HOPE 3 Reviewer PDF

HOPE 3 REVIEWER Physical Fitness Testing the ability to carry out daily tasks and have enough energy to respond to unexpected demands Body Mass Index (BMI) BMI = weight (kg) height (m)2 BMI = weight (kg) height (m) x height (m) Essential Nutrients MACRONUT...

HOPE 3 REVIEWER Physical Fitness Testing the ability to carry out daily tasks and have enough energy to respond to unexpected demands Body Mass Index (BMI) BMI = weight (kg) height (m)2 BMI = weight (kg) height (m) x height (m) Essential Nutrients MACRONUTRIENTS – nutrients that provide calories or energy and are required in large amounts to maintain body functions Carbohydrate – composed of one or more simple sugars that give our body energy. These include sugars, starches, and fibers. Sugars are found in foods like fruits, honey, table sugar, and desserts, while starches are present in rice, pasta, bread, cereals and root crops. Protein – used for building, maintaining and repairing tissues and cells. It helps the body break down and use other nutrients for energy. Proteins are found in meat, poultry, milk, cheese, beans, eggs, whole grains, vegetables, nuts and seeds. Fats – help the body store vitamins A, D, E and K (also called fat soluble vitamins) MICRONUTRIENTS – essential elements needed by life in small quantities Vitamins – organic compounds found in small amounts in food Fat Soluble Vitamins (can be stored in the body) a. Vitamin A – for vision, bone health, immune system and skin b. Vitamin D – strengthen bones, calcium absorption, immune system c. Vitamin E – immune system; helps in flushing toxins d. Vitamin K – for blood clotting and bone health Water Soluble Vitamins (carried to the body tissues but not stored)  e. B Vitamins (biotin, folate, B1, B2, B3, B5, B6, B12) – play a vital role in maintaining good health and well-being; have a direct impact on your energy levels, brain function and cell metabolism. f. Vitamin C – also known as ascorbic acid, it is necessary for the growth, development and repair of all body tissues. It is involved in many body functions such as the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones and teeth Minerals - elements on earth and in foods that our body needs to develop and function normally a. Calcium – important for healthy bones and teeth, nerve functioning, blood pressure regulation, immune system health (sources: milk, canned fish with bones, tofu, green vegetables, legumes) b. Iodine – found in thyroid, hormone, which helps regulate growth, development and metabolism (sources: seafood, iodized salt, dairy products) c. Iron – part of hemoglobin found in red blood cells that carries oxygen into the body (sources: organ meats, red meat, fish, poultry, egg yolk, dark leafy greens) d. Magnesium – found in bones; needed for making protein muscle contraction, nerve transmission, immune system health (sources: nuts and seeds, legumes, leafy green vegetables, seafood, chocolate) e. Phosphorus – important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance Potassium – a type of electrolyte; helps your heartbeat stay regular; nerve transmission and muscle contraction (sources: meat, milk, fresh fruits and vegetables) f. Sodium – needed for proper fluid balance, nerve transmission and muscle contraction (sources: table salt, processed food) g. Zinc – part of many enzymes, needed for making protein and genetic material, has a function in taste perception, wound healing, normal fetal development (sources: meat, fish, leavened whole grains, vegetables) 1. Overload Principle - Relies on the premise that to improve, the muscle must produce work at a level that is higher than its regular workload 2. Principle of Progression/Progressive - This means that as the body adapts to the initial overload, the overload must be adjusted and increased gradually 3. Principle of Specificity - The particular type of exercise you perform determines the particular benefit you receive 4. Principle of Reversibility - States that any gains received through regular physical activity will stop if no longer active in performing the fitness program 5. Principle of Individuality - Gives the idea that all people are different from one another, and fitness programs must be designed according to his need 6. Principle of Recovery - Reminds us that our bodies take the time to adjust to the physical stress of being active, allow adequate time for adaptation to occur HEART RATE is extensively used as an indicator or a gauge of aerobic exercise intensity. HRR – Heart Rate Reserve MHR – Maximum Heart Rate (220) RHR – Resting Heart Rate (60) Fox formula (most common formula for men and women): 220 - age Gulati formula (women only): 206 - (0.88 × age) The HUNT formula (men and women who are active): 211 - (0.64 x age) Tanaka formula (men and women over age 40): 208 - (0.7 × age) HOW TO COMPUTE TARGET HEART RATE RANGE IN FOUR STEPS 1. Get the maximum Heart Rate. 2. Determine the Heart Rate Reserve 3. Take 60% and 80% of the HRR 4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range TYPE OF DANCES 1. TRADITIONAL (FOLK AND ETHNIC). dances of indigenous communities that show cultural traits of people in specific time and place. Customs and traditions through dance steps and costumes are preserved in traditional dance. These dances are handed down from generation to generation, with fixed sets or patterns. 2. MODERN AND CONTEMPORARY DANCE. a specific style of dance that is free form and stems from the core, or torso, of the body and uses elements like contract-release floor work, fall and recovery, and improvisation 3. BALLROOM DANCES. There are two categories: In American style, the categories are called Smooth and Rhythm and in international style they are called Standard and Latin. 4. CHEER DANCE. a combination of cheering and dancing 5. HIP-HOP / STREET DANCE. Hip hop or street dance has its roots traced to New York, from the African American and Latino American communities. It is usually associated with rap music, a form of chanting or poetry delivered at the speed of 16-bar measures (time frame). The term hip-hop 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” 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 6. FESTIVAL DANCE. are seen during celebrations or fiestas. Usually, festival dances celebrate good harvest or good fortune. HEALTH RISKS THAT MAY OCCUR WHEN PERFORMING PHYSICAL ACTIVITIES 1. DEHYDRATION. happens when the loss of the body fluids, mostly water, exceeds the amount that is taken in SYMPTOMS: Increased thirst, dry mouth, weakness, dizziness, palpitation of the heart, confusion, slowness, fainting, incapability to sweat, decreased urine excretion 2. OVEREXERTION. Engage in too much or too strenuous exertion. The injuries from overexertion can vary from temporary sprains to more stern/hard health hazards 3. HYPOTHERMIA. Occurs when the body temperature is lower than the normal average of 37 degrees Celsius. SYMPTOMS: Shivering, dizziness, feeling hungry, rapid heart rate, tiredness, nausea, confusion, rapid breathing, trouble forming words, lack of coordination 4. HYPERTHERMIA. a result of the body being over heated and cannot dissipate, usually at a body temperature of more than 38 degrees Celsius SYMPTOMS: Headache, dizziness, exhaustion, muscle cramps, dark urine, nausea/abdominal cramps, rapid heart rate, profuse sweating, clammy skin, fainting 5. INJURIES. are damaged tissues or organs which occur when it encounters trauma or physical force that is greater than what it can resist or absorb. The most common examples of injury are sprains, strain, fracture and dislocation.