I

Main topic

Subtopic

Physical Wellness

SLEEP

2 Stages of Sleep

R.E.M

Describe 2 things that happen during this type of sleep

1.Dream

Your body lights up with activity

NON R.E.M.

Describe 2 things that happen to the body during this type of sleep

Your brain slows down.

You become less aware of your surroundings.

5 benefits of sleep you think are most important

Sleep keeps your heart healthy.

Sleep helps your regulate your blood sugar.

Sleep reduces stress.

Sleep Reduces Inflammation

Sleep Makes You More Alert

What is the recommended amount of sleep?

8-12 hours

How can I improve my Sleep?

Don't eat 2 hours before bed

What is one personal goal you can make related to sleep ?

I will try to sleep for atleast 8 hours

NUTRITION

Messages from Food Plate

Whole Grains - 1/4

What 2 Grains do you eat most often?

Rice

Breakfast Cereal

Fruits and Vegetables - 1/2

What 2 fruits and 2 vegetables will you eat MORE of?

Vegies

Potatoes

Carrots

Fruits

Dragonfruit

Orange

Proteins - 1/4

Choose Water

How much water do you drink everyday?

3 Liters

What are 2 benefits to Drinking water?

A great way to quench your thrist

A way to stay hydrated without Calories.

List the 4 Eating Habit Instructions

1. Eat Meals with others

Enjoy your food

Be mindful of your eating habits.

Cook more often.

Describe one of the eating habits in detail..As it applies to you?

I eat meals with my family and friends as it helps me spend quality time with the people I want to share my time with. We share the foods that put on the time as it connects our traditions and culture together. Many of my friends are from a different place/culture in the world.

Food Labels

What do you think are the 2 most important parts of a food label and why?

Cholesterol

Why?

If the level of Cholesterol isn't labeled. the people can ingest a lot of the high cholesterol foods which could lead to blood clots, stoppage in your heart from pluming blood, etc.

Sugar

Why?

Sugar can give people extra fat and high sugar levels. These can cause peoples blood flow problems and lead to obesity.

Physical Activity

Goal #1

What 3 Proteins Do you eat most often?

1. Meat

2. Fish

3. Dall

Example Response - TO improve my vertical jump

FITT Principle applied to my Goal

F -

Times a week you work out

3-5 times a week

I -

Intensity (Low, Medium, Difficult)

Medium

Time - Duration of workout

30 mins

T -Types of activities (3)

Activity 1

Jumping jacks

Activity 2

Burpees

Activity 3

Squat Jumps

Example Response - Fitness Component related to my goal - Agility

Goal #2

To improve my amount fo push-ups I do in 1 minute

Doing push-ups daily for 1 minute.

F = Frequency

Times a week you work out

5 times a weeks

I = Intensity (Low,Medium,Difficult)

Medium

T = Time or Duration of workout

30 minute

T = Type of activities (3)

Activity 1

Plank

Activity 2

Triceps dip

Activity 3

Chest Press

Fitness Component related to my goal - Muscular Endurance

Goal #3

To improve my Cone Run

FITT Principle applied to my goal

F = Frequency

Times a week you workout

3-5 times a week

I = Intensity (Low, Medium, Difficult)

Medium

T = Time or duration of workout

30 mins

T = Type of Activities (3)

Activity 1

Shuttle Runs

Activity2

Jump box drills

Activity 3

Lateral Running

Fitness Component related to my goal - Agility

LIST 5 Benefits of physical activity

Reduce your stress

Have a strong hear

Improve your self-esteem

Increase your concentration

Improve your mental health

Mental Wellness

Organization

2 Things I do to keep Organized

1. Set Reminders on my phone

Write things down in a Google Doc or Paper

Stress

Signs of Stress

What are 3 signs do you exhibit when stressed?

1. Headaches

2. Low Morale

3. Memory Problems

Positive effects of stress

Choose one benefit you feel and desrcibe how it benefits your quality of life

1. Stress helps me keep myself motivated as, it urges me to perform or do even better in the next game or activity I do. It also helps me look for the mistakes that I have done and not to do them in the future.

Ways to relieve stress

GET PLENTY OF SLEEP.Not getting enough sleep impairs academic performance and makes it harder to get through the day.THINK POSITIVE.Research has shown that positive thinking may improve physical well-being, produce lower feelings of depression and produce lower levels of distress.HAVE A STRESS “OUTLET.”This could be a social activity like going out or participating in intramural sports, finding a hobby or joining a social club.ENGAGE IN RELAXATION TECHNIQUES.This can include things like slowly counting to ten, meditation, thinking positive thoughts, visualization or playing with a stress ball.TALK TO SOMEONE.Sometimes just talking about what’s stressful or having someone listen to your problems can drastically reduce stress.

Get plenty of sleep

Think Positive

Have a stress outlet

Talk to someone

I will try this new way to relieve stress

I will try to talk to someone as the recent year, I have noticed that being open with my friends and family has really helped me stay mental well.

Healthy Thinking

Health Benefits of Healthy Thinking

Increased lifespan

Lower Rates of Depression

Better Psychological and Physical Well-being

Greater resistance to common cold

What 2 things Will I do to improve my Thinking?

1.Follow a halthy lifestyle

2. Practicing Positive self-talk

MENTAL HEALTH

5 TIPS FOR TALKING ABOUT MENTAL HEALTH

1. Start a conversation

2.Listen and Reflect

Choose one mental health problem that you are interested in, or have witnessed. Describe what you could do to help a person with that mental health problem.

I have witnessed with a major case of depression to the point where they were to end their life. I started a conversation and listened to there side of the story and help aid them to living their life happily.

3. Be patient

4. Be yourself

Subtopic

5. Ask for help

SUPPORTS

List 2 SUPPORTS FOR MENTAL WELLNESS

1. Children's Mental Heath Ontario Centers

2. Hope for Wellness Health Line

Main topic

Social Wellness

Communication Skills

Listening Skills

Verbal active listening skillsParaphrase. Summarize the main point(s) of the message the speaker shared to show you fully understand their meaning. This will also give the speaker an opportunity to clarify vague information or expand their message. Example: “So what you’re saying is, your current content management system no longer meets your teams’ technical needs because it doesn’t support large video files.”Ask open-ended questions. Ask questions that show you’ve gathered the essence of what they’ve shared, and guides them into sharing additional information. Make sure these questions cannot be answered with a simple “yes” or “no.” Example: “You’re right—the onboarding procedure could use some updating. What changes would you want to make to the process over the next six months?”Ask specific probing questions. Ask direct questions that guide the reader to provide more details about the information they’ve shared or narrow down a broad subject or topic. Example: “Tell me more about your current workload. Which of these projects is the most time consuming?”Use short verbal affirmations. Short, positive statements will help the speaker feel more comfortable and show you’re engaged and able to process the information they’re providing. Small verbal affirmations help you continue the conversation without interrupting the speaker or disrupting their flow. Example: “I understand.” “I see.” “Yes, that makes sense.” “I agree.”Display empathy. Make sure the speaker understands you’re able to recognize their emotions and share their feelings. By showing compassion, rather than just feeling it, you’re able to connect with the speaker and begin establishing a sense of mutual trust. Example: “I’m so sorry you’re dealing with this problem. Let’s figure out some ways I can help.”Share similar experiences. Discussing comparable situations will not only show the speaker you’ve successfully interpreted their message, but it can also assist in building relationships. If the speaker has shared a problem, providing input from how you solved similar challenges is valuable to others. Example: “I had a tough time getting started with this program, too. But it gets much easier. After just a few weeks, I felt completely comfortable using all the features.”Recall previously shared information. Try to remember key concepts, ideas or other critical points the speaker has shared with you in the past. This demonstrates you’re not only listening to what they’re saying currently, but you’re able to retain information and recall specific details. Example: “Last week you mentioned adding a more senior coordinator to help with this account, and I think that’s a great idea.”Non-verbal active listening skillsNod. Offering the speaker a few simple nods shows you understand what they’re saying. A nod is a helpful, supportive cue, and doesn’t necessarily communicate that you agree with the speaker—only that you’re able to process the meaning of their message.Smile. Like a nod, a small smile encourages a speaker to continue. However, unlike a nod, it communicates you agree with their message or you’re happy about what they have to say. A smile can take the place of a short verbal affirmation in helping to diffuse any tension and ensure the speaker feels comfortable.Avoid distracted movements. Being still can communicate focus. To do this, try and avoid movements like glancing at your watch or phone, audibly sighing, doodling or tapping a pen. You should also avoid exchanging verbal or non-verbal communications with others listening to the speaker. This can make the speaker feel frustrated and uncomfortable.Maintain eye contact. Always keep your eyes on the speaker and avoid looking at other people or objects in the room. Just be sure to keep your gaze natural, using nods and smiles to ensure you’re encouraging them rather than making the speaker feel intimidated or uneasy.

Choose 2 Verbal Active Listening Skills You would like to improve

1 Ask open-ended questions

2 Ask specific probing quesions

Choose 2 Non-verbal active listening skills you want to improve

1 Avoid distracted Movements

2 Maintain Eye Contact

Speaking Skills

Choose 1 Area you would like to improve for Speaking skills

1 I want to improve on the delievery of how I speak as, people have told me that think of things that I say in a wrong way, because of the way I told them.

Ways to Improve

Valuing Diversity

The Importance of Diversity in the ClassroomPromotes Student Growth & Reflection. ...Fosters a Sense of Empathy and Awareness. ...Brings About Open-Mindedness and New Perspectives. ...Supports Mindfulness Allows Students to Feel Unique, Yet Part of a Group. ...Prepares Students for Diversity in the Workplace.

Why do you value diversity in the classroom?

Diversity in a classroom help the kids understand how to treat others even if they aren't your race, gender or someone that they do not know. It helps them find their self-value and makes them understand how everyone is special and no one should be treated un fairly.

4 ways to Show Respect for Others

Be a good listener and understand their wants, needs and point of view

Talk about your needs and wants in a direct yet calm and respectful way

When they request something, respond in a timely manner

Speak directly with them about your concerns and don’t talk behind their back

What do you think You can improve the most in Showing respect for others?

I feel like when someone tells me to do something, I usually just answer back or do the work a couple hours after. This action could really be harmful in case of an emergency.

Assertiveness Skills

What is Assertiveness?

It's the ability to speak up for ourselves in a way that is honest and respectful.

3 Things that can help people to be more assertive

Practice using "I" statements such as: "I'd like..." "I prefer..." or "I feel..."

Give your opinion. Say whether or not you liked a movie you saw and why.

What will you work on to be more assertive?

I would like to give others the chance to speak first, as the past couple of weeks I have been ignoring what my classmates say or do and it has been impacting my results. I want to hear others ideas and combine mine with theirs to make an even better idea.

Try letting others speak first.

Why Does Assertiveness Matter?

An assertive communication style can help us do the things we want to do.

Being assertive shows we respect ourselves and other people.

Join Clubs, Teams, Groups

What Do I DO to assist my social wellness (3 things)

EXAMPLE Response - PLAY SPORTS WITH MY FRINEDS

I connect with my friends after school.

Play for a team of any kind.

What NEW ACTIVITY Will I try to Improve my Social Wellness? Describe why this activity will improve your Social Wellness

I will try to join some clubs at school.

THIS ACTIVITY WILL IMPROVE MY SOCIAL WELLNESS BECAUSE it will allow me to socialize which many people have/still are missing due to Covid-19. It will also help me by allowing me to understand others and use the ideas provided there to have a better Social Wellness.