Health Optimizing Physical Education 3
REVIEWER | 1ST SEMESTER – 1ST QUARTER | MODULE BASED
SELF-ASSESS HEALTH-RELATED FITNESS STATUS
Health-Related Fitness (HRF)
CARDIORESPIRATORY ENDURANCE
It is the flexibility to interact in physical activities in
an exceedingly long period of your time.
THREE MINUTE STEP TEST – It is the one of the
quickest ways to test cardiorespiratory endurance
using a 12-inch step/bench, stopwatch, and a
metronome.
BODY COMPOSITION
It is the ratio of the muscles to fats in the body.
SKIN FOLD – A technique to estimate what
quantity fat is on the body. It uses a device called
calliper to lightly pinch the skin and underlie fat in
several places.
BODY MASS INDEX (BMI) – It is the person’s weight
in kilograms divided by the square of height in
meters.
FLEXIBILITY
It is the power to manuever the joints or series of
joints through a large range of motions.
SIT AND REACH TEST – It measures the edibleness
of the clients’ lower back and hamstrings.
ZIPPER TEST – To test the upper arm and should
girdle flexibility intended to parallel the
strength/endurance assessment of the region.
MUSCULAR ENDURANCE
The power to use muscle repetitively against
resistance for an extended period of your time
without easily experiencing fatigue.
PUSH UP – It is known as the press up test. It
measures the upper body strength through the
quantity of times the body pushed off the ground
properly.
PLANKS – It is an isometric strength training core
exercise in an exceedingly prone position.
SIT UPS – It is an example of compound strength-
training exercises that focus on ab groups, hip
muscle, and other stabilizing muscles within the
chest, neck, lower back and legs.
SQUATS – It is a a full strength-training body
exercise that’s performed in a exceedingly
crouching or sitting position, arms forward for
balance, knees bent and heels near to or touching
the buttocks or the rear of the thigh.
MUSCULAR STRENGTH
It is the power of the muscle to exert an excellent
amount of force with a one maximal effort.
DIPS – A test of upper body strength and strength
endurance.
PULL-UPS – It is also called the chin-up test. It is
widely used as a measure of upper body strength.
BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT
Personal Barriers
1. Lack of Time
2. Social Influence
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. Lack of Resource
8. Weather Condition
9. Family Involvement
Environmental Barriers
The environment in which we live has a great
influence on our level of physical activity. Obvious
factors include the accessibility of walking paths,
cycling trails, and recreation facilities. Factors such
as traffic, availability of public transportation,
crime, and pollution may also have an effect.
ONE’S DIET FOR A DANCERS
FLUIDS
 Proper hydration.
 Adequate fluid intake.
 Consuming small amounts of water
continuously, not just at the point of thirst.
CARBOHYDRATES
 Known as carbs or starches.
 It should compromise a majority of a
dancers’ food intake, about 50% to 65%.
FATS
 Consumption of “good” fats.
 Foods such as avocado, nuts, fish, and
some seafood, all contain high levels of fat,
nut these are low in saturated fats, or
“bad” fats, and are quite essential to
healthy eating.
 To maintain a healthy level of fat of around
20% to 30% of the overall diet is crucial.
Health Optimizing Physical Education 3
REVIEWER | 1ST SEMESTER – 1ST QUARTER | MODULE BASED
PROTEINS
 Maximum amount as 12% to 15% if a
dancer’s overall diet should compromises
lean proteins found in meat and poultry,
beans, tofu, legumes, and certain sorts of
fish.
VITAMINS AND MINERALS
 It also aid in repairing over-worked
muscles helping to recover from
performances or workouts.
 Dancers should eat five servings of fruits
and vegetables each day consisting of
fresh, whole grains and breads, dairy
products, and lean red meat.
BREAKFAST
 The most important meal of the day.
 It will determine your energy level for the
rest of the day.
MID-MORNING SNACK
 To adequately fuel your body, try eating
smaller meals every three hours
 It will keep you from feeling fatigued before
your lunch hour arrives.
APPLYING FITT PRINCIPLES IN DANCE
FREQUENCY
The more physical activity we perform in a week
means the more it improved our health condition.
INTENSITY
The more your movements increase and
movements become more complex the more it
circulates the heart muscle faster.
TIME
The longer time you spent dancing the more
calories you burn, the longer amount of cardio
vascular activity you perform.
TYPE
The choice of your dance based from your interest.
ADAPTATION
Letting your body to adapt to the stress level that
we apply during exercises, gradual increasing
makes our body adopts the changes.
APPLYING PRINCIPLE OF EXERCISE
Purpose of Training Principle
1. Training sessions are tailored to specific
requirements.
2. Training at the right workload.
3. Rest period are timed.
TRAINING PRINCIPLES
PROGRESSIVE OVERLOAD
 Gradually increasing the exercise work
load a person’s undertake in order to see
continuous improvement.
 If the FIT (frequency, intensity, and time) is
constant there will be no improvements to
happen.
 Not applying the principle of progression,
no viable results will happen.
SPECIFICITY
 Train specifically to the energy system and
skill requirements needed by a person.
 Planning your own fitness routine and
program is important to have the best results.
REVERSIBILITY
 The loss of adaptation gained during
training because of a prolonged break
period.
 Inactivity for a longer period is the reason
reversibility happened.
 Physical injury, sickness or even boredom
from engaging in an exercise is the main
reason a person experience reversibility.
VARIETY
 To prevents boredom and keep a person
engaged and motivated
 Ensure they are training holistically
meaning every muscle group or fitness
compound is covered.
 It is the key point to a holistic approach to
fitness.
TRAINING THRESHOLD
The zones at which a person needed to train if they
want to see improvement and adaptation
necessary to our energy system which means to
train at a different percentage of maximum heart
rate to see improvements.
Health Optimizing Physical Education 3
REVIEWER | 1ST SEMESTER – 1ST QUARTER | MODULE BASED

PHASES OF WARM UP
GENERAL WARM-UP

 It helps to increase heart rate, increase

respiration and prepare the muscle.
 It will help a person to be able to move
faster and more powerfully.

SPECIFIC WARM-UP

 Performing a movement similar to those

they have to use in the session (movement
adaptation, movement conditioning or
movement memory).

COOL DOWN

 Lowers areas of the body raised in the

warm up. It should lower the heart rat,
respiration and etc.
 This prevent injury and to prepare the
person to the next session.
 It also prevents muscle soreness by
removing the build-up of lactic acid
accumulated during the training.