Fitness and drills

• These are study notes on Health, Fitness, Sports and Dance

Health-Related Fitness Essentials

• Health-related fitness involves activities that improve physical health.
• Components include cardiorespiratory endurance, body composition, muscular strength and endurance, flexibility, and power.
• Cardiorespiratory endurance is the ability of the heart, lungs, and blood vessels to supply oxygen for prolonged activity.
• Body composition is the percentage of fat, water, muscle, and bones.
• BMI is weight (kg) divided by height (m squared); a high BMI indicates high body fatness.
• Waist circumference is measured around the umbilicus.
• Muscular strength refers to the maximal force generated by a muscle or muscle group.
• Muscular endurance is the ability of a muscle to sustain repeated contractions over time.
• Flexibility is the ability of a joint to move through its full range of motion.
• Power is a combination of strength and speed that allows exerting muscle force quickly.

Phases of Exercise

• Exercise consists of a warm-up, conditioning and a cool-down.
• Warm-up adjusts the body gradually to the increase in demand on the heart, muscles, and circulation.
• Warm-up increases body temperature slowly, improves flexibility, and protects against injury.
• Conditioning is the main part of the exercise that produces fitness benefits like calorie burning.
• Cool-down is the recovery time for the body at the end of exercise.

Skill-Related Fitness Essentials

• Skill-related fitness components include speed, agility, balance, body coordination, and reaction time.
• Speed is the ability to move fast and combined with strength will provide power and force.
• Important skill-related component of physical fitness that relates to the ability to perform a movement
• Agility is the ability to change body position and direction quickly and efficiently.
• Balance is the ability to maintain body equilibrium.
• Body coordination is the ability to use senses together with body parts during movement.
• Reaction time is the capacity to use senses together with body parts during movement.

Sports and Stress Management

• Identify the causes of stress in your life.
• Replace unhealthy coping strategies with healthy ones.
• Move more during your day.
• Manage your time better.
• Connect with people who make you feel good.

Safety Precautions and First Aid in Sports

• R.I.C.E. method: REST, ICE, COMPRESS, ELEVATE.
• P.R.I.C.E.R.: PROTECT, REST, ICE, COMPRESS, ELEVATE, REFERRAL.
• Apply ice to an acute sports injury for 15-20 minutes.
• Common sports injuries include sprains, strains, cuts, nosebleeds, bruises, fractures, and concussions.

Sports-Based Fitness Program

• FITT Principle: Frequency, Intensity, Time, Type.
• Follow fundamental guidelines to ensure exercise routines are effective, safe, and specific.
• Frequency refers to how often one exercises (e.g., number of days per week).
• Intensity is how hard one exercises (e.g., low, moderate, or high).
• Time refers to how long one exercises during each session (e.g., duration of the workout).
• Type is the kind of exercise one does (e.g., HRF components).

Technical and Tactical Skills in Sports

• Basketball is a team sport with 2 teams of 5 players each.
• The objective is to score by throwing a ball through a hoop.
• Basketball was invented in 1891 by Dr. James Naismith.
• A team must score more than the opponent to win.
• A team must score within the shot clock.
• Taking too many steps without dribbling is called traveling.
• In FIBA, the maximum number before fouling out is 6 personal fouls, and a free is equivalent to 1 point.
• Volleyball was invented in 1895 by William G. Morgan.
• It was invented at the Young Men's Christian Association (YMCA) in Holyoke, Massachusetts.
• 6 players are allowed on the court.
• The ball must be returned over the net in 3 hits or less.
• Spiking is when a player jumps and forcefully hits the ball downward.
• Teams have a maximum of 3 touches.
• Badminton involves hitting a shuttlecock over a net with rackets.
• In singles, the court is "out" during serving when reaching doubles sidelines and back alleys.
• A maximum of 1 hit is allowed per side before the shuttle must cross the neck before hitting the other side of the net.
• 21 points are needed to win a standard game.
• In singles, the right service court is correct if the score is even.
• Arnis is a martial art from the Philippines used to defend against invaders and rival tribes.
• Arnis is also known as Kali or Eskrima.
• Remy Amador Presas (1936-2001) founded Modern Arnis, a Filipino martial art
• Basic strikes are the primary training focus in beginning Arnis.
• Training sticks are typically made from Rattan.
• Basic striking angles in Arnis are called Sinawali.

Dancesports

• Dancesports include Latin American and Modern Standard dances.
• Latin dances are faster-paced, sensual, and rhythmic.
• In competitive Latin, the correct dance position is both closed and open.

Modern Standard

• Standard (ballroom) dance is elegant, emphasizes posture, and is more formal than Latin dances.

Latin American Dancesports

• Cha-cha-cha originated from Cuba, step pattern is slow, slow, quick, quick, slow.
  • Basic steps include chasse and Alemana turn (New York and spot turn).
• Rumba originated from Cuba and is known as the "dance of love."
  • Rumba is sensual, romantic, and known for its slow rhythm and hip movements.
• Jive is lively, energetic, and the primary characteristic is quick, bouncy footwork.
• Samba is a ballroom dance of Brazilian origin.
  • Samba was popularized in western Europe and the United States in the early 1940s.
• Paso Doble mimics Spanish bullfighting -Paso doble known for strong poses, staccato footwork, and march-like music.

Modern Standard dances include:

• Tango originated in the 1880s in working-class neighborhoods (Buenos Aires, Argentina, and Montevideo, Uruguay).
• Foxtrot is characterized by smooth, flowing movements, graceful glides, and a combination of slow and quick steps.
• Waltz originated in the 16th century in rural Austria and Bavaria.
  • Waltz is a romantic dance and is considered the "backbone dance" of ballroom.
• Quickstep originated in England in the 1920s.
  • Quickstep was developed from a combination of the foxtrot, Charleston, Peabody, and one-step.
  • Characterized by rapid tempo, quick changes, and syncopated steps.
• Viennese Waltz originated in the 18th century in the suburbs of Vienna, Austria.
  • Viennese Waltz developed from the German Volta and the Austrian Ländler.
  • Characterized by rapid tempo and flowing movements, and it is the oldest of the current ballroom dances.