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Basic 5 · Physical Education · Self-Responsibility

Being Active Outside School

In this topic you will plan and participate independently in fitness and skill development activities outside school.

By the end of these notes you should be able to:

  • Explain the benefits of regular physical activity
  • Plan a personal weekly activity programme
  • Record and review your activities

What you already know

  • Heart rate monitoring

Copy everything that has a blue line on its left into your notebook. The other parts are for reading.

Strand
Values and Psycho-social Concepts
Sub-strand
Self-Responsibility
Indicator
B5.5.1.5.1 – Participate independently in fitness and skill development activities outside school

Introduction

Physical education lessons happen only a few times a week, but your body needs activity every day. Children should be active for at least 60 minutes a day. You can take responsibility for staying fit at home and in your community.

1. Benefits of Regular Activity

  • A stronger heart, lungs, muscles and bones.
  • Healthy body weight.
  • Better sleep and concentration in class.
  • Less stress and a happier mood.
  • New friends and teamwork skills.

2. Activities Outside School

Ideas for being active
TypeExamples
aerobicjogging, skipping, cycling, dancing, swimming
strengthpush-ups, sit-ups, climbing, carrying water (safely)
flexibilitystretching, yoga
skillfootball, ampe, chaskele, netball shooting practice
choressweeping, weeding, fetching water
Girls playing ampe in a compound
Figure 1: Staying active with traditional games Draw yourself doing your favourite physical activity at home.Illustration: Sirbus

3. Planning Your Week

Sample weekly plan
DayActivityTime
Mondayskipping and stretching30 min
Tuesdayfootball with friends60 min
Wednesdayjogging to music20 min
Thursdayampe or dance30 min
Fridaystrength circuit (push-ups, sit-ups)20 min
Saturdaycycling or long walk with family60 min
Sundayrest or light stretching15 min

4. Recording and Reviewing

Keep an activity log. Write the date, activity, time spent and how you felt. At the end of each week, check whether you met your goal and set a new target. Ask a parent or guardian to sign your log.

5. Self-Responsibility

Being responsible means doing your activities without being reminded, choosing safe places, warming up and cooling down, drinking water, and inviting friends or family to join you. Respect others while playing and follow the rules of games.

Safety: Play in safe places away from roads, gutters and open pits. Tell an adult where you are going.

New words

independent
Doing something on your own without being told.
activity log
A record of physical activities.
goal
Something you aim to achieve.
flexibility
The ability to bend and stretch easily.
self-responsibility
Taking charge of your own actions.
target
A specific aim to reach.

Summary

  • Children need at least 60 minutes of activity daily.
  • Activity improves health, mood and concentration.
  • Plan a weekly programme with different activities.
  • Keep a log and take responsibility for your fitness.

Class activity: My Activity Plan

  1. Write a one-week activity plan using the sample as a guide.
  2. Include at least three types of activity.
  3. Start your activity log today.

You need: Skipping rope, Locally made ball, Personal activity record cards

Exercises

Answer in your exercise book first, then check your answers.

  1. 1. How many minutes of activity should children do daily?

    • A. At least 60
    • B. 5
    • C. 10
    • D. None
    Show answer
    Answer: At least 60One hour a day.

  2. 2. Which is a traditional Ghanaian active game?

    • A. Ampe
    • B. Chess
    • C. Ludo
    • D. Draughts
    Show answer
    Answer: AmpeIt involves jumping and clapping.

  3. 3. A record of your physical activities is an…

    • A. activity log
    • B. atlas
    • C. textbook
    • D. register
    Show answer
    Answer: activity logIt tracks progress.

  4. 4. Regular activity improves concentration in class.

    • A. True
    • B. False
    Show answer
    Answer: TrueIt helps the brain.

  5. 5. You should play near roads and open pits.

    • A. True
    • B. False
    Show answer
    Answer: FalseChoose safe places.

  6. 6. Taking charge of your own actions is self-______.

    Show answer
    Answer: responsibilityBeing independent.

  7. 7. State three benefits of regular physical activity.

    Show answer
    Answer: Strong heart, healthy weight and better mood (or sleep, concentration).Any three.

  8. 8. Why is keeping an activity log useful?

    Show answer
    Answer: It shows what you have done, helps you check goals and set new targets.Tracking progress.

Homework

  1. Follow your activity plan for one week and complete your activity log.