Fitness – is the ability to become and stay physically healthy.

It is a condition in which an individual has enough energy

to avoid fatigue and enjoy life. A teen should spend 1 hour/day of physical activity to attain fitness.
Skill-Related Fitness – enhances one’s performance in athletic or sports events.
Health-Related Fitness – promotes optimum health and prevent the onset of disease and problems associated with
inactivity.
1. Cardiovascular Endurance – ability of the heart and circulatory system in doing physical activities. Cardiorespiratory
Fitness. Uses the three-minute step test. This is important for runners, walkers and aerobic dancers.
2. Muscular Strength – the maximum amount of force a muscle can exert against an opposing force.
3. Muscular Endurance – ability of the muscle to work over an extended period of time without fatigue
4. Flexibility – the ability to move a body part through a full range of motion at a joint. Zipper Test – tests the flexibility
of the shoulder girdle.
5. Body Composition – the ratio of the body to lean body mass
How to compute your BMI?
BMI = weight (kg)
height (m)2
How to Start a Dance Fitness Program?
1. Setting goals – Setting and achieving goals is the most effective way to stay motivated about the activity. Goals and
objectives should be attainable, adjustable, and allow for individual need.
2. Assessing fitness needs – Current fitness level is determined through the assessment result of the health-related
fitness components.
3. Choosing the right activities for the program
4. Planning for the program – Consider the principles of physical training and FITT principle as guides.
The Principles of Physical Training (Exercise)
1. Principle of overload states that your muscles adapt to a higher workload over a period, thus an additional increase in
workload.
2. Principle of progression states that the overload must be done gradually so as giving time for the body to adjust.
3. Principle of specificity refers to a particular activity that has to be performed to bring about specific adaptations.
4. Principle of reversibility states that any gains received through regular physical activity will stop if no longer active in
performing the fitness program.
5. Principle of individuality gives the idea that all people are different from one another, and fitness programs must be
designed according to his need.
6. Principle of recovery reminds us that our bodies take the time to adjust to the physical stress of being active, allow
adequate time for adaptation to occur.
The FITT Principle
1. Frequency refers to number of times a physical activity is done in each week.
2. Intensity refers to how much effort has been exerted during the physical activity. It describes how easy or how hard a
person has to work in a certain activity, and it varies from one person to another. The determination of intensity
depends on some individual factors such as exercise experience, relative level of fitness, and needs of fitness. The
intensity level target may be determined by computing the target heart rate (THR)
For our example, a dancer, 21 years old, wants to get his target heart rate.
He has a resting heart rate of 70 bpm.
The following are the easy steps to determine the intensity of the physical activity:
1. Get the maximum heart rate.
MHR = 220 – age MHR = 220 – 21
MHR = 199
2. Count resting heart rate (RHR) in one minute.
In our example, the dancer has a resting heart rate of 70 bpm.
RHR = 70 bpm
3. Determine the heart rate reserve (HRR).
HRR = MHR – RHR
HRR = 199 – 70 = 129
3. Type of activity determines the kind of activity a person should settle to achieve a fitness goal.
4. Time refers to the duration or the length of session of a physical activity. It is inversely related to intensity for the
more intense a work is done, the shorter time it is performed. That is, if intensity is increased, time and frequency
should be decreased, vice versa.
Kinds of Eating Preference/Influence
1. Economic Influence – Money, values, and consumer skills affect what a person purchases.
2. Political Influence – Food laws and trade agreements