HEALTH OPTIMIZING PHYSICAL EDUCATION 3 - 1st QUARTER.pdf

HEALTH OPTIMIZING PHYSICAL EDUCATION 3 – PE AND HEALTH FITT PRINCIPLES OR FORMULA for effective exercise program guidelines. Frequency: How often you exercise. Intensity: How hard you exercise. Time: Duration of exercise. Type: Kind of exercise perf...

HEALTH OPTIMIZING PHYSICAL EDUCATION 3 – PE AND HEALTH FITT PRINCIPLES OR FORMULA for effective exercise program guidelines. Frequency: How often you exercise. Intensity: How hard you exercise. Time: Duration of exercise. Type: Kind of exercise performed. FITT for Cardio: Frequency: 5 to 6 times per week. Intensity: Easy to moderate. Time: 30 to 60 minutes or more. Type: Continuous exercises (running, walking, cycling, swimming). FITT for Strength: Frequency: 2 to 3 times per week, not consecutive days. Intensity: Based on weight lifted and sets/reps. Time: Varies with workout intensity. Type: Free weights, machine weights, body-weight exercises (push-ups). Application: Used for cardiovascular and weight loss training. Exercise as Stress: Controlled doses needed for fitness. Injury Risk: Excess exercise can lead to overuse injuries. Health Benefits: Regular exercise improves fitness levels. Monitoring: FITT helps track exercise effectiveness. Cardio Focus: Essential for weight loss and endurance. Strength Training: Important for muscle development. Long-term Goals: Establish sustainable exercise habits. Recovery: Important between strength training sessions. Variety in Type: Important to avoid plateauing in fitness. Intensity Adjustment: Increases as fitness improves. Consistency: Key to achieving fitness goals. Safety: Understanding limits prevents injuries. NATURE OF DANCE AND ELEMENTS OF DANCE Nature of Dance: Rhythmic body movement to music, expressing ideas or emotions. Dance as an Art Form: Expressive movement channeled by skillful performers. Universal Definition: Dance utilizes the body's range of movement. Elements of Dance: Body: Various motions expressing feelings. Energy: Force of body motions (hard or gentle). Space/Level: Utilizing surroundings for movement variation. Relationship: Communication and interaction through dance. Timing: Matching actions with music rhythm. Fundamental Body Movements: Movement patterns for physical literacy. Categories of Movements: Locomotor: Moving from Point A to Point B (e.g., walking, running). Non-locomotor: Stability and balance movements (e.g., balance, twisting). Manipulative Skills: Control of objects (e.g., dribbling, throwing, catching). Barriers to Physical Activity: Lack of time. Lack of social support. Lack of energy. Lack of motivation.  Fear of injury. Lack of skill. High costs. Lack of facilities. Weather conditions. CHEERDANCE Cheerdance was coined from the words "Cheer" and "Dance" Cheer: Motivational shouts for teams Dance: Expressive physical activity Historical Background: Started on November 2, 1898 Johnny Campbell: First cheerleader Campbell encouraged crowd chants Famous yell: "RAH, RAH, RAH! Ski-u-Mah…" Cheerdance evolved from cheerleading Cheerleading originated in the USA Major competitions in Philippines: UAAP- University UAAP (University Athletic Association of the Philippines NCAA (National Collegiate Athletic Association) NCC ( National Cheerleading Competition) Types of Jumps: High “V” Jump: Arms up, legs apart Spread Eagle: Knees to chest, arms in “T” or “V” Tuck Jump: Legs straddled, arms in “T,” knees up Stunts in Cheerdance: Flyers (usually female) lifted by bases (male) Importance of safety in stunt execution Types of Tumbling: Adds excitement to routines Standing tumble: Stationary position Running tumble: Starts from a run Cartwheel: Body moves sideways like a wheel Basic Formations: Bowling Pin Diamond Diagonal Staggered