Physical

Education 3
 Cheer dance
- In the late 1880’s the first organized recorded yell done in
locomotive style was performed in an American campus and was
first seen and heard during a college football game. However,
organized all-male cheerleading only transpired when Thomas
- is coined from the words, CHEER and DANCE. Peebles, one of the graduates of Princeton University, brought
- To cheer is to shout out words or phrases that may help motivate the yell and the football sports to the University of Minnesota in
and boost the morale of a playing team and perform better during 1884.
a game.
- Dance, on the other hand, is a physical activity where one
expresses emotions or gestures while performing bodily
movements usually in time with rhythm.
- Cheer dancing rooted from cheerleading – performance of a
routine, usually dominated by gymnastic skills such as jumps,
tumbling skills, lifts and tosses combined with shouting of cheers
and yells to lead the crowd to cheer for a certain team during a
game or sport.
 Today, cheer dancing is identified as one of the most spectacular
events in one of the biggest collegiate sports events in the
country, the UAAP (University Athletic Association of the
Philippines).
- The purpose of cheer dance is usually to motivate sports teams,
entertain audiences, or for the actual competition.

History of Cheer dance

- Cheerleading history is linked closely to the United States’
history of sports, its sporting venues, as well as the historical
development of overall crowd participation at many Athletic
events (history of cheerleading, 2015).
- However, its origin can be traced as far back as the late 19th
century where in 1860’s students from Great Britain began to Introduction of Physiological Indicators associated with Physical
cheer and chant in unison for their favorite athletes at sporting Activity Participation – (Heart rate, Rate of Perceived Exertion,
events. This event eventually reached and influenced America Pacing and other Physiological Indicators associated with PA)
(timeline of cheerleading, 2012). Physiological Indicators and what they tell us about Physical Fitness
1. Heart Rate
- A person’s heart rate (or pulse) refers to the number of times their heart - Recovery heart rate = (exercise heart rate - recovery heart rate after 1
beats per minute. Our heart rates (HR) vary tremendously depending minute) / 10 •
on the different demands placed upon it. - Use the following table to evaluate your recovery rate:
- ARRHYTHMIA – it is an uneven heartbeat. It means your heart is 7. Condition
out of its usual rhythm. poor Less than 2 recovery rates
- A rapid heart rate, over 100 beats per minute, known as Fair 2-2.9
tachycardia, could be due to a range of conditions, including infection, Good 3-3.9
anemia, or disease of the thyroid gland, not necessarily heart disease. excellent 4-5.9
- A low heart rate, below 60 beats per minute, is called bradycardia. It outstanding Above 6
8. How can we use HR to help with training?
can be normal in some people, for example athletes or those taking
What Are the Heart Rate Zones? •
medications like beta-blockers, but could indicate heart problems or
- Healthy Heart Zone – 50% - 60% of your maximum heart rate. Up to
other issues so should be assessed by a doctor.
85% of the calories burned in this heart rate zone are fat calories! It
2. Resting Heart Rate (RHR)
decreases fat, cholesterol, and blood pressure. You should still be able
- Your resting heart rate is the number of times your heart beats per
to talk easily while doing activities at this heart rate.
minute when you are at rest.
- Fat Burning Zone – 60% - 70% of your maximum heart rate. 85% of
- The normal RHR range for an individual is between 60 – 100 beats per
the calories burned in this range are also fat calories. The benefits are
minute (BPM).
the same as in the heart healthy zone only you burn more calories in
3. What is the difference between a heart rate and a pulse rate?
this heart range.
A heart rate is the number of times your heart beats in the span of a
- Aerobic Zone – 70% - 80% of your maximum heart rate. More
minute. A pulse rate is the number of times your arteries create a
calories are burned in this range but only 50% of them are fat. This is
noticeable “pulse” due to increase in blood pressure because of your
the best range for endurance training. The aerobic zone is also the best
heart contracting.
zone for improving cardiovascular and respiratory systems.
4. Maximum Heart Rate Calculation of Maximum Heart Rate
9. Anaerobic Zone – 80% - 90% of your maximum heart rate. Working
- The easiest and best-known method to calculate your maximum heart
out in this zone burns lots of calories but only 15% of them are from
rate (MHR) is to use the formula MHR = 220 – Age Evidence from
fat. The remaining about of calories burned in this zone is from carbs in
USA researchers, Jackson et al. (2007) identified the following formula
your system and glycogen stored in your muscles. This is the zone in
as more accurately reflecting the relationship between age and
which lactic acid is produced and the body can’t remove it faster than
maximum heart rate.
you are producing it. This is a performance training zone.
5. Heart rate reserve (HRR)
10. Calculation of a zone value
- a term used to describe the difference between a person's measured or
- The calculation of a zone value, X%, is performed in the following
predicted maximum heart rate and resting heart rate.
way: • Subtract your RHR from your MHR giving us your working
6. Recovery Rate (R-R) Recovery Heart Rate
heart rate (WHR) • Calculate the required X% on the WHR giving us
- Your recovery heart rate, which you should take one minute after you
"Z" • Add "Z" and your RHR together to give us the final value.
stop exercising, indicates how quickly you have recovered from an
11. Peak Training Effect
exercise session. To determine your rate of recovery, use the following
formula:
- PTE can analyze whether you are getting the most out of training or
doing too much. Peak Training Effect is an estimate of how hard you
have trained.
1. Minor Training Effect This workout improves your recovery time
and basic endurance when performing consistently for an hour or
more.
2. Maintaining Training Effect This workout helps you maintain a
consistent level of aerobic performance. It also helps improve your
respiratory and cardiovascular conditions, and will allow you to
train at a higher intensity in the future.
3. Improving Training Effect This workout helps improve your
aerobic performance if repeated 2 to 4 times per week.
4. Highly improving Training Effect This workout highly improves
your aerobic performance, if repeated 1 to 2 times per week.
5. Over-reaching Training Effect This workout helps you greatly
improve your aerobic performance, but only if followed by a
sufficient recuperation period. Training at this level requires an
extremely high level of exertion and should not be performed
often.
Line dance
- The line dance is commonly performed to the tune of country music.
However, it surprisingly did not originate from any country or western place.
The steps and the
manner of dancing was believed to have coined from folk activities in ancient
times.
- Another form believes to have contributed to this modern method is the
Contra. Contra dancing is a folk dance in North America wherein the people
joining in form two lines facing away from each other. Together, they perform
a series of dance steps. It was only during 1980s that the art of line dancing
has become popularly at tuned to country songs.
 Most movements are performed using the legs and feet, while the advanced
versions will include arms and hands.
 Count is the term used for the movements done in this form of dancing. A
single count or a single step is equivalent to one music beat; hence for every
movement or step a music beat is also taking place.
 Line dances have accompanied many popular music styles since the early
1970s including pop, swing, rock and roll, disco, Latin (salsa suelta), rhythm
and blues and jazz.
 Line dancing is a form of dance that takes place with a group of people.
 Participants line up in rows and execute the same movements in a
synchronized manner.
 Everyone dances alone, side by side, facing the same direction in lines or
rows.
 Each dance consists of a sequence of steps that are repeated throughout the
music. Although a variety of music may be used, the major emphasis is on
country-and western music.
 Line dancing involves people standing in lines and performing dance
movements together. It consists of patterned foot movements that are usually
performed to several counts per sequence, and then the sequence is repeated.
The dances are done one-wall, two-wall, or four-wall.
 Now line dancing is considered an art form of its own, with its own
terminology and standardized steps.
Safety Protocol During PA Participation
– Overexertion
Overexertion
When you push yourself too hard, it’s known as overexertion. This
involves physical or mental effort that’s beyond your current
abilities. Overexertion depends on many factors, such as your:
- age
- medical history
- environment or workplace
- specific activity or task
Due to these factors, different people will become overexerted at
different points. We all have our own physical and mental limits.
Overexertion can be unsafe. It can lead to serious injuries, like:
- strains
- sprains
- fractures
CAUSE OF OVEREXERTION
1. Repetitive movements
When you repeatedly move a joint or muscle over a long period of If you continuously do an activity without regular breaks, you’ll
time, it can lead to overexertion. The repetitive movements can put eventually become fatigued. The excess physical effort can be hard
strain on your body, leading to pain or discomfort. on your body.
Repetitive movements are often associated with activities like: Prolonged activity might be related to:
- using a computer mouse - overtraining for a sport or physical fitness
- typing or writing - doing an activity or exercise too many days in a row or without
- working on an assembly line sufficient breaks
- kicking, hitting, or throwing a ball  For instance, you may feel mentally burned out after many hours of
- training for sports studying or working.
- playing musical instruments 5. Extreme temperatures
- sewing or knitting When it’s very hot or cold, your body needs to work extra hard to
2. Improper technique maintain its normal temperature. As a result, you may need to push
Overexertion may stem from doing an activity or task incorrectly. yourself harder to do basic activities, resulting in overexertion.
This can place stress on your muscles, bones, joints, and connective - Overexertion due to extreme temperatures is often associated
tissues and cause overexertion injuries. with activities like outdoor manual labor and exercising
Examples of improper technique include: outdoors.
- lifting items incorrectly Signs and symptoms of Overexertion
- sitting with poor posture
1. Pain - is a common sign that you’re overexerting yourself. You
- standing in awkward positions
may have pain that feels sharp or achy. It may also be more of a
- using the wrong form during exercise
- not wearing knee pads while kneeling
burning, tingling, throbbing, or pinching sensation.
- using the wrong gear or equipment (like chairs without back 2. Overuse injury - An overuse injury, or a repetitive strain injury,
support) typically develops slowly over time. Some examples of common
3. Sudden body movements overuse injuries include:
A sudden, forceful movement can also cause overexertion. This is - carpal tunnel syndrome
more likely to happen if your technique is incorrect. - stress (hairline) fractures
- tennis elbow
Abrupt movements that can lead to overexertion injuries include:
- twisting
Common symptoms of overuse injuries include:
- pain
- bending
- tingling
- pushing
- numbness
- pulling
- throwing - stiffness
- weakness in the affected area
- reaching
4. Prolonged activity It’s possible that you may only feel these symptoms when you’re
doing a specific activity.
Treatment for a repetitive strain injury often involves:
 - RICE treatment, which stands for rest, ice, compression, elevation.
- securing the affected area with a splint or brace
- steroid injections
- medications to reduce inflammation and pain.
- exercises to strengthen the affected area.
- changing your technique and avoiding positions that overextend
the affected area.
3. Fatigue - Another common symptom is fatigue. It can be physical
or mental, depending on the cause of overexertion.
Signs of physical fatigue can include:
- “heavy” limbs, even when doing low intensity activities.
- persistent soreness
- poor physical performance
- slow recovery after training
Mental fatigue may cause symptoms such as:
- brain fog
- difficulty concentrating
- increased stress or anxiety
- mood changes
- depression
4. Difficulty breathing - If you’re unable to breathe during a
physical task, try reducing the intensity of the activity. Avoid
holding your breath and breathe deeply to help your body and
brain get the oxygen they need. Deep breathing can also help
your body relax.
How to avoid overexertion
- Stretch and warm up your muscles before doing an activity.
- Take breaks every 30 minutes, especially if you usually stay
in the same position for many hours.
- Do exercises, like wrist exercises, to keep your joints healthy.
- Learn the proper technique and form for the task or exercise
you’re doing. Ask for help if you don’t know what the correct
form is.
- Lift heavy objects with your legs, not your back. Bend your
knees before lifting any heavy items, and keep the items
tucked close to your body.
- Avoid overexercising and switch up your routine.
- Try to include at least 1 day of rest per week in your fitness
routine.
- Don’t try to do too much too soon with physical activity.
Slowly increase your activity duration, intensity, and
frequency.
- Rest after repetitive or strenuous activities.
If you feel mentally exhausted or overwhelmed from work,
parenting, or daily stressors, you can take certain steps to help you
cope. Some options include:
- Try lightening your load.
- Take a break.
- Exercise.
- Try relaxation techniques.
- Prioritize your sleep.
- Keep a gratitude journal.
- Investigate medical treatment.
Hypothermia, Hyperthermia and
Dehydration, dehydration
- Water next to your skin can be very beneficial or at times a
very detrimental. • It is very important to remember when
water is next to your skin it will conduct over 20 times the
body heat away from the body, than if water was not present.
Hyperthermia
- is a result of the body being over heated. Causes can be
physical activity, moderate to high ambient air temperature,
onset of dehydration because of losing too much sweat
without adequate water intake to replenish your system, solar
or reflected radiation, improper clothing which does not
 allow for evaporation [cooling] of sweat, a low fitness level
and or additional workload of carrying excessive weight.
SYMPTOMS INCLUDE:
- Heat cramps
- Heat exhaustion
- Heat stroke
RULES OF THUMBS TO AVOID HYPERTHERMIA
- Be very aware of your physical feelings during outdoor activities on hot
humid days.
- Be smart, don't push things with over aggressive activities. Pace yourself
and seek shade as often as possible.
- Lay down on cool ground to allow the body to give off some of its heat to
the cooler ground.
- If you are fortunate enough to have water nearby, take a break and cool
off in the water for ten minutes. Doing so will help you put a full day of
putting one foot in front of the other, as you trek to your destination.
- Avoid activities in the heat of the day, higher than the low 90s Fahrenheit,
if possible.
- Wear cotton next to skin - it absorbs water and will help draw-down the
body temp as it evaporates. • Wear a broad brimmed hat, to lessen the
heating of your head.
- Rehydrate by drinking lots of water. Your urine should be clear as
possible. Clearish urine indicates adequate hydration. The brighter the
yellow, the more alarming is the dehydration with subsequent
overheating.
- Take salt tablets as needed. The body sweats to induce temperature
reduction and sweat includes salt in solution. The more a person sweats,
the more salt their body loses. Taking small salt tabs with water
replenishes the lost salt.
Hypothermia
- is a condition whereby the temperature of your body falls to a
level at which your vital organs can no longer function and
begin to shut down. The condition can develop rapidly and is
caused by cold, wet and/or windy weather which cools the
body at a rate faster than the body can produce heat.
- A lack of energy-producing food and proper clothing will heighten the
speed at which hypothermia will affect you.
- Always remember to bring extra clothing. It is important to hike at the
speed of the slowest member of your party.
- Take frequent breaks and keep a close watch for members experiencing
signs of fatigue. Exposure sickness generally occurs in temperatures of
less than 10 C (50 F).
DEHYDRATION
- Dehydration is caused by not drinking enough fluid or by
losing more fluid than you take in.
- Refers to excessive loss of water from the body, usually
through perspiration/sweating, urination, or evaporation.
- The severity of dehydration can depend on several factors, such as
climate, level of physical activity and diet.
- it usually takes about two hours for your body to rehydrate fully
after drinking a significant amount of water.
Symptoms of Dehydration
- Feeling thirsty.
- Dark yellow, strong-smelling pee.
- Peeing less often than usual.
- Feeling dizzy or lightheaded.
- Feeling tired.
- A dry mouth, lips, and tongue.
- Sunken eyes.
Effects of Dehydration
- As you lose fluid, your blood becomes more concentrated,
making your cardiovascular system work harder to efficiently
pump blood. A high blood concentration also makes your
kidneys retain more water, which is why you urinate less.
SWEATING
- the release of liquid from the body's sweat glands. This liquid
contains salt. This process is also called perspiration.
Sweating helps your body stay cool.
THIRST
- is a sensation of dryness in the mouth and throat associated
with a desire for liquids.
 Festival dance
- Fiestas in the Philippines can be religious, cultural, or both. Several
of these are held to honor the local Roman Catholic patron saint, to
commemorate local history and culture, to promote the
community's products, or to celebrate a bountiful harvest. They can
be marked by Holy Masses, processions, parades, theatrical play
and reenactments, religious or cultural rituals, trade fairs, exhibits,
concerts, pageants and various games and contests.
- Due to the thousands of towns, city, provincial, national, and
village fiestas in the country, the Philippines has traditionally been
known as the Capital of the World's Festivities.
1. Sinulog Festival – Cebu
Date: January 10 – 20, 2020
- Head down south to the Queen City and experience this fiesta
in the Philippines that celebrates Cebu’s patron saint— Santo
Niño. This is a week-long event that is done with processions,
parties, concerts, colorful and lively street dancing,
irresistible drum beats and parades.
- The word “sinulog” means “like the water current,” and is the
name of the step that the dancers perform.
- Main Highlights
Fluvial Procession of the Miraculous Image of the Santo Niño
(January 18, 6am)
Sinulog Grand Parade (January 19, 9am)
2. Ati-Atihan Festival – Aklan
Date: January 10 – 19, 2020
- If you plan to visit Boracay in January, you might as well
watch the locals masquerading as Negritos in colorful
costumes, dancing and chanting “Hala Bira!” in Aklan for
their Ati-Atihan Festival.
- Similar to Cebu’s Sinulog Festival, this event is celebrated to
honor Santo Niño. Ati-Atihan Festival in Aklan is considered
to be one of the best festivals in the Philippines. This
religious festivity is also one of the oldest Philippine
celebrations.
- Main Highlights
Parade of Tribes and Floats (January 13, 1pm)
Ati-Atihan Street Dancing (January 17, 8am)
Religious Procession and torch Street Dancing (January 19,
2pm)
3. Dinagyang Festival – Iloilo City
Date: January 18 – 26, 2020
- Dinagyang is a Hiligaynon word that means “merrymaking.”
Just like the Sinulog and Ati-Atihan Festivals, Dinagyang is
one of the religious festivals in the Philippines that celebrates
the feast of the Santo Niño and the pact between the Datus
and locals.
- Every 4th Sunday of January, the festival transforms the
Iloilo City into a massive street party with overflowing drinks
and food. The most exciting part is that the city hosts a highly
competitive street dancing contest that features tribes,
represented by the locals.
- Main Highlights
Floats Parade of Lights (January 24, 6pm)
Festive Parade Sponsors Mardi Gras (January 25, 2pm)
Dinagyang 360° Tribe Competition (January 26, 8am)
4. Pahiyas Festival – Lucban, Quezon
Date: May 15, 2020
- Every famous festival in the Philippines is always colorful,
and Pahiyas Festival, without a doubt, is one of the most
colorful and vibrant festivals in the Philippines.
- This is an annual celebration to pay homage to San Isidro
Labrador, the patron saint of farmers, for a bountiful harvest
in town. Houses are decorated with the town’s best
agricultural products, mostly colorful Kipings— a traditional
Filipino leaf-shaped wafer made from glutinous rice.
- Main Highlights
Early Morning Procession in honor of San Isidro Labrador
 Free food for everyone and the colorful houses decorated with
Kiping
5. Panagbenga Festival – Baguio City
Date: February 1 – March 8, 2020
- Panagbenga is a local Kankana-ey term in Cordillera, which
means “a season for blossoming.” Panagbenga Festival is a
month-long festival in Baguio. Tourists flock the city during
this time to watch the Grand Float Parade which features
giant floats in different characters made of flowers.
- Main Highlights
Grand Street Dance Parade (February 29)
6. Lechon Festival – Batangas
Date: June 24, 2020
- Parada ng Lechon is held every 24th of June in honor of St.
John the Baptist.
- Lechon (roasted pig) is always present in special Filipino
occasions, especially on fiestas. During this festival, lechons
are paraded dressed in fun characters, while the whole town
is participating in a water splashing tradition. After the whole
activity, everyone can already feast on the lechons in the
festival.
- Main Highlights
Parades of Lechon
Water Splashing Activity
7. Kadayawan Festival – Davao City
Date: August 2020
- Kadayawan is a native expression in the Dabawnon tongue.
It’s derived from the word “madayaw” which means good,
valuable and superior. Dabaweños celebrate the annual
Kadayawan as a thanksgiving festival and a tribute to its
indigenous people. This is usually held every 3rd week of
August.
- Main Highlights
Indak Indak sa Kadalanan Street Dancing
Kadayawan Floral Parade
Parada sa Dagat
8. Maskara Festival – Bacolod
Date: October 2020
- Maskara is derived from the word’s “mass” meaning “many”
and “kara” meaning “faces,” thus, calling it the Festival of
Many Faces. Many tourists visit Bacolod in October to
witness this grand Filipino cultural festival. Being known as
the City of Smiles, Bacolod parades many smiling masks
worn by the locals during this festival in the Philippines.
- Main Highlights
Electric MassKara (Bacolod’s biggest street party)
MassKara Street Dance and Arena Competition
9. Tuna Festival – General Santos City
Date: September 2020
- Aside from being the hometown of the world boxing
champion, a.k.a. Pambansang Kamao, Manny Pacquiao,
General Santos City is also the premier fish producer of the
Philippines. It houses the country’s 7 tuna canning plants,
thus, making it the Tuna Capital of the Philippines.
- During the Tuna Festival, locals showcase the province’s
bountiful catch with colorful, ocean-themed floats. Another
activity that everyone’s looking forward to is the Sugbahan sa
Dalan where a long line of grills is set up on the street and
hundreds of kilos of tuna are grilled on the spot. And the best
thing about this is, everything’s FREE.
- Main Highlights
Tuna Float Parade
Sugbahan sa Dalan
10. Higantes Festival – Angono, Rizal
Date: November 23 – 23, 2020
- Angono, Rizal is known as the “Art Capital of the
Philippines.” Aside from this, the town is also famous for its
Higantes Festival.
- Based on the Angono folklore, the “Higantes” or papier-
mache giants were done by locals as a form of protest during
the Spanish colonization. Now, these paper-mache giants
now play the part of one of the most unique festivals in the
Philippines.
- Higantes Festival is celebrated every 4th week of November
in Angono, Rizal to honor San Clemente, the town’s patron
saint.
- Main Highlights
Higantes Parade
Water Splashing Activity