong>in</strong>g, <strong>an</strong>d<br />
to try <strong>an</strong>d m<strong>an</strong>age positively <strong>an</strong>y problems you are hav<strong>in</strong>g. Try<strong>in</strong>g <strong>the</strong>se out could help you feel more positive <strong>an</strong>d<br />
able to get <strong>the</strong> most out <strong>of</strong> life:<br />
Connect with o<strong>the</strong>r<br />
people<br />
• Helps you build a sense <strong>of</strong><br />
belong<strong>in</strong>g.<br />
• Gives <strong>an</strong> opportunity to<br />
share positive experiences.<br />
• O<strong>the</strong>rs c<strong>an</strong> provide<br />
emotional support.<br />
Be physically active<br />
• Raises your self-esteem.<br />
• Helps you set goals <strong>an</strong>d<br />
achieve <strong>the</strong>m.<br />
• Causes chemical ch<strong>an</strong>ges<br />
<strong>in</strong> <strong>the</strong> bra<strong>in</strong> to positively<br />
ch<strong>an</strong>ge your mood.<br />
Learn new skills<br />
• Boosts self-confidence.<br />
• Builds a sense <strong>of</strong> purpose.<br />
• Helps to connect with<br />
o<strong>the</strong>rs.<br />
Give to o<strong>the</strong>rs<br />
• Creates positive feel<strong>in</strong>gs <strong>an</strong>d a sense<br />
<strong>of</strong> reward.<br />
• Gives you a feel<strong>in</strong>g <strong>of</strong> purpose <strong>an</strong>d<br />
self-worth.<br />
• Helps you connect with o<strong>the</strong>rs.<br />
Pay attention to <strong>the</strong> present<br />
moment – m<strong>in</strong>dfulness<br />
• Helps you enjoy life more.<br />
• Helps you underst<strong>an</strong>d yourself better.<br />
• Positively ch<strong>an</strong>ges <strong>the</strong> way you<br />
feel about life <strong>an</strong>d how you<br />
approach challenges.<br />
Sc<strong>an</strong> <strong>the</strong> QR<br />
code to f<strong>in</strong>d out<br />
more about <strong>the</strong><br />
five steps.<br />
Figure 2.1: The NHS’ five steps to mental wellbe<strong>in</strong>g<br />
16<br />
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Section 4<br />
Barriers, goals <strong>an</strong>d physical activity guidel<strong>in</strong>es<br />
Mobility: movements should<br />
start small <strong>an</strong>d build up to a full<br />
r<strong>an</strong>ge <strong>of</strong> motion.<br />
All major jo<strong>in</strong>ts should be<br />
mobilised (shoulders, elbows,<br />
hips, knees, <strong>an</strong>kles <strong>an</strong>d sp<strong>in</strong>e).<br />
For example: shoulder lifts <strong>an</strong>d<br />
side bends.<br />
Pulse rais<strong>in</strong>g: movements<br />
should be low-impact <strong>an</strong>d have<br />
a small r<strong>an</strong>ge <strong>of</strong> motion.<br />
Use large muscle groups to<br />
raise <strong>the</strong> heart rate. Choose<br />
movements that prepare <strong>the</strong><br />
body for <strong>the</strong> ma<strong>in</strong> workout.<br />
For example: walk<strong>in</strong>g, small<br />
knee bends, march<strong>in</strong>g on <strong>the</strong><br />
spot.<br />
Pre-stretch<strong>in</strong>g: stretch only<br />
when <strong>the</strong> muscles are warm.<br />
All ma<strong>in</strong> muscle groups should<br />
be stretched. Dynamic or static<br />
stretch<strong>in</strong>g c<strong>an</strong> be used.<br />
For example: arm sw<strong>in</strong>gs, gentle<br />
backwards lung<strong>in</strong>g, gentle toetouch<strong>in</strong>g.<br />
Cool-down<br />
Figure 4.3: Features <strong>of</strong> a warm-up<br />
At <strong>the</strong> end <strong>of</strong> <strong>an</strong>y sport or physical activity, <strong>the</strong>re is a cooldown<br />
phase to lower <strong>the</strong> heart rate <strong>an</strong>d return <strong>the</strong> body back<br />
to its normal rest<strong>in</strong>g state. This is essential to reduce <strong>the</strong><br />
risk <strong>of</strong> blood pool<strong>in</strong>g (blood ga<strong>the</strong>r<strong>in</strong>g <strong>in</strong> <strong>the</strong> lower legs) <strong>an</strong>d<br />
to promote circulation.<br />
The full cool-down component is completed at <strong>the</strong> end <strong>of</strong> <strong>the</strong><br />
ma<strong>in</strong> activity, when no fur<strong>the</strong>r work will happen. It will <strong>in</strong>volve<br />
a reduction <strong>in</strong> <strong>in</strong>tensity, such as a gentle cycle or walk <strong>an</strong>d<br />
some light stretch<strong>in</strong>g.<br />
Appropriate cloth<strong>in</strong>g <strong>an</strong>d footwear<br />
Physical activity <strong>an</strong>d sport come with some risk <strong>of</strong> <strong>in</strong>jury,<br />
but this risk c<strong>an</strong> be m<strong>in</strong>imised – not just by warm<strong>in</strong>g up<br />
<strong>an</strong>d cool<strong>in</strong>g down, but by hav<strong>in</strong>g <strong>the</strong> appropriate:<br />
• Personal protective equipment (PPE).<br />
• Cloth<strong>in</strong>g that is suitable for <strong>the</strong> activity.<br />
• Footwear.<br />
ACTIVITY<br />
Th<strong>in</strong>k <strong>of</strong> a sport or physical activity<br />
that you take part <strong>in</strong>. List three pieces<br />
<strong>of</strong> cloth<strong>in</strong>g or footwear that should be<br />
worn, <strong>an</strong>d three that should be avoided.<br />
Personal protective equipment Suitable cloth<strong>in</strong>g Appropriate footwear<br />
Some sports <strong>an</strong>d activities<br />
require specific protection, <strong>an</strong>d<br />
this c<strong>an</strong> even be part <strong>of</strong> <strong>the</strong>ir<br />
rules – for example, cycl<strong>in</strong>g<br />
helmets, gym shields, sh<strong>in</strong> pads,<br />
buoy<strong>an</strong>cy aids.<br />
Make sure <strong>the</strong>y are safety-tested,<br />
<strong>the</strong> correct size <strong>an</strong>d fit for use.<br />
Some activities or sports<br />
will require suitable cloth<strong>in</strong>g,<br />
such as warm wea<strong>the</strong>r gear or<br />
waterpro<strong>of</strong>s <strong>in</strong> <strong>the</strong> outdoors,<br />
loose-fitt<strong>in</strong>g cloth<strong>in</strong>g for mobility,<br />
or closer-fitt<strong>in</strong>g cloth<strong>in</strong>g for less<br />
resist<strong>an</strong>ce <strong>an</strong>d drag.<br />
Cloth<strong>in</strong>g that is light, technical<br />
<strong>an</strong>d sweat-wick<strong>in</strong>g is always<br />
beneficial.<br />
Footwear is import<strong>an</strong>t as it c<strong>an</strong><br />
impact your knees, hips, back,<br />
<strong>an</strong>d general posture <strong>an</strong>d physical<br />
health. M<strong>an</strong>y activities <strong>an</strong>d sports<br />
require specialist footwear. Some<br />
footwear is also required for safety,<br />
e.g. studs on football boots.<br />
It is import<strong>an</strong>t to have <strong>the</strong><br />
appropriate footwear, <strong>of</strong> <strong>the</strong><br />
correct size <strong>an</strong>d fit for <strong>the</strong> activity.<br />
Table 4.2: PPE, suitable cloth<strong>in</strong>g <strong>an</strong>d appropriate footwear for physical activity<br />
30<br />
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Creat<strong>in</strong>g a personal health <strong>an</strong>d activity pl<strong>an</strong><br />
Section 6<br />
• If you are under a lot <strong>of</strong> stress, you may w<strong>an</strong>t to check your health with<br />
your GP first.<br />
• Exercise will help to m<strong>an</strong>age stress, but you may w<strong>an</strong>t to use a gentler<br />
approach – for example, walk<strong>in</strong>g outdoors.<br />
• Alternatively, you could try yoga or Pilates, as <strong>the</strong>y c<strong>an</strong> help you to<br />
m<strong>an</strong>age stress.<br />
• If you are eat<strong>in</strong>g unhealthily, you may w<strong>an</strong>t to make some ch<strong>an</strong>ges to your<br />
diet.<br />
• Food is energy, so if you are not eat<strong>in</strong>g enough <strong>of</strong> <strong>the</strong> right foods, you<br />
may feel that you don’t have <strong>the</strong> energy to exercise.<br />
• If you smoke, you c<strong>an</strong> still exercise.<br />
• However, be aware that smok<strong>in</strong>g reduces <strong>the</strong> amount <strong>of</strong> oxygen <strong>in</strong><br />
your body, which will affect your energy levels.<br />
• Smok<strong>in</strong>g will also clog <strong>the</strong> arteries, is a contributory factor for<br />
coronary heart disease <strong>an</strong>d may <strong>in</strong>fluence your blood pressure, so<br />
you may w<strong>an</strong>t to check this.<br />
• You should not smoke especially if you are under 18 years <strong>of</strong> age.<br />
• If you dr<strong>in</strong>k alcohol, you c<strong>an</strong> still exercise.<br />
• You should never exercise immediately after hav<strong>in</strong>g a dr<strong>in</strong>k, or if drunk.<br />
• If you dr<strong>in</strong>k on most days, you should aim to have two alcohol-free days<br />
each week <strong>an</strong>d decrease <strong>the</strong> amount that you dr<strong>in</strong>k, to prevent <strong>an</strong>y longterm<br />
health problems.<br />
• You should not dr<strong>in</strong>k alcohol if you are under 18 years <strong>of</strong> age.<br />
What else should you consider when creat<strong>in</strong>g a<br />
personal health <strong>an</strong>d activity pl<strong>an</strong>?<br />
• Choose activities that you like, so that you are more likely to cont<strong>in</strong>ue with <strong>the</strong>m.<br />
• Try a variety <strong>of</strong> different activities, to keep you <strong>in</strong>terested.<br />
• Build up steadily <strong>an</strong>d gradually. Don’t do too much too soon.<br />
• Always warm up first <strong>an</strong>d cool down after exercise to prevent <strong>in</strong>jury.<br />
• If you are new to exercise, use low-<strong>in</strong>tensity, low-weight activities, fewer repetitions <strong>an</strong>d less complex activities<br />
so that you exercise more safely.<br />
Creat<strong>in</strong>g personal health <strong>an</strong>d fitness goals<br />
The Pr<strong>in</strong>ciples <strong>of</strong> Lead<strong>in</strong>g <strong>an</strong> <strong>Active</strong>, <strong>Healthy</strong> <strong>Life</strong><br />
RECAP<br />
In order to be able to create your own health <strong>an</strong>d fitness goals, you need to make sure you know what <strong>the</strong>se<br />
terms me<strong>an</strong>. Have a look back through <strong>the</strong> m<strong>an</strong>ual to check this.<br />
Remember health c<strong>an</strong> be physical, mental or social <strong>an</strong>d, although it c<strong>an</strong> <strong>in</strong>clude be<strong>in</strong>g free from illness <strong>an</strong>d<br />
<strong>in</strong>jury, it is much more th<strong>an</strong> that.<br />
The different components <strong>of</strong> fitness <strong>in</strong>clude muscular strength <strong>an</strong>d endur<strong>an</strong>ce, flexibility, cardiovascular<br />
fitness, agility, speed, power, bal<strong>an</strong>ce <strong>an</strong>d coord<strong>in</strong>ation.<br />
Goals give you a target to work towards <strong>an</strong>d c<strong>an</strong> keep you motivated; remember <strong>the</strong>y should be SMART. C<strong>an</strong><br />
you remember what SMART st<strong>an</strong>ds for?<br />
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