Physical Education Q1 Long Quiz & Periodical Exam PDF

PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM 11 Muscular Endurance The ability to use muscles for a...

PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM 11 Muscular Endurance The ability to use muscles for a long period of time 0.1 FITNESS without tiring. Physical Fitness Muscular Strength A person who is free from illnesses and can do The ability of the muscles to lift a heavy weight or exert physical or sports activities and still has an extra a lot of force one time. energy to do more activities Skill Related Fitness Fitness involves skills that will enhance one’s performance in refers to the ability of your body systems to work athletic or sports events. together efficiently to allow you to be healthy and perform activities of daily living Agility The ability to change body positions quickly and keep Exercise the body under control when moving. the planned, structured, repetitive bodily movements that someone engages in for the purpose of improving Balance or maintaining physical fitness or health The ability to keep the body in a steady position while standing and moving. Physical Activity Activities done by the skeletal muscles that utilize Coordination energy The ability of the body parts to work together when you perform an activity. Aerobic also called endurance activities, are physical activities Power in which people move their large muscles in a rhythmic The ability to combine strength with speed while manner for a sustained period. moving. Muscle-Strengthening Activity Reaction Time includes resistance training and lifting weights, causes The ability to move quickly once a signal to start the body’s muscles to work or hold against an applied moving is received. force or weight. Speed Bone-Strengthening Activity The ability to move all or a part of the body quickly. Sometimes called weight-bearing or weight-loading activity, it produces a force on the bones that promotes 11 bone growth and strength. 0.2 EXERCISE PRINCIPLES Health Related Fitness primarily associated with disease prevention and Overload Principle functional health. This principle pertains to doing “more than normal” for improvement to happen. Body Composition The combination of all the tissues that make up the The training that stresses the need for adaptation or body such as bones, muscles, organs and body fat. improved function and fitness to occur. Cardiovascular Endurance Characterized by Discomfort and Fatigue The ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body with oxygen. When you have been inactive for some time and may be deconditioned the exercise stimulus itself. Flexibility The ability to use your joints fully through a wide range The body covers from this overload in between of motion. exercise sessions, eventually adapting to it. Principle of Progression adapted workload should be continually increased. A STEM / 12 | SEMESTER 1 | QUARTER 1 PE | EJSV PAGE 1 @zaerijoy PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM gradual and systematic increase within the workload 11 over a period of time will lead to improvement fitness 0.3 FITT without risk of injury. it refers to the systematic adjustment in the training Frequency variables over time. Number of meeting in a week / number of times you exercise in a given week overload should not be increased too rapidly nor too slowly, instead it must be applied to the exercise depends on the intensity and duration of your exercise variables gradually and steadily over a period of time. session. Includes the FITT Principles A session characterized as less intense requires more frequent sessions and or longer, while highly intense Principle of Specificity activities can be sustained only for short periods of states that exercising a specific piece or component of time. the body primarily develops that part. Implies that to become better at a selected exercise or skill, you need Intensity to perform that exercise or skill. Effort level of the exercise identifying your fitness goal in terms of the specific the magnitude of work that your body exerts to fitness components that you want to improve and/or complete and perform a task. It can bemonitored maintain. through your heart rate, perceived level of physical effort and ability to talk comfortably while exercising Principle of Reversibility Development of muscles will happen if regular Time movement and execution are completed. If activity Period/length covered in an exercise session ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as long There are general guidelines depending on your activity as training is continuous. status. You may spend the same amount of time but pursue moderate to vigorous activities if you are a refers to the deterioration in one's physical condition habitual exerciser and of active status. and the gradual loss of exercise gains as well as training adaptations in response to a lack or absence Type of physical activity. Kind of physical activity/ exercise chosen Dance is characterized as largely aerobic exercise Principle of Individual Differences because the body's large muscle groups move Well-designed exercise programs should be based on rhythmically and continuously for a prolonged period our individual differences and responses to exercise. of time. Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries, and even gender. 11 0.4 INJURIES Principle of Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It is also one way we Sprain learn to coordinate muscle movement and develop tear of ligament fibers, muscles or tendons supporting sports-specific skills a joint. This can occur when a joint is extended beyond its normal range of movement Variety it allows one to maintain the motivation for exercise Strain and participation in physical activities through injuries that involve the stretching, partial tearing, or changes in the exercise mode. complete tearing of a tendon. Strains are categorized as first, second, or third degree. Chronic strains are Since an active lifestyle is a lifelong process, there may injuries that gradually build up from overuse or be occasions when your exercise becomes boring or repetitive stress. monotonous. STEM / 12 | SEMESTER 1 | QUARTER 1 PE | EJSV PAGE 2 @zaerijoy PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM Contusion / Bruise Injuries Prevention bleeding into the soft tissue. It is caused by a direct 1. Programmed exercise training blow from another person, an implement or an object. 2. Adequate recovery 3. Appropriate environment Concussion 4. Proper footwear caused by a direct blow to the head. Depending on the 5. Proper warm up and technique severity of the concussion, injury can cause varying 6. Cross training levels of impairment of brain function. Concussions 7. Early recognition are categorized as mild (grade 1), moderate (grade 2), or severe (grade 3) depending upon symptoms. Dance Injuries Treatment If it is a sudden injury, it is best to apply ice first to Dislocation reduce swelling and inflammation occurs when the ball of a joint is forced out of its RICE treatment is a common approach that involves socket (i.e. arm forced out of the shoulder joint). A rest, ice, compression and elevation. dislocation must be reset by proper medical professionals Q1 Fracture 1.0 DANCE a break, crack, or shattering of a bone. In closed fractures, the broken bone does not pierce the skin, while in open fractures, the broken bone breaks the Dance skin's surface an expression of the body, following rhythmic patterns, and is accompanied by music Dehydration happens when the fluid in your body is used or lost It can be recreation, entertainment, education, therapy more than the fluid you drink or intake. If your body and religion does not have enough water or fluid to do its normal functions, hence, you get dehydrated. In its purest and most basic forms, dance is art, the art of body movement (Barbara Mettler, 1980) Overexertion Dance can be characterized as movement, a physical This refers to the pressure one puts in himself or activity (be it an exercise or performance), a form of herself, too much pressure that leads to a simple communication and as a creative art discomfort that might extend to a more serious injury. Hypothermia 1.1 BENEFITS OF DANCE It usually happens when the body easily loses temperature. A person suffers hypothermia when his or her body temperature drops below 35 degrees Physical Celsius. Develops cardiovascular and muscular endurance Hyperthermia Improves coordination, balance, flexibility, and body the opposite of hypothermia. It happens when the body composition temperature rises up significantly beyond the normal temperature which is 37 degrees Celsius. Lower risk of cardiovascular diseases Hyperthermia like hypothermia can threaten life too. Enables joint mobility (hip motion and spine flexibility) Personal Safety Protocols to Consider Before and After Doing Moderate to Vigorous Activities Helps recover coordination and neuromuscular skills 1. Bring water, extra clothes, towel and cap after injury 2. Prepare yourself. Know your limits 3. Drink a lot of water Mental / Emotional Helps keep the brain sharp Decreases incidence of dementia and Alzheimer’s disease STEM / 12 | SEMESTER 1 | QUARTER 1 PE | EJSV PAGE 3 @zaerijoy PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM Decreases depressive symptoms a. Sustained movements done smoothly, continuously with flow and control. It Increases self-esteem and improves body image does not have a clear beginning and ending Aids in releasing emotional and physical tension b. Percussive movements explosive or sharp in contrast with sustained Social movements. Gives sense of togetherness within a group They have a clear beginning and ending. Encourages positive social interaction and interpersonal relationship in a group c. Vibratory movements consist of trembling or shaking. Cultural Promotes culture values A faster version of percussive movements that produces a jittery effect. d. Swinging movements 2.0 ELEMENTS OF DANCE trace a curved line or an arc in space. The movements are relaxed and give in to gravity on Space the downward part of motion. Stand on one spot, (i.e., direction, size, level and focus) execute a simple movement. Try to vary the size of e. Suspended movements your movement by making it look smaller or larger. are perched in space or hanging in the air. Holding a raised leg in any direction is an example of this. Observe yourself in a mirror while doing this movement. Try executing the samemovement while f. Collapsing movements you face your body in different directions. Now, add a released in tension and gradually giving in to gravity, basic walk with chosen movement and walk to a letting the body descend to the floor. different direction on specific counts. It can be described as melting or oozing action in a this is the area the performance occupy and where downward direction (Minton, 2007). they move Bodily Shape a. Direction Try various shapes you can make with your body. Put dance movement can be travel in any direction some of the shapes you have discovered into a series. Practice moving from one shape to another. b. Size movements can be varied by doing larger or smaller Symmetrical actions balanced shape; movements are practically identical or similar on both sides. c. Level movements can be done in a high, medium, or low Asymmetrical level unbalanced shape movements of two sides of the body do not match or completely different from each d. Focus other. performers may change their focus by looking at different direction Fundamental Rhythm Timing The fundamental rhythm program sets the basis Gradually increase the tempo of your chosen for rhythmic movements in all forms of dance movement and then slow it down. Using the same floor activities through its stress on fundamental skills pattern, vary the tempo of the pattern at several points. done in rhythm. Energy It centers on locomotor, non-locomotor or axial Perform your chosen movement using the six different movements, and manipulative skills, with most dance energies. attention given to the locomotor types. STEM / 12 | SEMESTER 1 | QUARTER 1 PE | EJSV PAGE 4 @zaerijoy PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM The general purpose of a program of fundamental rhythms is to provide a variety offundamental movement experiences, so the child can move effectively and efficiently and develop a sense of rhythm in connection with these movements. The skills in a fundamental rhythm program are important in setting the basis for the more precise dance skills of folk, social, and creative dances. It is also related to effective movement in all forms of living 4.0 BASIC DANCE STEPS IN 3.0 FUNDAMENTAL DANCE POSITIONS 2/4 AND 3/4 TIME SIGNATURES First Position 1. Touch Step – touch, close, step Feet: Heels close together, toes apart with an angle of 2. Bleking – heel, place, close about 45 degrees 3. Change Step – step, close, step Arms: Both Arms raised in a circle in front of chest 4. Plain Polka – step, close step, pause with the finger tips about an inch apart 5. Hop Polka – hop, step, close step, pause 6. Slide Polka – 2 slides, close, slide close; step, close Second Position step Feet: Feet apart sideward of about a pace distance 7. Heel and Toe Polka – 2 heel-places, toe-point; step, Arms: Both raised sideward with a graceful curve at close step shoulder level 3rd position 8. Cross Step – step, cross, step 9. Mazurka – hop, close, step, close Third Position 10. Native Waltz – step, close, step Feet: Heel of one foot close to in-step of other foot 11. Waltz Balance – step, closed-heels raise, heels Arms: One arm raised in front as in 2nd position; other down arm raised upward 12. Cross Waltz – cross-step, close, step 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 5.0 FOLK DANCE arm raised overhead Folk Dance Fifth Position are the indigenous dances of any specific “folk” or the Feet: Heel of front foot close to big toe or rear foot common people Arms: Both Arms raised overhead They are traditional customary or recreational dance forms of a given country which have evolved naturally and were handed down across generations are traditional dances found in a certain country 6.0 NATIONAL DANCE National Dance traditional folk dances but have a national scope they are popular and widely danced throughout a given country, often a number of regional variations STEM / 12 | SEMESTER 1 | QUARTER 1 PE | EJSV PAGE 5 @zaerijoy PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM Common basic movements with slight variations Recipient of the Republic Award of Merit, and the Ramon Magsaysay Award The Philippine dances Carinosa, Curacha, and Pandango are examples of national folk dances, as Designated National Artist of the Philippines for Dance they are popular dances throughout the country Pandango Ilocano, Pandango Ivantan, Pandango sa 9.0 MAJOR REGIONAL Ilaw and Pandango Visayan CLASSIFICATIONS OF PHILIPPINE FOLK DANCE 7.0 ETHNIC DANCE Tribal dances from the Cordilleras non-Christian dances from Cordilleras Ethnic Dance Originating with an ethnic culture that is performed in Lowland Christian dances primitive tribes dances from places with Western influences (Hispanic and European cultures), such as Tagalogs, Ilocanos, Have retained close kinship with religious and Bisayans, and Bicolanas community customs Muslim dances Require certain level of special performing skills that dances from southern islands such as in Mindanao are symbolic in meaning; this makes it hard to and Sulu that are influenced by Arabic and understand for outsiders Indo-Malayan cultures Ritual Dance depict ritual ceremonies 10.0 PHILIPPINE FOLK DANCES Examples: Life-cycle dance a. Dugso (Bukidnon), ritual as one passes to a different stage of life b. Pagdidiwata (Palawan) Festival dance Life-cycle Dance either religious or secular and are connected with related to the cycle of human life such as birthing, celebrating recurring events of special significance courtship, wedding, funeral Rituals and Ceremonial dance Examples: performed as part of rituals and ceremonies of tribes a. Binasuan (Pangasinan), or groups of people b. Daling-daling (Muslim courtship from Sulu) War dance express feud and enmity wherein two male dancers Occupational Dance engage in physical combat with Spartan-like intensity exhibit work and occupation of dancers Example: Maglalatik (Binan, Laguna) – Muslim won Examples: and Christians sought conciliation to convert Muslim a. Mag-asik (Cotabato) Moros to Christianity (Aquino, 1979) b. Mananagat (Cebu) Occupational dance depict means of livelihood 8.0 FRANCISCA REYES - AQUINO Example: Palay festival (national dance for “Mother of Philippine Folk Dance” rice-growing regions) – dancers portray steps in growing from planting to harvest (Aquino, 1979) Filipino folk dancer and academically noted for her research on Philippine folk dance STEM / 12 | SEMESTER 1 | QUARTER 1 PE | EJSV PAGE 6 @zaerijoy PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM 11.0 POLKA SA NAYON Join inside hands, free hands as above. 4. Repeat (a-c), starting with the inside foot. Reverse direction in (b) and (c) (8 measures). Popular in Batangas during the Spanish period 5. Repeat all (a-d) (16 measures). Danced during town fiestas and big social affairs Figure 3: Gallops Costume: Partners held in closed ballroom dance positions, a. Women = Maria Clara, or Balintawak style extended arms toward the audience. b. Men = Barong Tagalog, and black or white trousers 1. Starting with L[R] foot, take 4polka steps clockwise Dance Steps: as in figure 1 (a) (4 measures). a. Plain Polka = step, close, step, pause 2. Take 3gallop steps sideward L [R] toward front (3 b. Heel and Toe Polka = heel place, toe point, step, counts), pause (1 count). Do not put weight on the close, step, pause closing foot on the 3rd gallop step (2 measures). 3. Repeat (b), starting with the other foot, going in the opposite direction (2 measures). 4. Repeat all (a-c), 3 more times (24 measures). 11.1 DANCE FIGURES OF POLKA SA NAYON Introduction Figure 4: Elbow Touch Partners face audience, inside hands joined Partners held closed ballroom dance positions, extended arms toward the audience. Free hand of girl holding skirt, free hand of boy is on his waist 1. Partners take 1 polka step R sideward and 1 polka step L sideward (2 measures). Tap right foot on every count (8 measures) 2. Point R in front (count 1), raise the same foot across L foot in front, just above the ankle (count 2). Point R Partners hold in closed ballroom dance position foot in front (count 1), step R close to L foot (count 2) (2 measures). Figure 1: Out & In 3. Repeat (a) and (b), starting with L foot (4 measures). Extended arms towards audience 4. Drop Inside hands. Face each other and place both hands on your own waist. With R elbows near each 1. Starting with the Left [Right for women] foot, take 4 other (jaleo position), take 8 polka steps forward, polka steps around clockwise finishing in the original turning clockwise twice (4 polka steps for each turn). position (4 measures). Finish in proper places (8 measures). 2. Point L [R] foot sideward and close back to R [L] foot 5. Repeat all (a-d) (16 measures). (count 2). 3. Take one polka step sideward L [R] (2 measures). 4. Repeat (b-c), starting with R [L] foot (2 measures). 12.0 BALLET 5. Repeat all (a-c), 3 more times (24 measures). “Balla” , “ballare”, dance Figure 2: Heel Toe Face audience. Partner release hold. Stand side by Dance performed in a ballroom side, girl at right, inside hands joined. The free hand of the girl holds the skirt, that of the boy is placed on the originated in Italian courts during the Renaissance waist. period. 1. Starting with the outside foot, take 2 heel and toe Entertainments in the royal court such as dance, music polka steps forward (4 measures). and pantomime were included in masquerade balls, 2. One polka step outward (1 measure) and one polka plays and presentations between courses in banquets. step inward (1 measure) (2 measures). 3. Drop inside hands. Starting with the outside foot, take two polka steps to turn about outward in place. Finish facing in the opposite direction (2 measures). STEM / 12 | SEMESTER 1 | QUARTER 1 PE | EJSV PAGE 7 @zaerijoy PHYSICAL EDUCATION S.Y. ‘24 - ‘25 | MR. JOMEL ROTOL REVIEWER FOR Q1 LONG QUIZ & PERIODICAL EXAM Attitude 12.1 BASIC MOVEMENTS OF BALLET The bent leg is raised in front or behind the body. (BARRE-INSPIRED EXERCISES) It is openly used as a midway position in slow Plie’ unfolding movements. 1. Look for a support –it can be a chair or anything that you can hold on to. Saute’ 2. With your one hand on the support and the other one As a starting position, put your hands on your hips and on your hips, make a V-shape out of your feet. make a plie’. Make sure you do not hyper-extend your 3. Bend your knees, making a diamond shape out of back. your legs. Keep your back straight and buttocks down. 4. Stretch your legs back to your original position. Push the floor with your feet and spring the air. Side Stretch Land on bent knee injury. 1. With one on the support, reach up and to the side, stretching the Side of your body. As you do the Passe’ exercise, do not bend your knees. As a starting position, put your hands on your hips and 2. Go back straight and recover to your starting make a pile’ position. 3. Repeat on the other side. With a snatch, lift one leg off the floor, finishing in a number 4 leg position, bring arms to the front of your Leg Stretch body. 1. With a chair, prop up one leg in the seat. 2. Extend your arms up, and reach forward and try to Stay in the position for at least two seconds. touch your toes. 3. As you do the exercise, make sure not to alter the Stand straight and repeat on the other side. position of your back and legs get the full stretch. 4. Hold the position for at least 8 counts. Standing Battement 5. Repeat on the other leg With arms extended to the side, kick leg to the front. One Leg Balance Make sure to keep your back straight as you lift your 1. Stand behind a chair, or any other support. leg off the floor. 2. Lift one leg up in front. For greater difficulty, lift the heel of your supporting foot off the floor. Repeat with the other leg. 3. Stay in the position for at least 8 counts. 4. Switch legs. Plie’ without Support 5. For balance checking, you may let go of the support Stand straight with the other legs in the turn out every once in a while position. Extend your arms to the side. Rises Bend your knees and make a diamond shape out of 1. Stand straight. your legs. Make sure not hyper-extend your back as 2. Looking straight ahead, lift your heels off the floor. you bend your legs. 3. Stay in tip-toe position for at least two seconds then go back to the original position. Stand straight back original position 4. Do the exercise for at least 8 sec 12.2 BENEFITS OF BALLET 12.2 CENTER WORK EXERCISES 1. Physical coordination, grace and posture Arabesque 2. Mental strength and focus One leg is raised and extended behind the body and a 3. Builds social skills variety of shapes of the arms are used to harmonize 4. Instills confidence with its long extended line. STEM / 12 | SEMESTER 1 | QUARTER 1 PE | EJSV PAGE 8 @zaerijoy