Hope 3 Reviewer 1ST Quarter

Health Optimizing Physical Education 3
REVIEWER | 1ST SEMESTER – 1ST QUARTER | MODULE BASED
SELF-ASSESS HEALTH-RELATED FITNESS STATUS MUSCULAR STRENGTH

Health-Related Fitness (HRF) It is the power of the muscle to exert an excellent
CARDIORESPIRATORY ENDURANCE amount of force with a one maximal effort.
It is the flexibility to interact in physical activities in DIPS – A test of upper body strength and strength
an exceedingly long period of your time. endurance.
PULL-UPS – It is also called the chin-up test. It is
THREE MINUTE STEP TEST – It is the one of the widely used as a measure of upper body strength.
quickest ways to test cardiorespiratory endurance
using a 12-inch step/bench, stopwatch, and a
metronome. BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT
BODY COMPOSITION Personal Barriers
1. Lack of Time
It is the ratio of the muscles to fats in the body. 2. Social Influence
3. Lack of Energy
SKIN FOLD – A technique to estimate what
4. Lack of Motivation
quantity fat is on the body. It uses a device called
5. Fear of Injury
calliper to lightly pinch the skin and underlie fat in
6. Lack of Skill
several places.
7. Lack of Resource
BODY MASS INDEX (BMI) – It is the person’s weight 8. Weather Condition
in kilograms divided by the square of height in 9. Family Involvement
meters.
FLEXIBILITY Environmental Barriers
The environment in which we live has a great
It is the power to manuever the joints or series of influence on our level of physical activity. Obvious
joints through a large range of motions. factors include the accessibility of walking paths,
cycling trails, and recreation facilities. Factors such
SIT AND REACH TEST – It measures the edibleness
as traffic, availability of public transportation,
of the clients’ lower back and hamstrings.
crime, and pollution may also have an effect.
ZIPPER TEST – To test the upper arm and should
girdle flexibility intended to parallel the
ONE’S DIET FOR A DANCERS
strength/endurance assessment of the region.
FLUIDS
MUSCULAR ENDURANCE
 Proper hydration.
The power to use muscle repetitively against  Adequate fluid intake.
resistance for an extended period of your time  Consuming small amounts of water
without easily experiencing fatigue. continuously, not just at the point of thirst.
PUSH UP – It is known as the press up test. It CARBOHYDRATES
measures the upper body strength through the
quantity of times the body pushed off the ground  Known as carbs or starches.
properly.  It should compromise a majority of a
PLANKS – It is an isometric strength training core dancers’ food intake, about 50% to 65%.
exercise in an exceedingly prone position.
SIT UPS – It is an example of compound strength- FATS
training exercises that focus on ab groups, hip
muscle, and other stabilizing muscles within the  Consumption of “good” fats.
chest, neck, lower back and legs.  Foods such as avocado, nuts, fish, and
SQUATS – It is a a full strength-training body some seafood, all contain high levels of fat,
exercise that’s performed in a exceedingly nut these are low in saturated fats, or
crouching or sitting position, arms forward for “bad” fats, and are quite essential to
balance, knees bent and heels near to or touching healthy eating.
the buttocks or the rear of the thigh.  To maintain a healthy level of fat of around
20% to 30% of the overall diet is crucial.
PROTEINS APPLYING PRINCIPLE OF EXERCISE

 Maximum amount as 12% to 15% if a Purpose of Training Principle
dancer’s overall diet should compromises 1. Training sessions are tailored to specific
lean proteins found in meat and poultry, requirements.
beans, tofu, legumes, and certain sorts of 2. Training at the right workload.
fish. 3. Rest period are timed.
VITAMINS AND MINERALS TRAINING PRINCIPLES

PROGRESSIVE OVERLOAD
 It also aid in repairing over-worked
muscles helping to recover from  Gradually increasing the exercise work
performances or workouts. load a person’s undertake in order to see
 Dancers should eat five servings of fruits continuous improvement.
and vegetables each day consisting of  If the FIT (frequency, intensity, and time) is
fresh, whole grains and breads, dairy constant there will be no improvements to
products, and lean red meat. happen.
 Not applying the principle of progression,
BREAKFAST no viable results will happen.
 The most important meal of the day. SPECIFICITY
 It will determine your energy level for the
rest of the day.  Train specifically to the energy system and
skill requirements needed by a person.
MID-MORNING SNACK  Planning your own fitness routine and
program is important to have the best results.
 To adequately fuel your body, try eating
smaller meals every three hours REVERSIBILITY
 It will keep you from feeling fatigued before
your lunch hour arrives.  The loss of adaptation gained during
training because of a prolonged break
APPLYING FITT PRINCIPLES IN DANCE period.
FREQUENCY  Inactivity for a longer period is the reason
reversibility happened.
The more physical activity we perform in a week  Physical injury, sickness or even boredom
means the more it improved our health condition. from engaging in an exercise is the main
reason a person experience reversibility.
INTENSITY
VARIETY
The more your movements increase and
movements become more complex the more it  To prevents boredom and keep a person
circulates the heart muscle faster. engaged and motivated
 Ensure they are training holistically
TIME meaning every muscle group or fitness
compound is covered.
The longer time you spent dancing the more  It is the key point to a holistic approach to
calories you burn, the longer amount of cardio fitness.
vascular activity you perform.
TRAINING THRESHOLD
TYPE
The zones at which a person needed to train if they
The choice of your dance based from your interest. want to see improvement and adaptation
necessary to our energy system which means to
ADAPTATION train at a different percentage of maximum heart
rate to see improvements.
Letting your body to adapt to the stress level that
we apply during exercises, gradual increasing
makes our body adopts the changes.
PHASES OF WARM UP
GENERAL WARM-UP
 It helps to increase heart rate, increase

respiration and prepare the muscle.
 It will help a person to be able to move
faster and more powerfully.
SPECIFIC WARM-UP
 Performing a movement similar to those

they have to use in the session (movement
adaptation, movement conditioning or
movement memory).
COOL DOWN
 Lowers areas of the body raised in the

warm up. It should lower the heart rat,
respiration and etc.
 This prevent injury and to prepare the
person to the next session.
 It also prevents muscle soreness by
removing the build-up of lactic acid
accumulated during the training.

Hope 3 Reviewer 1ST Quarter

Uploaded by

Copyright:

Available Formats

Hope 3 Reviewer 1ST Quarter

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Hope 3 Reviewer 1ST Quarter

Uploaded by

Copyright:

Available Formats

Health Optimizing Physical Education 3

REVIEWER | 1ST SEMESTER – 1ST QUARTER | MODULE BASED

SELF-ASSESS HEALTH-RELATED FITNESS STATUS MUSCULAR STRENGTH

PROTEINS APPLYING PRINCIPLE OF EXERCISE

VITAMINS AND MINERALS TRAINING PRINCIPLES

 It helps to increase heart rate, increase

 Performing a movement similar to those

 Lowers areas of the body raised in the

You might also like

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.