Dance and Health-related Fitness Module 1
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Questions and Answers

What does the 'F' in the FITT principles stand for?

  • Force
  • Frequency (correct)
  • Flexibility
  • Fitness

Which of the following best describes the importance of exercise progression?

  • It helps maintain a consistent level of fitness.
  • It ensures that all exercises are performed at a high intensity.
  • It allows for rest periods between workouts.
  • It provides a means to avoid plateauing in fitness levels. (correct)

What should be a key dietary consideration for dancers to optimize performance?

  • Strict calorie restriction for weight control.
  • A balanced diet rich in carbohydrates for energy. (correct)
  • Low carbohydrate consumption to prevent weight gain.
  • High protein intake to build muscle mass.

What is an essential hydration strategy for dancers during a performance?

<p>Hydrate regularly before, during, and after physical activities. (D)</p> Signup and view all the answers

Which warm-up technique is most effective for preparing a dancer's body for performance?

<p>Low-intensity aerobic movements to gradually increase heart rate. (A)</p> Signup and view all the answers

What does reversibility refer to in physical training?

<p>The loss of adaptation gained during training (D)</p> Signup and view all the answers

Why is breakfast considered the most important meal of the day?

<p>It helps prevent fatigue during the day. (D)</p> Signup and view all the answers

Which statement best describes the phases of warm-up?

<p>Specific warm-up mimics the movements required in the session. (C)</p> Signup and view all the answers

In which scenario would you consider varying your training threshold?

<p>To prevent stagnation and improve performance further. (B)</p> Signup and view all the answers

How does variety in diet contribute to physical training?

<p>It prevents boredom and keeps motivation high. (A)</p> Signup and view all the answers

What is a common goal of hydration strategies in relation to physical performance?

<p>To maximize performance and decrease fatigue. (D)</p> Signup and view all the answers

Which of the following is NOT a part of the warm-up phase?

<p>Cooldown stretching (C)</p> Signup and view all the answers

Which component is essential for a successful mid-morning snack?

<p>It should prevent feelings of fatigue before lunch. (B)</p> Signup and view all the answers

Which exercise specifically measures upper body strength?

<p>Pull-ups (C)</p> Signup and view all the answers

What does the Zipper Test assess?

<p>Shoulder joint flexibility (C)</p> Signup and view all the answers

What is a common personal barrier to physical activity?

<p>Lack of time (A)</p> Signup and view all the answers

In which exercise do participants grasp an overhead bar?

<p>Pull-ups (D)</p> Signup and view all the answers

Which of the following is an isometric strength training exercise?

<p>Planks (D)</p> Signup and view all the answers

What must a person do during a push-up test?

<p>Push off the ground with his hands (C)</p> Signup and view all the answers

Which term describes factors that change an individual's behavior to influence physical activity?

<p>Social influence (C)</p> Signup and view all the answers

Which exercise test measures muscular endurance?

<p>Sit-ups (D)</p> Signup and view all the answers

What is the primary purpose of warm-up techniques?

<p>To enhance flexibility and prevent injury (B)</p> Signup and view all the answers

Which of the following is NOT a barrier to physical activity?

<p>Social encouragement (B)</p> Signup and view all the answers

What term refers to how hard muscle groups work during an exercise?

<p>Muscular Strength (D)</p> Signup and view all the answers

Which of the following is NOT a common reason for a lack of motivation in exercise?

<p>Dietary restrictions (C)</p> Signup and view all the answers

What is an example of a strength test for the upper body?

<p>Dips (C)</p> Signup and view all the answers

Which factor may weaken performance due to constant stress?

<p>Lack of resources (B)</p> Signup and view all the answers

What is a key consideration when performing exercises to ensure safety?

<p>Warm-up techniques (C)</p> Signup and view all the answers

Which of these statements about energy levels is true?

<p>Diet affects energy levels significantly. (C)</p> Signup and view all the answers

What is often a common misconception about exercise and pain?

<p>No pain means no gain. (B)</p> Signup and view all the answers

What best describes family involvement in exercise?

<p>Family support can enhance motivation. (B)</p> Signup and view all the answers

What does muscular endurance refer to?

<p>Sustaining prolonged physical activity (B)</p> Signup and view all the answers

What should be considered to maintain hydration during exercise?

<p>Hydration strategies can vary individually. (D)</p> Signup and view all the answers

Which percentage range of carbohydrates should a dancer's diet primarily consist of?

<p>50% to 65% (A)</p> Signup and view all the answers

What principle involves increasing the workload of a person's exercise routine?

<p>Progressive Overload (C)</p> Signup and view all the answers

What are proteins recommended to comprise in a dancer's diet?

<p>12% to 15% (C)</p> Signup and view all the answers

What is the appropriate hydration strategy for dancers?

<p>Regular hydration before, during, and after activities (B)</p> Signup and view all the answers

Which principle refers to the specific energy and skill requirements for an activity?

<p>Specificity (C)</p> Signup and view all the answers

What does the 'I' in the FITT principle refer to?

<p>Intensity (B)</p> Signup and view all the answers

What is the importance of vitamins and minerals in a dancer's diet?

<p>To aid in repairing overworked muscles (D)</p> Signup and view all the answers

What level of fat is recommended in a dancer's diet?

<p>20% to 30% (A)</p> Signup and view all the answers

What does adaptation refer to in the context of exercise?

<p>Letting the body adopt to the stress level applied (D)</p> Signup and view all the answers

Flashcards

Reversibility

The loss of training adaptations due to a break in training.

Breakfast

The most important meal of the day to fuel your body for the day.

Mid-morning snack

A snack consumed mid-morning to prevent fatigue before lunch.

Training threshold

The level of training intensity needed to see improvements.

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General warm-up

A general warm-up prepares the muscles for exercise.

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Specific warm-up

A specific warm-up uses movements similar to the workout session to be complete.

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Variety

Different things used to keep one engaged and motivated.

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Adaptation

Adjustment to training, improving fitness.

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Environmental Barriers

Factors in our surroundings that affect our physical activity choices. We tend to act based on these barriers.

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Frequency (FITT)

The number of times you perform a dance routine or exercise activity per week.

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Intensity (FITT)

The complexity and difficulty level of movements in a dance routine or exercise.

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Time (FITT)

The duration of a dance routine or exercise activity.

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Type (FITT)

The style or choice of dance or exercise based on your interests.

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Proper Hydration

Drinking enough fluids, especially important for dancers who lose a lot of water through sweating.

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Carbohydrates (Food)

Carbs or starches are the main energy source for dancers, making up about 50-65% of their diet.

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Fats (Food)

A healthy amount of fats (20-30% of diet) is important for overall well-being.

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Proteins (Food)

Proteins are essential for muscle repair and growth, recommended intake is 12-15% of a dancer's diet.

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Vitamins and Minerals (Food)

These help repair overworked muscles and support overall health.

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Squats

A full body strength training exercise performed in a crouching position, bending and pressing your legs.

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Dips

An upper body strength and endurance test done sitting with arms on a bench. You lower yourself down and hold before pushing back up.

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Muscular Strength

How hard your muscle groups can perform.

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Lack of Energy

A decrease in physical or mental vitality, often caused by diet or stress.

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Lack of Motivation

Losing enthusiasm for a task or activity.

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Fear of Injury

Anxiety about getting hurt while performing an activity.

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Lack of Skill

Inability to perform an activity well, often due to a lack of practice.

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Lack of Resources

A shortage of things needed to support performance, like time, money, or equipment.

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Weather Conditions

Environmental weather factors that can affect performance and safety in any activity.

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Family Involvement

Support from family members that encourages and engages individuals, particularly children, in positive activities.

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What are the two main types of dance movement?

Dance movements can be categorized as social and ethnological. Social dances are typically for social gatherings and entertainment, like ballroom or folk dancing. Ethnological dances are rooted in cultural traditions and often involve elaborate costumes and storytelling.

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What is cardiorespiratory endurance?

Cardiorespiratory Endurance refers to the ability of your heart and lungs to sustain physical activity for an extended period. It's about how efficiently your body uses oxygen.

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What does 'body composition' refer to?

Body composition describes the ratio of muscle mass to fat in your body. It's a way to measure your overall health and fitness.

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Explain the concept of flexibility.

Flexibility is the range of motion at your joints. It's your ability to move your joints smoothly and comfortably through a large arc of motion.

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What are some elements of dance?

Elements of dance include things like speed, rhythm, place, direction, level, energy, and the movement of body parts. They combine to create a dynamic and expressive performance.

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Muscular Endurance

The ability to use muscle groups repeatedly for an extended period without easily getting exhausted.

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Push-ups

A bodyweight exercise where you push yourself up from the ground, measuring upper body strength.

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Planks

An isometric strength training core exercise where you hold your body in a prone lying position.

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Sit-ups

A compound strength-training exercise where you lie on the ground and lift your upper body.

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Pull-ups

A measure of upper body strength where you grasp a bar and pull yourself up until your chin is above the bar.

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Zipper Test

This test measures flexibility and mobility of the shoulder joints and upper arms by reaching behind the back with your fingertips.

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Barriers to Physical Activity

Anything that prevents us from engaging in physical activity.

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Personal Barriers

Obstacles that are within ourselves, like lack of time or social influences, that prevent us from being active.

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Lack of Time

A common barrier to physical activity where individuals have a conflict in their schedules.

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Social Influence

The impact of other people on your behavior, which can also affect your physical activity levels.

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Study Notes

Dance

  • Dance is a form of communication, worship, and entertainment, considered an art form
  • Two types of movement: within the body and space to another
  • Dance features include music, movement, theme, techniques, design, properties, and costumes
  • Dance types such as ethnological and social dances, including ballroom dancing and folk dances
  • Dance elements include time (speed, rhythm), space (place, direction, size, pathway, level), energy (body shape), and movement concepts (locomotor and non-locomotor)
  • Cardiorespiratory Endurance: The ability to perform physical activities for extended periods.
  • Three-Minute Step Test: An aerobic exercise assessing how quickly heart rate recovers after exercise.
  • Body Composition: The ratio of muscle to fat in the body.
  • Skin-fold test: Measures body fat using calipers to pinch skin.
  • Body Mass Index (BMI): A measure of weight relative to height. Calculated by dividing weight in kilograms by height in meters squared
  • Flexibility: The range of motion possible at a joint.
  • Sit and Reach Test: Measures lower back and hamstring flexibility.
  • Zipper Test: Assesses shoulder joint and upper arm flexibility.
  • Muscular Endurance: The ability of muscle groups to perform repetitive movements for extended periods without fatigue.
  • Push-ups: A test of upper body strength.
  • Planks: An isometric strength training exercise for core muscles.
  • Sit-ups: A compound strength exercise for abdominal muscles.
  • Squats: A full-body strength exercise for legs and glutes.
  • Muscular Strength: The maximum force a muscle group can exert.
  • Dips: A test for upper body strength and endurance.

Module 3: Barriers to Physical Activity

  • Barriers: Factors that prevent engaging in physical activity.
  • Personal Barriers: Examples include lack of time, social influence, lack of energy, lack of motivation, fear of injury, lack of skill or resources, and weariness from stress.

Module 4: One's Diet of a Dancer

  • Fluids: Proper hydration is essential for dancers due to increased perspiration.
  • Carbohydrates: Important energy source providing 50-65% of a dancer's diet.
  • Fats: An essential nutrient, and should make up 20-30% of a dancer's diet
  • Proteins: Crucial for building and repairing muscles (12-15% of a dancer's diet).
  • Vitamins and Minerals: Important for muscle recovery and overall health.

Module 5: Applying FITT Principles in Dance

  • Frequency: The number of dance sessions per week
  • Intensity: The level of exertion during dance
  • Time: The duration of each dance session
  • Type: The specific type of dance being performed
  • Progression: Gradual increase in intensity, duration, or frequency of an exercise program.

Module 6: Applying the Principles of Exercise

  • Progressive Overload: Increasing exercise to improve fitness or endurance.
  • Specificity: Training exercises aligned with the specific skill requirements.
  • Reversibility: Loss of training adaptation due to insufficient exercise.
  • Variety: Mixing up exercises to prevent boredom and improve different aspects.

Special Thanks

  • Acknowledgement of Mr. Adrian A. Somido for the Health Optimizing Physical Education reviewer.
  • The information was provided by a PowerPoint and modules and the reviewer was made possible through the work of Mr. Adrian A. Somido.

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Description

Explore the intriguing world of dance as a multifaceted art form that serves communication, worship, and entertainment. Additionally, delve into the essential elements of self-access health-related fitness, focusing on cardiorespiratory endurance and body composition measures. Test your knowledge on various dance types and fitness assessments in this comprehensive quiz.

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