Reviewer in P.

E Module 1

The Immediate Energy System - is the first system that can be use when doing an activity. -It
does not require oxygen (anaerobic)
- it does not produce lactate (as with glycolysis)
- shot-putters, weightlifters, American football linemen, gymnasts, or
sprint-distance speed skaters use the anaerobic a-lactic system.

The Glycolytic System (Anaerobic) - the pathway that splits carbohydrate to generate ATP to power
cellular work.

- system works during short-duration, also called as the Anaerobic

Lactic (AL) System. - also known as fast glycolysis, medium to high intensity bursts of activity that lasts
from ten seconds to two minutes.

- American football skill positions, baseball players, soccer players, judokas, middle distance runners
(400m-800m) and sprinters rely on this system

The Oxidative System (Aerobic) - the most utilized of the three. It provides energy for low intensity
activities that last anywhere from two minutes to a few hours.

- long distance swimming, crew (rowing) and sea kayaking rely on the aerobic system.

The Energy Used in Dancing

1.Production of Lactic Acid

• Lactic acid occurs when your body is working hard.

• When it is not working fast enough, lactate builds up in your muscles causes your muscles to hurt.

2.Aerobic or Anaerobic

• The motion of dancing (Ballet) is aerobic

• This activity is aerobic because in most cases dancing is slow and rhythmical.

3.Storage

• The body stores ATP in muscle in the form of Glycogen.

• This storage is for needed energy for doing activities Energy System

• The oxidative system is the primary source of ATP during aerobic activities

4.Mitochondrial/Metabolic Rate

• Mitochondria are referred as the “powerhouse of the cell”

• They also contain a lot of the enzymes, associated with aerobic energy

• The aerobic oxidative system forms a big part of our bodies metabolic rate.

MODULE 2

DEHYDRATION - happens when your body doesn't have as much water as it needs. mild, moderate,
or severe dehydration

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Signs of Dehydration

• Not peeing or having very dark yellow pee

• Very dry skin
• Feeling dizzy
• Rapid heartbeat
• Rapid breathing
• Sunken eyes
• Sleepiness, lack of energy, confusion or irritability
• Fainting

Can lose more water with

• A fever
• Diarrhea
• Vomiting
• Excessive sweating
• Peeing a lot (Diabetes and some medications like water pills -- also called diuretics -- can
make you pee more often.)

Not replace the water you lose because

• busy and forget to drink enough.

• You don’t realize you’re thirsty.
• You don’t feel like drinking because you have a sore throat or mouth sores, or you’re sick to
your stomach

Signs of mild or moderate dehydration

• Thirst
• Dry or sticky mouth
• Not peeing very much
• Dark yellow pee
• Dry, cool skin
• Headache
• Muscle cramps

OVEREXERTION is the state of being physically and mentally pushed beyond one’s limits. This relates
to your physical capability, age, strength, and tolerance

• pulling,
• pushing,
• lifting,
• holding,
• carrying,
• turning,
• Throwing.

overexertion injuries, we refer to the two types of such injuries: Strains and Sprains

STRAIN INJURY is the tearing or stretching of the muscle or tendons

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SPRAINS are stretching or tearing of the ligament.

(recognize the signs of overexertion to prevent further complications.)

Signs and Symptoms of Overexertion

• DIFFICULTY SPEAKING- see if you can form a sentence without difficulty

• OVERUSE INJURIES -performing a repetitive task over time, work related or exercise routine
• PAIN - form of pain such as a pinch, tightness, or a throbbing or burning sensation
• DEHYDRATION -dry mouth, fatigue, and dizziness are signs of dehydration,
• FATIGUE- feeling worn out, you may experience dizziness, irritability, and become irrational

HYPOTHERMIA - is a potentially dangerous drop in body temperature, usually caused by prolonged

exposure to cold temperatures.

- Normal body temperature averages 98.6 degrees, can drop down to 95 and 82

- exposure to cold temperatures, most heat loss -- up to 90%

Hypothalamus - the brain's temperature-control center, works to raise body temperature by

triggering processes that heat and cool the body

SYMPTOMS OF HYPOTHERMIA

• Shivering is actually a good sign that a person's heat regulation systems are still active
• Slow, shallow breathing
• Confusion and memory loss
• Drowsiness or exhaustion
• Slurred or mumbled speech
• Loss of coordination, fumbling hands, stumbling steps
• A slow, weak pulse
• In severe hypothermia, a person may be unconscious without obvious signs of breathing or a
pulse

HYPERTHERMIA is an umbrella term. It refers to several conditions that can occur when your body’s
heat-regulation system can’t handle the heat in your environment.

- have severe hyperthermia if your body temperature is above 104°F (40°C). By comparison, a body
temperature of 95°F (35°C) or lower is considered hypothermic.

• HEAT STRESS - If your body temperature starts to climb and you’re unable to cool yourself
through sweating, you’re experiencing heat stress.
• HEAT FATIGUE - If long hours in high heat are causing you physical discomfort and
psychological stress, you may be dealing with heat fatigue. people aren’t used to extremely
hot weather
• HEAT SYNCOPE - Syncope, also known as fainting, occurs when your blood pressure drops
and blood flow to the brain is temporarily reduced
• Heat cramps usually follow intense exertion or exercise in the heat. They’re usually the
result of an electrolyte imbalance and are typically felt in the abdomen, leg, or arm muscles.
• Heat edema can occur if you stand or sit for a long time in the heat and are not used to
being in warmer temperatures

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 • HEAT RASH - being active in the heat for prolonged periods of time can cause red pimple-
like bumps to appear on the skin.
• HEAT EXHAUSTION - last stage before heat stroke occurs, so it’s important that you rest and
rehydrate as soon as you feel symptoms developing.

MODULE 3

HEART RATE is a measurement of how many times your heart beats in one minute.

Resting heart rate is how many heart beats you have per minute when you aren’t exercising or
otherwise under stress

All of the following can also affect your heart rate:

• temperature
• body position, such as lying, sitting, or standing
• emotional state
• caffeine intake
• certain medications
• underlying heart or thyroid conditions

Resting Heart Rate (RHR) - A normal resting heart rate can range anywhere from 60 to 100 beats per
minute.

Maximum Heart Rate - The easiest and best-known method to calculate your maximum heart rate
(MHR) is to use the formula MHR = 220 – Age

Recovery Rate (R-R) - need to work about 8-12 minutes, that's how long it usually takes to get your
pulse going very quickly and to get to the point of maximal exhaustion.

- expect heart rates to rise from about 60 or 70 at rest to about 170 / 190 at
peak exercise. Your recovery heart rate, which you should take one minute after you
stop exercising, indicates how quickly you have recovered from an exercise session.

• the first minute after exercise, during which the heart rate drops sharply, and
• the resting plateau, during which the heart rate gradually decreases.
• the heart rate should not exceed 120 beats per minute.
• After 10 minutes, the heart rate should be below 100 beats per minute.
• The heart rate should return to its pre-exercise rate approximately 30 minutes after the
exercise

FORMULA - Recovery heart rate = (exercise heart rate - recovery heart rate after 1 minute) / 10
Poor less than 2

Fair 2 - 2.9

Good 3 - 3.9

Excellent 4 - 5.9

Outstanding above 6

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