BMI, formerly called the Quetelet index, is a measure for indicating nutritional status in adults.

It is defined as a person’s weight in kilograms divided by the square of the person’s height in
metres (kg/m2). For example, an adult who weighs 70 kg and whose height is 1.75 m will have a
BMI of 22.9.

70 (kg)/1.752 (m2) = 22.9 BMI

For adults over 20 years old, BMI falls into one of the following categories.

Table 1. Nutritional status

BMI Nutritional status

Below 18.5 Underweight

18.5–24.9 Normal weight

25.0–29.9 Pre-obesity

30.0–34.9 Obesity class I

35.0–39.9 Obesity class II

Above 40 Obesity class III

The BMI ranges are based on the effect excessive body fat has on disease and death and are
reasonably well related to adiposity. BMI was developed as a risk indicator of disease; as BMI
increases, so does the risk for some diseases. Some common conditions related to overweight
and obesity include: premature death, cardiovascular diseases, high blood pressure, osteoarthritis,
some cancers and diabetes.

BMI is also recommended for use in children and adolescents. In children, BMI is calculated
as for adults and then compared with z-scores or percentiles. During childhood and adolescence
the ratio between weight and height varies with sex and age, so the cut-off values that determine
the nutritional status of those aged 0–19 years are gender- and age-specific. The cut-off points of
the 2006 BMI-for-age reference for children aged 0–5 years for the diagnosis of overweight and
obesity were set as the 97th and the 99th percentile, respectively. For those aged 5–19 years,
overweight is defined as a BMI-for-age value over +1 SD and obesity as a BMI-for-age value
over +2 SD.
Different Physical Fitness Exercises

Swimming- is an individual or team sport

that requires the use of one's entire body to
move through water. The sport takes place
in pools or open water (e.g., in a sea or
lake). Competitive swimming is one of the
most popular Olympic sports, with varied
distance events
in butterfly, backstroke, breaststroke, freesty
le, and individual medley. In addition to
these individual events, four swimmers can
take part in either a freestyle or medley relay

. A medley relay consists of four swimmers who will each swim a different stroke, ordered as
backstroke, breaststroke, butterfly and freestyle. Swimming each stroke requires a set of specific
techniques; in competition, there are distinct regulations concerning the acceptable form for each
individual stroke

Jogging is a form of trotting or running at

a slow or leisurely pace. The main intention
is to increase physical fitness with less stress
on the body than from faster running but
more than walking, or to maintain a steady
speed for longer periods of time. Performed
over long distances, it is a form
of aerobic endurance training.

Hiking is the preferred term, in

Canada and the United States, for a long,
vigorous walk, usually on trails (footpaths),
in the countryside, while the
word walking is used for shorter,
particularly urban walks. On the other hand,
in the United Kingdom, and the Republic of
Ireland, the word "walking" is acceptable to
describe all forms of walking, whether it is a
walk in the park or backpacking in the Alps.
 Cycling, also called biking or bicycling,
is the use
of bicycles for transport, recreation, exercise
or sport People engaged in cycling are
referred to as "cyclists","bikers", or less
commonly, as "bicyclists" Apart from two-
wheeled bicycles, "cycling" also includes
the riding
of unicycles, tricycles, quadracycles, recumb
ent and similar human-powered
vehicles (HPVs).

Walking (also known as ambulation) is one

of the main gaits of locomotion among
legged animals. Walking is typically slower
than runningand other gaits. Walking is
defined by an 'inverted pendulum' gait in
which the body vaults over the stiff limb or
limbs with each step. This applies regardless
of the unusable number of limbs—
even arthropods, with six, eight, or more
limbs, walk.

Basketball is a team sport in which two

teams, most commonly of five players each,
opposing one another on a rectangular court,
compete with the primary objective
of shooting a basketball (approximately 9.4
inches (24 cm) in diameter) through the
defender's hoop (a basket 18 inches (46 cm)
in diameter mounted 10 feet (3.048 m) high
to a backboard at each end of the court)
while preventing the opposing team from
shooting through their own hoop. A field
goal is worth two points, unless made from
behind the three-point line, when it is worth
three. After a foul, timed play stops and the
player fouled or designated to shoot a
technical foul is given one or more one-
 Association football, more commonly
known as football or soccer,[a] is a team
sport played with a spherical ball between
two teams of eleven players. It is played by
250 million players in over 200 countries
and dependencies, making it the world's
most popular sport.[5][6][7][8] The game is
played on a rectangular field called
a pitch with a goal at each end. The object of
the game is to score by moving the ball
beyond the goal line into the opposing goal.

Developing basic volleyball skills for success.

Fundamentals

I'm sure you have often heard the key to success in sports is focusing on fundamentals.
This statement is perhaps more true in volleyball than any other sport.

The best teams are always the most highly skilled teams.

The most fundamentally sound teams have the best skills and are very confident. These
highly skilled players have the ability to focus better than anyone else.

Success Breads Success

As player skills improve, standards increase. This is key if you want to have highly
successful volleyball teams. As skill improves, the players expectation will increase. As a player
learns, they will start to expect to be more successful.

Learning is fun and as skill level improves, players will naturally try to improve their skill
level. This is a cycle that will never stop. As long as skill level is improving, players will never
become "burned out". It's natural to never be satisfied. As long as the athlete believes and
expects to improve, they will continue to always experience more success.

6 Basic Skills in Volleyball

Passing is often thought of as the most

important skill in volleyball. If you can't
pass the serve, then you won't ever put your
team in a position to score a point.

The importance of serving is often

undervalued. Many coaches don't teach
players to serve aggressive and use this
opportunity to give the team an advantage
for scoring points.

Blocking is perhaps the least taught skill in

volleyball. Players can get away with
poor blocking skills because not blocking
isn't going to hurt the team as much as being
poor at executing other skills in volleyball.

Digging is another skill that isn't focused on

quite as much as most skills in volleyball.
 The setter position is considered to be the most
important position in volleyball. The setter basically
runs the team offense.

Basic Strategy for Winning in Volleyball

The big picture END RESULT that we're after is to win the game. You win the game by
scoring points.

Now think of each skill in volleyball as having an END RESULT that you're after.

Always be focusing on the END RESULT

When first learning to play volleyball, skills should be taught with the end result in mind.

For example, the end result of the serve is the opponent passes or doesn't pass the ball.

The end result of the volleyball pass is the passer passes the ball to the setter to set the ball.

The end result of a set is a spike by an attacker.

The end result of a block is deflecting the ball coming from the opponent.

UNDERSTAND THE END RESULT OF EACH SKILL

It's important to understand the end result that we're after.

For example, every single time a passer passes the ball, they should be aware of whether or
not the ball was passed in such a way that made it easy for the setter to set it. The passer should
be aware of this because this is their role on the team....passing the ball to the setter in way
that makes the setter's job easier.

The better job a passer does passing, the easier it will be for the setter to set the ball to an
attacker.

This is why developing basic volleyball skills is so important.

The main goal should always be on developing individual player skills

Jumping High to Spike

 Calisthenics is a form of exercise consisting of a variety of movements which exercise
large muscle groups (gross motor movements), such as running, standing, grasping, pushing, etc.
These exercises are often performed rhythmically and with minimal equipment, as bodyweight
exercises. They are intended to increase strength, fitness and flexibility, through movements such
as pulling, pushing, bending, jumping, or swinging, using one's bodyweight for resistance.
Calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to
improving psychomotor skills such as balance, agility and coordination.
Urban calisthenics are a form of street workout; calisthenics groups perform exercise routines in
urban areas. Individuals and groups train to perform advanced calisthenics skills such as muscle-
ups, levers, and various freestyle moves such as spins and flips.
Sports teams and military units often perform leader-directed group calisthenics as a form
of synchronized physical training (often including a customized "call and response" routine) to
increase group cohesion and discipline. Calisthenics are also popular as a component of physical
education in primary and secondary schools over much of the globe.

Calisthenics is associated with the rapidly growing international sport called street
workout. Street workout consists of athletes performing calisthenics routines in timed sessions in
front of a panel of judges. The World Street Workout & Calisthenics Federation (WSWCF)
based in Riga, Latvia orchestrates the annual National Championships and hosts the World
Championships for all the national champions to compete at one competition. The World
Calisthenics Organization (WCO) based in Los Angeles, CA. promotes a series of competitions
known globally as the Battle of the Bars. The WCO created the first ever set of rules for formal
competitions, including weight classes, timed round system, original judging criteria and a 10-
point must system - giving increasing number of athletes worldwide an opportunity to compete
in these global competitions.

 Muscle-ups
One of the basic calisthenics routines. Performed by a combination routine of a pull-up
followed by a dip. May be done on pullup bars or rings.

 Squat jumps (box jumps)

Performed by entering a squatting position, then using a plyometric jumping movement
to jump as high as possible.

 Front lever
A front lever is performed by performing a lat pulldown of the bar with straight arms
until the body is parallel to the ground, with the front of the body facing upwards. May be
done on rings or pull-up bar.

 Push-ups
Performed face down on the floor, palms against floor under the shoulders, toes curled
upwards against the floor. The arms are used to lift the body while maintaining a straight
line from head to heel. The arms go from fully extended in the high position to nearly
fully flexed in the low position, while avoiding resting on the floor. Chest, shoulders, and
triceps are trained with this exercise.
  Pull-ups
An overhead bar (sometimes called a chin-up bar) is grasped using a shoulder-width grip.
The subject lifts their body up, chin level with the bar, and keeping the back straight
throughout. The bar remains in front of the subject at all times. The subject then slowly
returns to starting position in a slow controlled manner. This primarily trains the lats or
upper back muscles, as well as the forearms. An underhand grip variation or chin-
up trains both the back and biceps.

 Chin-ups
Much like the pull-up, except that the hand placement is reversed. The hands are facing
the person as he pulls his body up using the chin-up bar. The chin-up focuses on
the biceps muscles, rather than the Latissimus dorsi muscle which is the focus of the pull
up.[5]

 Squats
Standing with feet shoulder width apart, the subject squats down as far as possible,
bringing the arms forward parallel to the floor. The subject then returns to standing
position. Squats train the quadriceps, hamstrings, calves, and gluteal muscles.

 Back lever
A back lever is performed by lowering from an inverted hang from rings or bar, until the
gymnast's body is parallel to the ground and facing towards the floor.

 Handstand
A handstand is the act of supporting the body in a stable, inverted vertical position by
balancing on the hands. In a basic handstand the body is held straight with arms and legs
fully extended, with hands spaced approximately shoulder-width apart.

 Dips
Done between parallel bars or facing either direction of trapezoid bars found in some
gyms. Feet are crossed with either foot in front and the body is lowered until the elbows
are in line with the shoulders. The subject then pushes up until the arms are fully
extended, but without locking the elbows. Dips focus primarily on the chest, triceps,
and deltoids, especially the anterior portion.

 Hyperextensions
Performed in a prone position on the ground, the individual raises the legs, arms and
upper body off the ground.

 Leg raises
Lying on the back, hands in fists under buttocks, move feet up and down.

 Planks
This is the name for holding the 'top' position of a push-up for extended periods of time.
The primary muscle involved in this exercise is the rectus abdominis.

 Shuttle runs
This is running back and forth between two points (or cones) typically separated by 5-40
meters, as fast as possible, with a touchdown. The emphasis should be on stopping,
turning back and accelerate back to a sprint as quickly as possible.

 Burpees
A full body calisthenics workout that works abdominal muscles, chest, arms, legs, and
some parts of the back.
  L-sit
The L-sit is an acrobatic body position in which all body weight rests on the hands, with
the torso held in a slightly forward-leaning orientation, with legs held horizontally so that
each leg forms a nominal right-angle with the torso. The right-angle causes the body to
have a notable "L" shape, hence the name "L-sit". The L sit requires you to keep your
core tensed and hold your legs horizontal so your body sits in a perfect 'L' position. This
requires significant abdominal strength and a high level of hamstring flexibility.

Mimetic Dance is a style of dance that simply imitates behaviour found in nature,
particularly of animals. This style of dance is found in most indigenous cultures of the
Philippines, especially that of the Aetas.

A distinctive type is the wide assortment of mimetic dances in which movements try to mimic,
for example, the flight of birds, the catching of fish, the making of wine, and other aspects of
Visayan life.

Examples are:

Itik-itik (mimetic dance)

Mananagat (mimetic dance)

Mananguete (mimetic dance)

Ohong-Ohong (mimetic dance)

Itik-Itik
 Mananagat

Mananguete

Ohong_Ohong
Examples of individual sports:

1. Archery- is the art, practice, or skill of propelling "arrows" with the use of a "bow".

2. Badminton- is a "racquet sport" played by either two opposing players or two opposing pairs,
who take position on opposite halves of a rectangular court that is divided by a net.
3. Boxing- also called as "pugilism", is a combat sport in which two people engage in a contest
using only their fists.

4. Golf- is a precision club and ball sport, in which competing players use many types of clubs to hit the
balls into a series of holes on a golf course using the fewest number of stroke.

5. Table Tennis- also known as "ping-pong, is a sports in which two or four players hit a lightweight
hollow ball back and fourth using table tennis rackets.
Dual sports is a sports where in you played with someone else.

Examples of Dual sports:

1. Chess- is a two player board game, played on a chessboard, a square-checkered board with 64
squares arranged in an eight-by-eight grid.

2. Basketball- is a dual sports, the objective being to shoot a ball through a basket horizontally
positioned to score points while following a set of rules.
3. Synchronized Swimming- is a hybrid form of swimming dance and gymnastics, consisting of
swimmers performing a synchronized routine of elaborate moves in the water, accompanied by
music.

Badminton is a racquet sport played using racquets to hit a shuttlecock across a net.
Although it may be played with larger teams, the most common forms of the game are "singles"
(with one player per side) and "doubles" (with two players per side). Badminton is often played
as a casual outdoor activity in a yard or on a beach; formal games are played on a rectangular
indoor court. Points are scored by striking the shuttlecock with the racquet and landing it within
the opposing side's half of the court. Each side may only strike the shuttlecock once before it
passes over the net. Play ends once the shuttlecock has struck the floor or if a fault has been
called by the umpire, service judge, or (in their absence) the opposing side.

The shuttlecock is a feathered or (in informal matches) plastic projectile which flies
differently from the balls used in many other sports. In particular, the feathers create much
higher drag, causing the shuttlecock to decelerate more rapidly. Shuttlecocks also have a high top
speed compared to the balls in other racquet sports. The flight of the shuttlecock gives the sport
its distinctive nature.

The game developed in British India from the earlier game of battledore and shuttlecock.
European play came to be dominated by Denmark but the game has become very popular in
Asia, with recent competitions dominated by China. Since 1992, badminton has been
a Summer Olympic sport with four events: men's singles, women's singles, men's doubles, and
women's doubles,with mixed doubles added four years later. At high levels of play, the sport
demands excellent fitness: players require aerobic stamina, agility, strength, speed, and precision.
It is also a technical sport, requiring good motor coordination and the development of
sophisticated racquet movements.

Rules

The following information is a simplified summary of badminton rules based on the BWF
Statutes publication, Laws of Badminton.

Court

The court is rectangular and divided into halves by a net. Courts are usually marked for both
singles and doubles play, although badminton rules permit a court to be marked for singles
only.The doubles court is wider than the singles court, but both are of the same length. The
exception, which often causes confusion to newer players, is that the doubles court has a shorter
serve-length dimension.

The full width of the court is 6.1 metres (20 ft), and in singles this width is reduced to
5.18 metres (17 ft). The full length of the court is 13.4 metres (44 ft). The service courts are
marked by a centre line dividing the width of the court, by a short service line at a distance of
1.98 metres (6 ft 6 inch) from the net, and by the outer side and back boundaries. In doubles, the
service court is also marked by a long service line, which is 0.76 metres (2 ft 6 inch) from the
back boundary. The net is 1.55 metres (5 ft 1 inch) high at the edges and 1.524 metres (5 ft) high
in the centre. The net posts are placed over the doubles sidelines, even when singles is played.
The minimum height for the ceiling above the court is not mentioned in the Laws of Badminton.
Nonetheless, a badminton court will not be suitable if the ceiling is likely to be hit on a high
serve.

The legal bounds of a badminton court during various stages of a rally for singles and
doubles games

When the server serves, the shuttlecock must pass over the short service line on the opponents'
court or it will count as a fault. The server and receiver must remain within their service courts,
without touching the boundary lines, until the server strikes the shuttlecock. The other two
players may stand wherever they wish, so long as they do not block the vision of the server or
receiver.

At the start of the rally, the server and receiver stand in diagonally opposite service
courts (see court dimensions). The server hits the shuttlecock so that it would land in the
receiver's service court. This is similar to tennis, except that in a badminton serve the whole
shuttle must be below 1.15 metres from the surface of the court at the instant of being hit by the
server's racket with the shaft pointing downwards, the shuttlecock is not allowed to bounce and
in badminton, the players stand inside their service courts, unlike tennis.

When the serving side loses a rally, the server immediately passes to their opponent(s) (this
differs from the old system where sometimes the serve passes to the doubles partner for what is
known as a "second serve").

In singles, the server stands in their right service court when their score is even, and in
her/his left service court when her/his score is odd.

In doubles, if the serving side wins a rally, the same player continues to serve, but he/she
changes service courts so that she/he serves to a different opponent each time. If the opponents
win the rally and their new score is even, the player in the right service court serves; if odd, the
player in the left service court serves. The players' service courts are determined by their
positions at the start of the previous rally, not by where they were standing at the end of the rally.
A consequence of this system is that each time a side regains the service, the server will be the
player who did not serve last time.

Scoring

Each game is played to 21 points, with players scoring a point whenever they win a rally
regardless of whether they served[13] (this differs from the old system where players could only
win a point on their serve and each game was played to 15 points). A match is the best of three
games.

If the score reaches 20-all, then the game continues until one side gains a two-point lead (such
as 24–22), except when there is a tie at 29-all, in which the game goes to a golden point.
Whoever scores this point will win.

At the start of a match, the shuttlecock is cast and the side towards which the shuttlecock is
pointing serves first. Alternatively, a coin may be tossed, with the winners choosing whether to
serve or receive first, or choosing which end of the court to occupy first, and their opponents
making the leftover the remaining choice.

In subsequent games, the winners of the previous game serve first. Matches are best out of
three: a player or pair must win two games (of 21 points each) to win the match. For the first
rally of any doubles game, the serving pair may decide who serves and the receiving pair may
decide who receives. The players change ends at the start of the second game; if the match
reaches a third game, they change ends both at the start of the game and when the leading
player's or pair's score reaches 11 points.

Lets

If a let is called, the rally is stopped and replayed with no change to the score. Lets may
occur because of some unexpected disturbance such as a shuttlecock landing on a court (having
been hit there by players playing in adjacent court) or in small halls the shuttle may touch an
overhead rail which can be classed as a let.

If the receiver is not ready when the service is delivered, a let shall be called; yet, if the receiver
attempts to return the shuttlecock, the receiver shall be judged to have been ready.

Racquets

Badminton racquets are lightweight, with top quality racquets weighing between 70 and 95
grams (2.5 and 3.4 ounces) not including grip or strings.They are composed of many different
materials ranging from carbon fibre composite (graphite reinforced plastic) to solid steel, which
may be augmented by a variety of materials. Carbon fibre has an excellent strength to weight
ratio, is stiff, and gives excellent kinetic energy transfer. Before the adoption of carbon fibre
composite, racquets were made of light metals such as aluminium. Earlier still, racquets were
made of wood. Cheap racquets are still often made of metals such as steel, but wooden racquets
are no longer manufactured for the ordinary market, because of their excessive mass and cost.
Nowadays, nanomaterials such as carbon nanotubes and fullerene are added to racquets giving
them greater durability.[citation needed]
 Table Tennis also known as ping-pong, is a sport in which two or four players hit a
lightweight ball back and forth across a table using small rackets. The game takes place on a hard
table divided by a net. Except for the initial serve, the rules are generally as follows: players
must allow a ball played toward them to bounce one time on their side of the table, and must
return it so that it bounces on the opposite side at least once. A point is scored when a player fails
to return the ball within the rules. Play is fast and demands quick reactions. Spinning the ball
alters its trajectory and limits an opponent's options, giving the hitter a great advantage.

Table tennis is governed by the worldwide organization International Table Tennis

Federation (ITTF), founded in 1926. ITTF currently includes 226 member associations.The table
tennis official rules are specified in the ITTF handbook.Table tennis has been an Olympic
sport since 1988,with several event categories. From 1988 until 2004, these were men's singles,
women's singles, men's doubles and women's doubles. Since 2008, a team event has been played
instead of the doubles.

Equipment

Ball

The international rules specify that the game is played with a sphere having a mass of 2.7
grams (0.095 oz) and a diameter of 40 millimetres (1.57 in). The rules say that the ball shall
bounce up 24–26 cm (9.4–10.2 in) when dropped from a height of 30.5 cm (12.0 in) onto a
standard steel block thereby having a coefficient of restitution of 0.89 to 0.92. Balls are now
made of a polymer instead of celluloid as of 2015, colored white or orange, with a matte finish.
The choice of ball color is made according to the table color and its surroundings. For example, a
white ball is easier to see on a green or blue table than it is on a grey table. Manufacturers often
indicate the quality of the ball with a star rating system, usually from one to three, three being the
highest grade. As this system is not standard across manufacturers, the only way a ball may be
used in official competition is upon ITTF approval (the ITTF approval can be seen printed on the
ball).

The 40 mm ball was introduced after the end of the 2000 Summer Olympics.This created
some controversies. Then World No 1 table tennis professional Vladimir Samsonov threatened to
pull out of the World Cup, which was scheduled to debut the new regulation ball on October 12,
2000.

Table

The table is 2.74 m (9.0 ft) long, 1.525 m (5.0 ft) wide, and 76 cm (2.5 ft) high with any
continuous material so long as the table yields a uniform bounce of about 23 cm (9.1 in) when a
standard ball is dropped onto it from a height of 30 cm (11.8 in), or about 77%.[25][26] The
table or playing surface is uniformly dark coloured and matte, divided into two halves by a net at
15.25 cm (6.0 in) in height. The ITTF approves only wooden tables or their derivates. Concrete
tables with a steel net or a solid concrete partition are sometimes available in outside public
spaces, such as parks.
Racket/paddle

Players are equipped with a laminated wooden racket covered with rubber on one or two
sides depending on the grip of the player. The ITTF uses the term "racket",[28] though "bat" is
common in Britain, and "paddle" in the U.S. and Canada.

The wooden portion of the racket, often referred to as the "blade", commonly features
anywhere between one and seven plies of wood, though cork, glass fiber, carbon fiber, aluminum
fiber, and Kevlar are sometimes used. According to the ITTF regulations, at least 85% of the
blade by thickness shall be of natural wood.[29] Common wood types include balsa, limba,
and cypress or "hinoki", which is popular in Japan. The average size of the blade is about 17
centimetres (6.7 in) long and 15 centimetres (5.9 in) wide, although the official restrictions only
focus on the flatness and rigidity of the blade itself, these dimensions are optimal for most play
styles.

Table tennis regulations allow different surfaces on each side of the racket. Various types of
surfaces provide various levels of spin or speed, and in some cases they nullify spin. For
example, a player may have a rubber that provides much spin on one side of their racket, and one
that provides no spin on the other. By flipping the racket in play, different types of returns are
possible. To help a player distinguish between the rubber used by his opposing player,
international rules specify that one side must be red while the other side must be black.The
player has the right to inspect their opponent's racket before a match to see the type of rubber
used and what colour it is. Despite high speed play and rapid exchanges, a player can see clearly
what side of the racket was used to hit the ball. Current rules state that, unless damaged in play,
the racket cannot be exchanged for another racket at any time during a match.

Starting a game

According to ITTF rule 2.13.1, the first service is decided by lot,normally a coin toss.It is
also common for one player (or the umpire/scorer) to hide the ball in one or the other hand,
usually hidden under the table, allowing the other player to guess which hand the ball is in. The
correct or incorrect guess gives the "winner" the option to choose to serve, receive, or to choose
which side of the table to use. (A common but non-sanctioned method is for the players to play
the ball back and forth three times and then play out the point. This is commonly referred to as
"serve to play", "rally to serve", "play for serve", or "volley for serve".)
 Dance are moves loosely defined as relying on speed, momentum, and acrobatic
elements for performance. They are prominent in B-boying, often the centerpieces of routines
featuring the other elements (toprock, downrock, and freezes) that make up breaking. Also,
power moves are closer to gymnastics than dancing. B-boys who focus heavily on power moves
and execute them as a main part of their routines are often called "power heads".

Types
Spins

A b-boy performing an air chair spin, in 4X slow-motion.

 Back spin: One of the first and most famous spinning power moves, the dancer is balled up
and spinning on his or her back. In some variations, the dancer may choose to hop while
spinning.
 Shoulder spin
 Air chair spin
 Zulu spin
 The headspin is an athletic move in which a person spins on their head from a headstand
position. These may be done continuously through hand-tapping and proper balance.

Handstand moves

 The 1990 is a breakdance move which resembles a rapidly spinning one-handed handstand.
Created Spinner of the Dynamic Rockers referred to as a "Hand Spin"*2000s are similar to
1990s, but with both hands.
 Airflare is a breakdance move that requires the dancer to revolve hand to hand while keeping
their legs in the air in a V-Formation.
Floats
Floats were one of the first power moves in the 80's. The body is usually in a fixed position
while the arms move.

 Crickets and variants: Hydro, Jackhammer, Lotus Jackhammer, Super Jackhammer,

Darkhammer, Hopping Turtles/Scratching Turtles, etc.
 UFO, Boomerangs, Inside Boomerangs, Gorillas, Gremlin Spins/Buddha spins

Swipes
Swipes are one of the most recognizable power moves. The b-boy or b-girl leans back, whips his
or her arms to one side to touch the ground, and his or her legs follow closely behind, twisting
360 degrees to land on the ground once again.

 A variant is the master swipe, also known as a superman swipe or one-footed swipe
Shadow Swipes is a variation of the swipe that incorporates the chair freeze to start the swipe.
Created by Bboy Kid Shade of Hong Kong, it is one of his signature moves.
Windmills
The headmill is a windmill variant performed without the use of hands for stability, rotating with
the head and shoulders as the pivot point. As headmills free the hands, there are many further
variations defined by the positioning of the hands.
Major windmill variants:

 Mummies/Coffin
 Nutcrackers
 Eggbeaters
 HandCuffs
 Bellymills/superman
 Confusions
 Barrels/headmills
 Forearms
 Airplane/Highrisers/Highrises
 Munchmills/Babymills
 Tombstone

Flares
Flares are a widely recognized power move borrowed from gymnastics. Major variants:

 King Flares/Hopping Flare

 Crossed-legged Flare
 Chair Flare
 Double Chair Flare
 Sandwich Flare
 Lotus Flare
 Thread Flare
 One-legged Flare
 Virgin/Double Leg Circles - flares done with closed, straight legs
Hip-hop dance refers to street dance styles primarily performed to hip-hop music or that have
evolved as part of hip-hop culture. It includes a wide range of styles primarily breaking which
was created in the 1970s and made popular by dance crews in the United States. The television
show Soul Train and the 1980s films Breakin', Beat Street, and Wild Style showcased these
crews and dance styles in their early stages; therefore, giving hip-hop mainstream exposure. The
dance industry responded with a commercial, studio-based version of hip-hop—sometimes
called "new style"—and a hip-hop influenced style of jazz dance called "jazz-funk". Classically
trained dancers developed these studio styles in order to create choreography from the hip-hop
dances that were performed on the street. Because of this development, hip-hop dance is
practiced in both dance studios and outdoor spaces. The commercialization of hip-hop dance
continued into the 1990s and 2000s with the production of several television shows and movies
such as The Grind, Planet B-Boy, Rize, StreetDance 3D, America's Best Dance Crew, Saigon
Electric, the Step Up film series, and The LXD, a web series. Though the dance is established in
entertainment, including mild representation in theater, it maintains a strong presence in urban
neighborhoods which has led to the creation of street dance derivatives Memphis
jookin, turfing, jerkin', and krump

Breaking

Breaking was created in the South Bronx, New York City during the early 1970s. [3] It
is the first hip-hop dance style. At the time of its creation, it was the only hip-hop dance style
because Afrika Bambaataa classified it as one of the five pillars of hip-hop culture along
with MCing (rapping), DJing (turntablism), graffiti writing (bombing), and knowledge. Though
African Americans created breaking Puerto Ricans maintained its growth and development when
it was considered a fad in the late 1970s. In a 2001 interview Richard "Crazy Legs" Colón, the
president of Rock Steady Crew, commented on how Puerto Ricans contributed to breaking: "I
think the difference is when the brothas first started doing [it] and it was at its infancy they
weren't doing acrobatic moves. That didn't come into play until more Puerto Ricans got involved
in the mid 70s. We then took the dance, evolved it and kept it alive. In '79 I was getting dissed. I
would go into a dance and I would get dissed by a lot of brothas who would ask 'Why y'all still
doing that dance? That's played out'. By 79, there were very few African American brothas that
was doing this... We always maintained the flava. It was like a changing of the guard and all we
did was add more flava to something that already existed." Breaking includes four foundational
dances: toprock, footwork-oriented steps performed while standing up; downrock, footwork
performed with both hands and feet on the floor; freezes, stylish poses done on your hands;
and power moves, complex and impressive acrobatic moves.[31] Transitions from toprock to
downrock are called "drops.
Locking

Locking, originally called Campbellocking, was created in 1969 in Los Angeles,

California by Don "Campbellock" Campbell and popularized by his crew The Lockers. In
addition to Campbell, the original members of The Lockers were Fred "Mr. Penguin" Berry, Leo
"Fluky Luke" Williamson, Adolfo "Shabba-Doo" Quiñones, Bill "Slim the Robot" Williams,
Greg "Campbellock Jr" Pope, and Toni Basil, who also served as the group's manager. At the
2009 World Hip Hop Dance Championships, Basil became the first female recipient of the
Living Legend Award in honor of her role in giving locking commercial exposure.

Locking looks similar to popping, and the two are frequently confused by the casual
observer. In locking, dancers hold their positions longer. The lock is the primary move used in
locking. It is "similar to a freeze or a sudden pause." A locker's dancing is characterized by
frequently locking in place and after a brief freeze moving again. According to Dance
Spirit magazine, a dancer cannot perform both locking and popping simultaneously; thus, it is
incorrect to call locking "pop-locking". While both styles are from Los Angeles, locking and
popping are two distinct funk styles with their own histories, their own set of dance moves, their
own pioneers, and their own competition categories. Locking is more playful and character-
driven, whereas popping is more illusory. In popping, dancers push the boundaries of what they
can do with their bodies. Locking has specific dance moves that distinguish it from popping and
other funk styles. In the 2006 book Total Chaos, hip-hop historian Jorge "Popmaster Fabel"
Pabon lists some of these moves which include "the lock, points, skeeter [rabbits], scooby doos,
stop 'n go, which-away, and the fancies." In addition, Lockers commonly use a distinctive dress
style characterized by colorful clothing with stripes and suspenders.

Popping

Popping was derived from the earlier Boogaloo street dance movement taking place in Oakland,
California during the late 1960's, the Boogaloo dance form incorporated techniques of soulful
footwork steps, arm movements, stop-motion animation, the robot, & posing hard - which
contracted muscles during robotic poses to the music of Funk.[45] Throughout the 1960's and
1970's - Boogaloo groups in Oakland, CA such as One Plus One, the Black Resurgents and the
Black Messengers would help popularize the dance.[46] Early Boogaloo movements would
inspire groups throughout the San Francisco Bay Area and eventually spread to Fresno,
California in the 1970s and popularized by Samuel "Boogaloo Sam" Solomon and his crew
the Electric Boogaloos.It is based on the technique of quickly contracting and relaxing muscles
to cause a jerk in a dancer's body, referred to as a pop or a hit. When performed correctly,
each hit is synchronized to the rhythm and beats of the music. Popping is also used as an
umbrella term to refer to a wide range of closely related illusionary dance styles such as
strobing, liquid, animation, twisto-flex, and waving.Dancers often integrate these styles with
standard popping to create a more varied performance. In all of these subgenres it appears to the
spectator that the body is popping. The difference between each subgenre is how exaggerated the
popping is. In liquid, the body movements look like water. The popping is so smooth that the
movements do not look like popping at all; they look fluid. The opposite of this is strobing (also
called ticking) in which the movements are staccato and jerky.

Popping as an umbrella term also includes gliding. Gliding is a lower body dance performed
with little to no movements in the chest or arms. In gliding a dancer appears as if they are
drifting across the floor on ice.Opposite from gliding is tutting, an upper body dance that uses the
arms, hands, and wrists to form right angles and create geometric box-like shapes. Tutting can be
done primarily with the fingers rather than the arms. This method is called finger tutting. In both
variations the movements are intricate, linear, and form 90° or 45° angles. In practice, tutting
looks like the characters on the art of ancient Egypt,hence the name—a reference to King Tut.

While popping as an umbrella term is widely used by hip-hop dancers and in competitive
hip-hop dancing, Timothy "Popin' Pete" Solomon of the Electric Boogaloos disagrees with the
use of the word "popping" in this way. Many of these related styles (animation, liquid, tutting,
etc.) can not be traced to one person or group. Solomon states "There are people who wave and
there are people who tut. They're not popping. I say this to give the people who created other
styles their just dues and their props."
 Electric boogie is a style of popping (ticking) but the major difference is that Popping
creates a soft wave whereas Electric Boogie creates more jerky waves with micro wave moves,
executed with a high velocity more difficult than classical popping. The Robot, and the more
smooth and controlled movements of mime are characteristic. Instead of throwing the body in
and out of control like locking, or in total hydraulic control like The Robot, energy is passed
through the body popping and snapping elbows, wrists, necks, hips and just about all the body
joints along the way. Electric Boogaloo is more like mime in the sense that it imitates a live wire
of electrical current or rippling river, but it still needs the control of The Robot to give it style.

Breakdance B-Boying
Breaking or b-boying, commonly called breakdancing, is a style of dance that evolved as part of
hip-hop culture among Black and Latino American youths in the South Bronx during the 1970s.
It is danced to both hip-hop and other genres of music that are often remixed to prolong the
musical breaks.

Four basic elements form the foundation of breaking. The first is Toprock, a term referring to the
upright dancing and shuffles. The second element is Downrock which refers to footwork dancing
performed on the floor. The third element is the Freeze, the poses that breakers throw into their
dance sets to add punctuation to certain beats and end their routines. The fourth element is
the Power Moves. These are the most impressive acrobatic moves normally made up of circular
motions where the dancer will spin on the floor or in the air.

Uprock
The term breakdancing, though commonly used, is frowned upon by those immersed in hip-hop
culture because the term created by the media to describe what was called breaking or b-boying
in the street. The majority of the art form’s pioneers and most notable practitioners refer to the
dance as b-boying.

Uprock is a soulful, competitive street dance using the rhythms of Soul, and Funk music. The
dance consists of foot shuffles, spins, turns, freestyle movements, sudden body movements
called "jerks" and hand gestures called "burns". Uprock is said to be mastered with discipline,
patience, heart, soul, and knowledge.

Funk
Funk dancing originated on the West coast of the United States, where it developed in the late
60’s as a reaction to the fusion of Soul and Disco, as well as early R’n’B and Hip Hop music.
It is a highly choreographed dance form, similar to dances seen on commercial video clips. It
features a mixture of sharp and fluid movements, popping & locking and animated expression.

Contemporary dance is a genre of dance performance that developed during the mid twentieth
century and has since grown to become one of the dominant genres for formally trained dancers
throughout the world, with particularly strong popularity in the U.S. and Europe. Although
originally informed by and borrowing from classical, modern, and jazz styles, it has since come
to incorporate elements from many styles of dance.Due to its technical similarities, it is often
perceived to be closely related to modern dance, ballet, and other classical concert dance styles.
In terms of the focus of its technique, contemporary dance tends to combine the strong but
controlled legwork of ballet with modern that stresses on torso. It also employs contract-
release, floor work, fall and recovery, and improvisation characteristics of modern
dance.Unpredictable changes in rhythm, speed, and direction are often used, as well.
Additionally, contemporary dance sometimes incorporates elements of non-western dance
cultures, such as elements from African dance including bent knees, or movements from the
Japanese contemporary dance,

The Top 10 Types of Dance

1. Ballet

Tutus, pointe shoes and men in tights are what come to mind when someone speaks of
ballet. Yet Ballet is so much more than that. Said to be the most difficult genre to master, ballet
is a poised style of dance that is at the core of all forms of dance. It is usually set, but not limited
to, orchestrated music and is often the first dance style a child will experience as they begin their
dance training. Ballet shoes are usually worn until the dancers feet have developed enough
strength to progress into pointe shoes. This often happens around the age of 12 and only after the
students have been given permission by their teacher. Ballet is an excellent teaching tool for all
dancers as it is a complex mixture of technique, coordination and musicality.
2. Tap

Tap is best described as "musical feet". Tap is a form of dance where dancers use their
feet as percussive instruments. Tap shoes are specially designed with metal plates on the toe and
heel called taps. There are many different styles of tapping however the two most noted are
Rhythm Tap and Broadway Tap. Rhythm Tap is more musically driven, where as Broadway Tap
is more dance and movement oriented. Tap is great for fostering rhythm in dancers.

3. Jazz

Jazz is the most popular style of dance among dancers. Jazz pulls from all dance
styles mixing them together to create a high energy style that knows no boundaries. It has been
influenced by ballet, modern, tap, hip-hop, African dance and many more styles. Jazz is most
often set to up beat popular songs of the time. Jazz shoes are worn for this style and are typically
a leather split sole allowing the dancers foot more freedom to bend and move. Due to the upbeat
music, power packed moves and limitless style, it isn’t hard to see why this is the most popular
dance style!

4. Modern

Modern was said to be developed as a rebellion against classical ballet. Since then it has
come into its own. Built on concept of rawness. Modern dance focuses on the dancers strong
relationship with the floor, methods of contractions, release and movement, and the connectivity
of breath. Modern can be performed in bare feet, or with a half-sole style shoe that will allows
freedom in the foot while providing protection from the floor. Dance Paws, FootUndeez, and
Twylas are some of the most popular styles worn in modern. Though developed out of the
distaste for classical ballet, modern and ballet are closely linked in the complexity of technique,
coordination and musicality.

5. Lyrical

Though the basis of lyrical is ballet it also encompasses both jazz and modern. It is dynamic
while instantaneously subtle. Lyrical focuses on conveying feelings and emotions through
movement and is usually set to popular songs. Lyrical is often danced wearing Twyla’s, Dance
Paws, FootUndeez or bare feet. Though proper dance techniques are important, the true heart of
lyrical is found in its expressive nature.

6. Hip Hop

Hip Hop is an urban dance style also known as Street Dance. Hip Hop is edgy, raw and
intense. The founder of popping, locking and krumping, Hip Hop is mostly danced to rap, urban
and hip hop music. High top sneakers, funky bright sneakers, and traditional Hip Hop Shoes are
normally worn by dancers. What sets Hip Hop apart from most dance genres is that it is often
freestyle in nature and does not follow a vocabulary. Hip Hop is a style of dance that is open to
personal expression.

7. Contemporary

Contemporary dance embodies ballet, modern, jazz and lyrical. It uses technique such as
ballet as its fundamentals and creates many more greater movements that do not adhere to the
strict rules of ballet and modern. There are different categories of contemporary dance such as
Contemporary Ballet and Contemporary Jazz. Contemporary dance is often danced to all types of
music and in bare feet with non-traditional costumes.

8. Highland Dancing

Highland dance was developed in the Gaelic Highlands of Scotland and should not be
confused with Scottish Country Dancing. Highland dancing requires a lot of stamina , as well as
arm and leg strength. Many people confuse Scottish highland dance with Irish dance but,
Highland dancing is from Scottland and is traditional, whereas, Irish dance is from Ireland and is
progressive. Younger dancer may wear ballet shoes, however, when they get older
traditional Ghillies are often required.

9. Line Dancing

Line Dancing is a social dance that is made up of a sequence of repeated steps. Line
dancing is is traditionally associated with country-western music and dance. Line dancing is a
solo dance that is danced in a straight line, a circle or in a “follow the leader” pattern. Footwear
is decided by the dancer and is if often cowboy boots for the men and heels for the women.
Many women choose to wear a Cuban heel shoe as it offers great support and is the perfect heel
height for any age!

10. Irish Dancing

Irish dancing originated from Ireland and can be divided into performance and social dances.
Made famous by Riverdance it is best recognized by stationary arms combined with rapid leg
and foot movements. Both Irish soft shoes and hard shoes are worn depending on the style of
Irish dance. Irish dancers are also known for their bold-colour, and intricately detailed dance
costumes.
 Dancesport is the term used to describe high level American style and international style
ballroom dancing. It is done on a competitive level rather than exhibition or social dancing, and
features various categories such as International Latin-American, International Ballroom,
American Rhythm and American Smooth.
As this advanced degree of dancing is classed as a sport, events are regulated at both
international and national levels via various official dancesport organisations including the
famous World Dance Sport Federation. The first world championship was held over a hundred
years ago, although it was not an official event at the time, and in 1969, dancesport was first
shown on television to an excited audience. This was due to the popularity of couples’ dancing
together at this time, as well as the colourful glamorous attire and the dancers’ athletic and
flamboyant moves. Ultimately, this led to the long running BBC series ‘Come Dancing,’ and the
current series, ‘Strictly Ballroom,’ which involves celebrities from all different genres including
film, TV, radio, politics and sport.

There is a broad spectrum of dance competitions which dancers can compete in, and dance
fans can watch. These include the world famous, highly esteemed Blackpool Dance Festival
which was initiated in 1920. This is the most popular event of the dance calendar for many
dancers and fans, and during this time people from different countries head up to Blackpool for
eight days of fun filled dance. The competitions are open to everyone, both professionals and
amateurs.
 As a ballroom dance, the samba is a partner dance. Ballroom samba, even more than other
ballroom dances, is very disconnected from the origins and evolution of the music and dance that
gives it its name.
Most steps are danced with a slight downward bouncing or dropping action. This action is
created through the bending and straightening of the knees, with bending occurring on the beats
of 1 and 2, and the straightening occurring between. However, unlike the bouncing of,
e.g., Polka, there is no considerable bobbing. Also, Samba has a specific hip action, different
from that in ballroom Latin dances (Rumba and Cha-Cha-Cha).
The ballroom samba is danced to music in 2/4 or 4/4 time. It uses several different rhythmic
patterns in its figures, with cross-rhythms being a common feature.

Cha-Cha

Flirty, sexy and loads of fun best describes this fun Cuban dance. Exciting “hot’ music is
used to dance Cha Cha (whether it be traditional or top 40). You will use this dance at weddings,
Ballroom dances, cruises and many other social events.

Waltz
Unique to the Waltz is the techniques of "rise and fall" and "body sway." Rise and fall refer to
the elevating and lowering that a dancer feels as he or she moves onto the toes, then relaxes
through the knee and ankle, ending on a flat foot. This stylish action gives couples an up-and-
down appearance as they glide effortlessly around the floor. Body sway gives couples a
pendulum-like look, swinging and swaying their upper bodies in the direction they are moving.
These actions should be smooth and confident, making the Waltz a simple, yet elegant and
beautiful, dance.
Foxtrot

The foxtrot is a smooth, progressive dance characterized by long, continuous flowing

movements across the dance floor. It is danced to big band (usually vocal) music. The dance is
similar in its look to waltz, although the rhythm is in a
time signature instead of
Developed in the 1910s, the foxtrot reached its height of popularity in the 1930s and remains
practiced today.
Basic Ballet Positions

Positions of the Feet

positions utilizes turn-out, or a 90-degree rotation of the leg from the hip joint. Refer to the
pictures below and match your feet to each of them to the best of your ability. Remember:
Dancers work many years to achieve a full 90-degree turn-out!
Positions of the Arms
There are also various positions of the arms. Match your arms to the pictures shown
below.
Movements in Dance
There are multiple steps referred to as the “movements in dance.” There are three movements
that ballet/dance beginners learn. First learn to pronounce the terminology given below, learn
the definition, and then attempt to do the movement described.

1. plie (plee-ay): to bend. Keeping both feet flat on the floor at all times, bend your
knees. Remember to send your knees directly out over your toes!
2. releve (ruh-leh-vay’): to rise. This can be done on one foot or both feet together.
Start with the feet together, keep the knees straight and lift the heels high enough so
all of your body weight is on the balls of the feet – NOT the tips of your toes. Repeat
this on one foot.
saute (soh-tay): to jump. This sort of jump is performed “two feet to two feet.” This means that
you leave the ground by jumping off of both feet at the same time and you land on both feet at
the same time. Begin in a plie (as described above). Using your feet the same way you did to
perform releve, propel yourself into the air. Be sure to straighten and extend your legs in the air,
but land in plie to cushion your knees.
 Bmi
 Different Physical Fitness Exercises
 Volleyball Lessons
 Calisthenics
 Dance Memetics
 Individual and Dual Sports
 Badminton and Table Tennis
 Power Dance and Hip Hop
 Contemporary Dance
 Dance Sport
 Basics Steps in Dancing ( Ballet )
 Basic Hand Movements ( Ballet )

Submitted by:

Tabaloc, John Kevin E.

BSED-1

Submitted to:

Mr. Vicencio Rendon

P.E Instructor
 Bmi
 Different Physical Fitness Exercises
 Volleyball Lessons
 Calisthenics
 Dance Memetics
 Individual and Dual Sports
 Badminton and Table Tennis
 Power Dance and Hip Hop
 Contemporary Dance
 Dance Sport
 Basics Steps in Dancing ( Ballet )
 Basic Hand Movements ( Ballet )

Submitted by:

Repollo, Angelica

BSED-1

Submitted to:

Mr. Vicencio Rendon

P.E Instructor
 Bmi
 Different Physical Fitness Exercises
 Volleyball Lessons
 Calisthenics
 Dance Memetics
 Individual and Dual Sports
 Badminton and Table Tennis
 Power Dance and Hip Hop
 Contemporary Dance
 Dance Sport
 Basics Steps in Dancing ( Ballet )
 Basic Hand Movements ( Ballet )

Submitted by:

Acedera, Meanne

BSED-1

Submitted to:

Mr. Vicencio Rendon

P.E Instructor