Reviewer-in-PE-and-Health-12.pdf

Reviewer in PE and Health 12 FESTIVAL DANCE - are cultural dances performed by a community of people sharing the same culture usually done in Lesson 1: Ma...

Reviewer in PE and Health 12 FESTIVAL DANCE - are cultural dances performed by a community of people sharing the same culture usually done in Lesson 1: Managing Stress through Dance honor of a Patron Saint or in thanksgiving of a bountiful Dance harvest. According to Barbara Mettler, 1980 > "Dance is an activity which can DANCE as Stress Reliever take many forms and fill many different needs. It can be recreation, People from different places enjoy dancing such as in schools, entertainment, education, therapy and religion. In its purest and social venues, community halls, our own home and even in social most basic form, dance is art, the art of body movement". media through vlogs and tiktok. Dancing has become popular way It is a physical activity accompanied by music in which order, to be active and a healthy exercise program. Here are some reasons structure, and pattern develops. It is a composition that implies why dancing is a popular stress reliever: arrangement of parts into a form. 1. When the body feels good, the mind does too! The scientific Dancing came from an old German word "danson" which means reason for why dance has the ability to act a stress reliever stems to "stretch". Essentially, all dancing is made up of stretching and from the idea that when the body feels good, the mind does, too. relaxing. Any type of physical activity releases neurotransmitters and endorphins which serve to alleviate stress. Endorphins are body’s Elements of Dance: natural pain killer to reduce stress and improve the mind’s perception of the world. It causes the body to feel calm and BODY - the instrument of dance optimistic. It also aids in improving the quality of sleep, so that a few You can use: the whole body, body parts, body zones (front, back, sleepless nights due to stress can be avoided after dancing! left side, right side, top half, etc.), and body bases (what supports the body ex: feet, hands, head). 2. Dance offers a creative outlet for people to express their ACTION - any human movement included in the act of dancing. personalities in a safe environment. Dancing offers an outlet for Action can include dance steps, facial movements, lifts, carries, and people to express who they are – through music, movements or catches, and even everyday movements such as walking. Actions even costumes! Dancing helps you connect to whom who you really can travel (locomotor) or move on the spot (non-locomotor). are. SHAPE - is where the body moves. It is the area occupied by the 3. Dancing improves your physical health. From weight loss, to dancer's body; includes direction, size, pathways, levels and increased flexibility, stronger bones and building muscle tone, shapes. dancing is a total body workout. TIME - the relationship of one movement or part of a movement to Lesson 2: Energy Systems another. Energy Systems are specific mechanisms in which energy is How fast or slow (tempo) a dance movement is produced and used by your body. How even or uneven (beat) a dance movement is ENERGY SYSTEMS AND ITS ATP PRODUCTION RATE How long or short (duration) a dance movement is Varying the speed of movements ENERGY - degree of muscular tension and use of energy while moving Types of Dances: TRADITIONAL DANCE - can be folk, ritual, or ethnic dance - a dance that reflects the life of the people of a certain country or region. ATP-PCr System CONTEMPORARY DANCE - combines elements from several types of dances and allows performers to convey produced ATP quickly since it utilized the available ATP emotion via movement and breathing. One good example of stored in the muscles and PCr however it can sustain this is the interpretative dancing. physical movements from 6 seconds to 15 seconds Glycolytic System BALLROOM DANCES - this is a social dancing style that is done by couples and follows to established steps Any physical movement beyond 15 seconds utilized Carbohydrates through glucose (basic form of CHEERDANCE - physical activity done by a team wherein a carbohydrate) to produce ATP and it can sustained variety of high energy routines is performed to a fun music. movements up to 2 minutes but it has a by-product called Lactic acid that lead to Muscle Fatigue. HIP-HOP/ STREET DANCE - a fusion dance genre with influences from older street dance styles created in the 1970s Carbohydrates > Glucose > Glycogen which include uprock, breaking, and the funk styles. Oxidative System muscular strength and endurance also known as Krebs Cycle and the citric acid cycle. flexibility involves the use of oxygen to produce ATP. This system can use carbs, fats, or if necessary, even protein, appropriate body mass index (BMI) however, fats and proteins have to be broken down, so Skill-related components are physical abilities that show potential when the system uses them, the process becomes longer. for good performance in certain skills (usually in sports) like: This system is used for longer duration activities speed MAIN USE OF EACH ENERGY SYSTEM agility reaction time or quickness balance coordination Physical Fitness Test 1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass 2. Zipper Test – to test the flexibility of the shoulder girdle 3. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the trunk) Fact about Energy Systems in Children 4. Three-Minute Step Test – for cardiovascular endurance. It Did you know why children don’t get tired easily when they are is the ability of the heart, lungs and blood vessels to playing? deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the Children have more mitochondria in their muscles and are therefore oxygen. Endurance may also refer to the ability of the more able to use oxygen more efficiency. They have limited supplies muscle to do repeated work fatigue. of muscles and liver glycogen, smaller anaerobic fuel stores and the 5. Push-up – measures the strength of upper extremities. capacity to use it. So, they are not able to tolerate short burst of Strength – is the ability of the muscle to generate force energy of exercises that require high intensity and short repetition. against physical objects. However, this does improve with age. 6. Basic Plank – to measure strength/stability of the core Capacity of muscles Energy Rate of ATP System Fuel Used Production Energy Main Use 7. 40-Meter Sprint – to measure the running speed System ATP-PCr Phosphate- Very rapid Very limited Very High 8. Standing Long Jump – to measure the explosive strength Creatinine ATP Intensity and power of the leg muscles. (stored in production muscle) Short Duration Power – is the ability of the muscle to transfer energy and release maximum force at a fast rate. 5-15 seconds Glycolytic Glycogen Rapid Limited ATP High Intensity 9. Hexagon Agility Test – to measure the ability to move in (stored in production different directions quickly. muscle) By-product is Short duration lactic acid Agility – is the ability to move in different directions quickly which can lead 1-2 minutes using a combination of balance, coordination, speed, to muscular fatigue strength, and endurance. Oxidative Fatty Slow Unlimited Moderate to 10. Stick Drop Test – to measure the time to respond to a Acids ATP vigorous By products are production intensity stimulus. (stored in carbohydrates activities, Reaction Time – is the amount of time it takes to respond the adipose and water tissue) Long Duration to a stimulus. 11. Juggling – to measure the coordination of the eye and 3 mins. up hand. Coordination – is the ability to use the senses with the Lesson 3: Physical Fitness Test body parts to performs motor tasks smoothly and accurately. Physical Fitness Test is a set of measures designed to determine 12. Stork Balance Stand Test – to assess one’s ability to a student’s level of physical fitness. It is intended to test two maintain equilibrium. categories of physical fitness commonly referred to as “health- Balance – is the maintenance of equilibrium while related” and “skill-related”. stationary or while moving. Health-related components refer to those physical attributes which enable a person to cope with the requirements of daily living such as: cardio-vascular endurance or stamina  Lesson 4: FITT Formula and Barriers to Physical Activity The FITT Principle (or formula) is a great way of monitoring your exercise program. The key components or training guidelines for an effective exercise program is spelled out with the acronym FITT F – frequency – refers to the repetition of exercise undertaken or how often you exercise I – intensity – refers to the amount of energy the exercise required or how hard you exercise T – time – refers to the number of minutes or hours you spend exercising or how long you exercise T – type – refers to the type of exercise undertaken or what kind of exercise you do Principles of FITT 1. Overload Principle – the body adapt to stimulus, once the body has accepted then a different stimulus is required to continue the change. In order for the muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. 2. Progressive Principle – means the body adapts to the initial overload, the overload must be adjusted and increase gradually. 3. Recovery Principle – adaptation to physical activity occurs gradually and naturally, but time must be allowed for the regenerate and build. 4. Reversibility Principle – all gains due to exercise will be lost if one does not continue to exercise 5. Specificity Principle – training should be relevant and appropriate to the individuals need in order to produce effective result 6. Variation Principle – training programs varies in intensity, duration, volume and other important aspects of practice Barriers to Physical Activity Personal Barriers 1. Lack of Interest 2. Lack of Social Influence 5. Lack of Energy 6. Lack of encouragement/willpower 7. Fear of Injury 8. Lack of Time 9. Lack of Resources Environmental Barriers The major environmental barriers are Time, Place, Space, Climate and Noise. The environment which we live plays a major role on our level of physical activity. Factors such as Poor Street lighting at night and a lack of convenient places to do Physical Activity, traffic, crime and pollution may also have an effect. Where we live, learn, work and play appear to have a great deal to do with how active we are. Creating activity-friendly environment is one way to help people become inactive such as buildings, streets, and communities that encourage walking and biking.