PHYSICAL EDUCATION AND HEALTH 3

@brmperlman

LESSON 1: SELF-ASSESSMENT Body Mass Index (BMI) it is an

ACTIVITIES FOR A HEALTHIER ME inexpensive and easy way screening
method for weight category. It is the ratio
Physical Fitness Testing of lean tissue to fat tissue in the body. The
 Physical fitness is the ability to carry out components are the percentages of fat,
daily tasks and have enough energy to bone, water, and muscle in a human body.
respond to unexpected demands. Body composition covers the fat and the
Assessing one’s health status will help non-fat component of the body. Obesity
the person know about one’s strengths and is the common health problem associated
weaknesses. Awareness of individuals’ with several health concerns.
health-related fitness and its relevant
interpretations will aid the person to
efficiently create an action plan in
observing a healthy lifestyle and selecting
appropriate activities for areas that need
improvement.
 The result of the assessment will help the The most commonly used technique to
person determine and understand the level determine the health status of a person
of fitness, and come up with a fitness plan is the Body Mass Index (BMI).
to have better results as he engages in
weight (kg)
physical activities such as dancing. BMI =
height (m)2

HEALTH-RELATED FITNESS
COMPONENTS
2. CARDIO-VASCULAR ENDURANCE
 It is considered as the most important
1. BODY COMPOSITION
component of health-related fitness
 It is used to describe the percentages of fat,
because it helps the body combat various
bone, water, and muscle in human bodies.
diseases like coronary heart disease, high
Because muscular tissue takes up less
blood pressure, stroke, obesity, and stress.
space in the body than fat tissue, body
 Some of the activities that effectively
composition, as well as weight, determines
develop cardiovascular endurance are
leanness.
jogging, walking, cycling, aerobic dance,
and sports. Cardiovascular endurance is
determined by the maximal oxygen uptake
 PHYSICAL EDUCATION AND HEALTH 3
@brmperlman

(VO2max); the maximum amount of physical activities such as lifting, sitting,

oxygen the human body can utilize per running, doing household chores, and playing
minute of physical activity. sports.

3. MUSCULAR STRENGTH 5. FLEXIBILITY

 It is the ability of the muscle to generate  It is the ability to bend and move the joints
force. It is often measured by how much through the full range of motion. It helps
weight a person can lift. Stronger muscles the individual prevent injuries during
allow the person to do more work, protect physical activity. A person must not
the joints from possible injuries and makes overstretch when doing physical activities.
bones stronger. Too much flexibility can lead to injuries,
loose and unstable joints.
4. MUSCULAR ENDURANCE
 It is the ability of the muscle to generate
force repeatedly. Improved endurance BARRIERS ON ENGAGING PHYSICAL
allows an individual to perform physical ACTIVITIES
activities in a greater number of repetitions
and in a longer period. Building muscle In a 2013 study that aimed to identify the
endurance helps prevent muscle damage external and internal barriers to physical
and fatigue. activity and exercise participation among
middle-aged and elderly individuals the most
Note: Muscular strength and muscular common external barriers among the middle-
endurance are interrelated with each other, aged and elderly respondents were 'not
with a basic difference. Muscular strength is enough time', 'no one to exercise with’ and
the maximum amount of force a muscle can 'lack of facilities'. The most common internal
exert in a single effort, while muscular barriers for middle-aged respondents were 'too
endurance is the ability of the muscle to tired', 'already active enough’, ‘do not know
continue to perform without fatigue. Muscular how to do it' and 'too lazy', while those for
strength and muscular endurance are vital in elderly respondents were 'too tired', 'lack of
the total physical development of a person. motivation' and 'already active enough'
These are needed in accomplishing daily

BARRIERS
 PHYSICAL EDUCATION AND HEALTH 3

Lack of time  Plan ahead. Make physical activity a

 Monitor your daily activities for one week. regular part of your daily or weekly
Identify at least three 30-minute time slots schedule and write it on your calendar.
you could use for physical activity.  Invite a friend to exercise with you on a
 Add physical activity to your daily routine. regular basis and write it on both your
For example, walk or ride your bike to work calendars.
or shopping, organize school activities  Join an exercise group or class.
around physical activity, walk the dog,
exercise while you watch TV, park farther Fear of injury
away from your destination, etc.  Learn how to warm up and cool down to
 Select activities requiring minimal time, prevent injury.
such as walking, jogging, or stair climbing.  Learn how to exercise appropriately
considering your age, fitness level, skill
Social influence level, and health status.
 Explain your interest in physical activity to  Choose activities involving minimum risk.
friends and family. Ask them to support
your efforts. Lack of skill
 Invite friends and family members to  Select activities requiring no new skills,
exercise with you. Plan social activities such as walking, climbing stairs, or jogging.
involving exercise.  Take a class to develop new skills.
 Develop new friendships with physically
active people. Join a group, such as the Lack of resources
YMCA or a hiking club.  Select activities that require minimal
facilities or equipment, such as walking,
Lack of energy jogging, jumping rope, or calisthenics.
 Schedule physical activity for times in the  Identify inexpensive, convenient resources
day or week when you feel energetic. available in your community (community
 Convince yourself that if you give it a education programs, park and recreation
chance, physical activity will increase your programs, worksite programs, etc.).
energy level; then, try it.

Lack of motivation
Weather conditions
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 Develop a set of regular activities that are  Diet evolves over time, being influenced by
always available regardless of weather many social and economic factors that
(indoor cycling, aerobic dance, indoor interact in a complex manner to shape
swimming, calisthenics, stair climbing, rope individual dietary patterns. These factors
skipping, mall walking, dancing, include income, food prices (which will
gymnasium games, etc.) affect the availability and affordability of
healthy foods), individual preferences and
Travel beliefs, cultural traditions, and
 Put a jump rope in your suitcase and jump geographical and environmental aspects
rope. (including climate change). Therefore,
 Walk the halls and climb the stairs in hotels. promoting a healthy food environment –
 Stay in places with swimming pools or including food systems that promote a
exercise facilities. diversified, balanced and healthy diet –
 Visit the local shopping mall and walk for requires the involvement of multiple
half an hour or more. sectors and stakeholders, including
 Bring your mp3 player your favourite government, and the public and private
aerobic exercise music. Family obligations sectors.
 Trade babysitting time with a friend,
neighbour, or family member who also has Good Nutrition
small children. Good nutrition is all about eating food that are
 Exercise with the kids-go for a walk good for you. It concerns that will nourish your
together, play tag or other running games, body and mind and give you total health
get an aerobic dance or exercise tape for
kids (there are several on the market) and Essential Nutrients
exercise together. You can spend time A. Macronutrients – nutrients that provide
together and still get your exercise. calories or energy and are required in large
 Jump rope does calisthenics, ride a amounts to maintain body functions
stationary bicycle, or use other home
gymnasium equipment while the kids are 1. Carbohydrate – composed of one or more
busy playing or sleeping. simple sugars that give our body energy.
 Try to exercise when the kids are not These include sugars, starches, and fibers.
around Sugars are found in foods like fruits, honey,
Proper Diet table sugar, and desserts, while starches are
 PHYSICAL EDUCATION AND HEALTH 3

present in rice, pasta, bread, cereals and root impact on your energy levels, brain
crops. function and cell metabolism.
e) Vitamin C – also known as ascorbic acid,
2. Protein – used for building, maintaining and it is necessary for the growth, development
repairing tissues and cells. It helps the body and repair of all body tissues. It is involved
break down and use other nutrients for energy. in many body functions such as the
Proteins are found in meat, poultry, milk, formation of collagen, absorption of iron,
cheese, beans, eggs, whole grains, vegetables, the immune system, wound healing, and
nuts and seeds. the maintenance of cartilage, bones and
teeth
3. Fats – help the body store vitamins A, D, E
and K (also called fat soluble vitamins). 2. Minerals – elements on earth and in foods
that our body needs to develop and function
B. Micronutrients – essential elements normally
needed by life in small quantities a. Calcium – important for healthy bones and
teeth, nerve functioning, blood pressure
1. Vitamins – organic compounds found in regulation, immune system health (sources:
small amounts in food Fat Soluble Vitamins milk, canned fish with bones, tofu, green
(can be stored in the body) vegetables, legumes)
b. Iodine – found in thyroid, hormone, which
a) Vitamin A – for vision, bone health, helps regulate growth, development and
immune system and skin Vitamin D – metabolism (sources: seafood, iodized salt,
strengthen bones, calcium absorption, dairy products)
immune system Vitamin E – immune c. Iron – part of hemoglobin found in red
system; helps in flushing toxins blood cells that carries oxygen into the
b) Vitamin K – for blood clotting and bone body (sources: organ meats, red meat, fish,
health poultry, egg yolk, dark leafy greens)
c) Water Soluble Vitamins (carried to the d. Magnesium – found in bones; needed for
body tissues but not stored) making protein muscle contraction, nerve
d) B Vitamins (biotin, folate, B1, B2, B3, B5, transmission, immune system health
B6, B12) – play a vital role in maintaining (sources: nuts and seeds, legumes, leafy
good health and well-being; have a direct green vegetables, seafood, chocolate)
 PHYSICAL EDUCATION AND HEALTH 3

e. Phosphorus – important for healthy bones Designing Personal Fitness Program

and teeth; found in every cell; part of the  Everyone desires to be fit, free from
system that maintains acid-base balance diseases, and can move freely. Fitness
f. Potassium – a type of electrolyte; helps program will take effect if the activities are
your heartbeat stay regular; nerve carefully planned and fit to the needs of an
transmission and muscle contraction individual. Dancing is a form of physical
(sources: meat, milk, fresh fruits and activity with simple to complex steps.
vegetables) Engaging physical activities such as
g. Sodium – needed for proper fluid balance, dancing can help improve health-related
nerve transmission and muscle contraction fitness components such as cardiovascular
(sources: table salt, processed food) endurance, flexibility, muscular strength
h. Zinc – part of many enzymes, needed for and endurance, and body composition. It is
making protein and genetic material, has a suggested that dance fitness routine
function in taste perception, wound healing, should come alternately using the FITT
normal fetal development (sources: meat, Principle (frequency, intensity, time and
fish, leavened whole grains, vegetables) type of activity).

LESSON 2: DANCE FITNESS GOALS How to Start a Dance Fitness Program?

1. Setting goals – Setting and achieving goals
Setting FITT Goals is the most effective way to stay motivated
 Designing a fitness plan for dancing is about the activity. Goals and objectives should
challenging. Engaging physical activities be attainable, adjustable, and allow for
such as dancing is one way of maintaining individual need.
our body to be physically fit. After 2. Assessing fitness needs – Current fitness
assessing your fitness status and level is determined through the assessment
identifying the barriers to physical result of the health-related fitness components.
activities, you will be able to set your 3. Choosing the right activities for the
fitness goals based on training principles to program
achieve and maintain health-related fitness 4. Planning for the program – Consider the
(HRF). principles of physical training and FITT
principle as guides.
 PHYSICAL EDUCATION AND HEALTH 3

Getting medical clearance – It is advisable Medicine guidelines, it is recommended to

to secure medical certification from the exercise 3-5 days per week and for more
physician before starting physical activities, optimal results, exercise can be done in most
especially if a person has a trace of medical days of the week with a combination of light-
history. moderate-vigorous activity.

The Principles of Physical Training 2. Intensity refers to how much effort has
1. Principle of overload states that your been exerted during the physical activity. It
muscles adapt to a higher workload over a describes how easy or how hard a person has
period, thus an additional increase in workload. to work in a certain activity, and it varies from
2. Principle of progression states that the one person to another. The determination of
overload must be done gradually so as giving intensity depends on some individual factors
time for the body to adjust. such as exercise experience, relative level of
3. Principle of specificity refers to a particular fitness, and needs of fitness.
activity that has to be performed to bring about
specific adaptations.  The intensity level target may be
4. Principle of reversibility states that any determined by computing the
gains received through regular physical target heart rate (THR) range
activity will stop if no longer active in based on the results of an
performing the fitness program. exercise stress test, considering
5. Principle of individuality gives the idea the resting and exercise heart rate,
that all people are different from one another, with 60% to 80% intensity level
and fitness programs must be designed (Karvonen’s Formula).
according to his need.
6. Principle of recovery reminds us that our For our example, a dancer, 21 years
bodies take the time to adjust to the physical old, wants to get his target heart rate.
stress of being active, allow adequate time for He has a resting heart rate of 70 bpm.
adaptation to occur.
The following are the easy steps to
The FITT Principle determine the intensity of the
1. Frequency refers to number of times a physical activity:
physical activity is done in each week.
According to the American College of Sports
 PHYSICAL EDUCATION AND HEALTH 3

1. Get the maximum heart rate. body to accept an increase of work and
MHR = 220 – age MHR = that answers your need.
220 – 21 MHR = 199
2. Count resting heart rate (RHR) in 4. Time refers to the duration or the length of
one minute. session of a physical activity. It is inversely
In our example, the dancer has a related to intensity for the more intense a work
resting heart rate of 70 bpm. is done, the shorter time it is performed. That is,
RHR = 70 bpm if intensity is increased, time and frequency
3. Determine the heart rate reserve should be decreased, vice versa.
(HRR). HRR = MHR – RHR
HRR = 199 – 70 = 129 TYPES OF DANCES
4. Take 60% and 80% of the HRR. Traditional (Folk and Ethnic)
a) HRR x 60%
129 × 0.6 = 77 (4.a) Traditional dances are dances of
b) HRR x 80% indigenous communities that show
129 × 0.8 = 103 (4.b) cultural traits of people in specific time
5. Add each HRR% to RHR to obtain and place. Customs and traditions
the target heart rate (THR) range. through dance steps and costumes are
a) (4.a) + RHR = 77 + 70 = 147 preserved in traditional dance. These
bpm (5.a) dances are handed down from
b) (4.b) + RHR = 103 + 70 = generation to generation, with fixed sets
173 bpm (5.b) or patterns.
Therefore, the target heart rate
range is 147 to 173 beats per Ethnic dances are classified into two
minute (bpm). major categories. First, the dances of
the Non-Christian Filipinos are made up
3. Type of activity determines the kind of to the pagan groups and the Muslim
activity a person should settle to achieve a groups. Second, there are the dances of
fitness goal. It is determined by following the the Christian and the lowland Filipinos,
principle of progression and specificity. To some of which are comprised of savage
attain a higher level of fitness, select the and vigorous or light-hearted. Other
type of physical activity that challenges the forms have neither music nor melodic
accompaniment.
 PHYSICAL EDUCATION AND HEALTH 3

Folk dances are classified according to Second Position

geographical locations: can be national
Feet: Feet apart sideward of about a
(dances with common basic movements,
pace distance.
with slight variations) or local/regional
Arms: Both raised sideward with a
(dances that are unique to certain
graceful curve at shoulder level 3rd
localities only); and according to the
position.
nature of the dance: occupational dances,
religious or ceremonial dances;
courtship dances; wedding dances;
festival dances; war dances; comic
dances; game dances; and social dances.

Fundamental Dance Positions

There are five fundamental or basic
positions in dance that are commonly Third Position
termed as 1st position, 2nd position, 3rd
Feet: Heel of one foot close to in-step of
position, 4th position, and 5th position of
other foot.
the feet and arms.
Arms: One arm raised in front as in 2nd
position; other arm raised upward.
First Position

Feet: Heels close together, toes apart

with an angle of about 45 degrees.
Arms: Both arms raised in a circle in
front of chest (lower) with the finger tips
about an inch apart.

Fourth Position

Feet: One foot in front of other foot of a

pace distance.
Arms: One arm raised in front as in 1st
position; other arm raised overhead.
 PHYSICAL EDUCATION AND HEALTH 3

categories are called Smooth and

Rhythm and in international style they
are called Standard and Latin. For the
most part, the Standard and Smooth
Modern and Contemporary Dance categories contain the same dances and
the Latin and Rhythm categories contain
Modern dance is a specific style of basically the same dances. These are
dance that is free form and stems from listed in the order that they are danced in
the core, or torso, of the body and uses competitions. These are the waltz, the
elements like contract-release floor work, polka, the tango, the foxtrot, the swing,
fall and recovery, and improvisation. the rumba, the quick step, the paso
doble, the samba, the mambo, the cha-
Contemporary dance referred to the cha, and the jive.
movement of new dancers who did not
want to follow strict classical ballet and Cheer Dance
lyrical dance forms; it doesn’t use fixed As the name implies, cheer dance is a
moves and instead try to develop totally combination of cheering and dancing.
new forms and dynamics, such as quick Components include the mandatory
oppositional moves, shifting alignments, cheer as well as a number of gymnastic
expressions of raw emotions, systematic or acrobatic moves such as cartwheels
breathing, dancing moves performed in and back hand springs. The purpose of
non-standing positions (e.i. lying on the cheer dance is usually to motivate sports
floor) and in general trying to find the teams, entertain audience, or the actual
absolute limits of our human form and competition.
physique. Contemporary dance is a
collaborative style that includes modern, Hip-Hop / Street Dance
jazz ballet, and hip-hop elements. Hip hop or street dance has its roots
traced to New York, from the African
Ballroom Dances American and Latino American
communities. It is usually associated
Ballroom dances comprise of a number with rap music, a form of chanting or
of different dances. There are two poetry delivered at the speed of 16-bar
categories: In American style, the measures (time frame). The term hip-hop
 PHYSICAL EDUCATION AND HEALTH 3

refers to a complex culture

compromising four elements: deejaying
or “turntabling”; rapping, also known as
“MCing” or “rhyming”; graffiti painting,
also known as “graf” or “writing”; and “B-
boying,” which encompasses hip-hop
dance, style, and attitude, along with the
sort of virile body language that Cornel
West described as “postural semantics.”
(A fifth element, “knowledge of
self/consciousness,” is sometimes added
to the list of hip-hop elements,
particularly by socially conscious hip-
hop artists and scholars.)

Festival Dance
Festival dances are seen during
celebrations or fiestas. Usually, festival
dances celebrate good harvest or good
fortune. An event ordinarily celebrated
by a community and centering on some
characteristic aspect of that community
and its religion or culture.