HOPE-3 Pointers 2nd Periodical PDF

Physical Fitness- A state of being that reflects one's ability to perform specific excercises and tasks -relates to both present and future health outcomes - Alcohol -- is a psychoactive or mood-changing social drug common among college students ages 18-25 -indeed toxic at high concentratio...

Physical Fitness- A state of being that reflects one's ability to perform specific excercises and tasks -relates to both present and future health outcomes - Alcohol -- is a psychoactive or mood-changing social drug common among college students ages 18-25 -indeed toxic at high concentration and can cause autonomic dysfunction leading to death from respiratory depression and cardiovascular failure - Ethyl Alcohol -- common psychoactive ingredients contained in alcoholic beverages, produced by fermentation - Blood Alcohol Concentration -- Influence ld by one's body weight, sec, health status -two bottles of beer in two house already directly suppress the central nervous system - 3 Types alcoholic Beverages - Beer- fruits, 5% - Wine- Fruits (grape), 12% - Distilled spirits- Starch, sugar ceral molasses, 40-50% - DUI- Driving under the influence of alcohol - Body Mass Index- measures your body- weight(Kg)- for height(Meters) - Dehydrationn- serious condition that occurs when fluid loss is greater than what has been taken in -causes heat fatigue and heat stroke - Physical Activity Assessment - Overload- refers to the training stress that is needed for adaptation or Improved function and fines to occur. - Specificity- Identifying specific component that need to be improved and/or maintained and support this with the appropriate training - Progression- refers to the systematic adjustment in the training variables over time. - Variety- allows you to maintain your motivation for exercise and participation in physical activities through changes in the exercise mode. Since an active lifestyle is a lifelong process, there may be occasions when your exercise becomes boring or monotonous. You can avoid this by turning to other dance forms. - Reversibility- refers to the deterioration in one\'s physical condition and the gradual loss of exercise gains as well as training adaptations in response to a lack of absence of physical activity. In other words, use it or lose it. Long periods of inactivity such as more than a week or two already result in a gradual loss of fitness. In fact, you lose as much as 50% of your fitness gains within two months should you be physically inactive. - Warm-up- Consists of a set of preliminary exercises that prepares the body for the more rigorous demands of the workout. It is a very important segment as it sets the tone of your workout. \- This results in an increase in the efficiency of blood flow and release of oxygen to the working muscles. - Warm-up phases usually lasts from 5-10 minutes, depending on the set of time for the exercise. - Cool-down- designed to encourage relaxation. -As the warm up phase has rehearsal moves, the same movements during the first segment of the cool- down can still be repeated to gradually lower the intensity brought about by the exercise bout \- This provides the body with a smooth transition from exercise to a steady state of rest. \- This also prevents blood pressure from dropping too rapidly, which can happen if you allow the blood to pool in your extremities. - Rehearsal movements- movements that are identical to, but less intense than the movements you will execute during the workout phase. - Heart Rate Reserve- method entails palpation of your pulse to determine your heart rate(beats per minute, or bpm). - Talk test- is a subjective way to gauge exercise intensity. When you engage in physical activity, it should be noted that breathing should be rhythmic, comfortable and not laborious. - Coordination - Body Composition- denotes the sum of fats and non-fat such as muscles, bones, and vital organs, components that constitute our body. -It is multidimensional. - Flexibility- The intrinsic property of body tissues , such as your muscles, tendons, and ligaments that determines the range of motion achievable at a joint or group of joints without injury. - Cardiorespiratory endurance- the ability to perform large muscle, whole body exercise at moderate to high intensity levels for an extended period of time. - Components of Progression: - - - - - - - - Examples of lifestyles and leisure activities - Heart rate - Fundamental steps used in the contemporary dance hip hop category. - Fundamental steps used in contemporary dance in jazz movements - Fundamental steps used in contemporary dance in jazz movements - Fundamental steps used in contemporary dance in jazz movements - Fundamental steps used in folk dance - - Contemporary dance (Hiphop movements): - - - - - - - Folk dance- The fundamental dance steps include the change step, polka, waltz, sway balance, touch step, point step, and close step. These are performed using the 2/4 (for change step and polka), ¾ (for waltz and sway balance), or a combination of these time signatures (e.g, touch, point and close steps) - Box step movements- Step R foot forward (count 1), cross L foot over R (count 2), step R foot back (count 3), step L foot close to R (step 4). - Charleston Step- Step R foot forward (count 1), kick L foot to the front (count 2), step L foot to the back (count 3), step R foot close to L (count 4). - Waltz- Step right (Count 1), close step (Count 2), step right (Count 3) - Steps of sway balance with a waltz- Step right obliquely (Count 1, 2), Cross step left (Count 3) step right (Count 1), close step (Count 2), Step right (Count 3) - Fatigue or exertion association  - Rating of Perceived Exertion (RPE)- was designed by Dr. Gunner Borg to indicate one's level of perceived physical effort while avoiding the need to stop and count your heart rate during exercise. -It is a self-monitoring method where you observe your body\'s physiological indicators. Increased heart rate, breathing difficulties and muscle fatigue are the things you should note while exercising. - Fundamental steps in folk dance: The fundamental dance steps include the change step, polka, waltz, sway balance, touch step, point step, and close step. - Contemporary Dance -Contemporary dance moves are designed to encourage freedom of movement and self-expression.