HOPE 3 REVIEWER

MODULE 1: Components of Health Related Fitness

FITNESS -Is a condition in which an individual has enough energy to avoid fatigue and enjoy life.
Physical Fitness Component
SKILL RELATED FITNESS
Enhances one’s performance in athletic or sports events.
Components: - Agility- ability to move quickly and easily
Balance – it is the ability to control your body’s position, whether stationary of while moving
Power- the maximum force a muscle or muscle group can apply but in the shortest period of time Speed-
the ability to move all or parts of the body as quickly as possible
Coordination- is the ability to execute smooth, accurate, controlled motor responses
Reaction Time- how fast an athlete is able to respond to a stimulus

HEALTH RELATED FITNESS

Is the ability to become and stay physically healthY.
Health Related Components focus on factors that promote optimum health and prevent the onset of
disease and problems associated with inactivity
COMPONENTS:
Cardiorespiratory Fitness
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

CARDIOVASCULAR FITNESS
Is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an
extended period of time
MUSCULAR ENDURANCE
Refers to the ability of the muscles to work over an extended period of time without fatigue. Performing
push-ups and sit ups or crunches for one minute is commonly used in fitness testing of muscular
endurance
MUSCULAR STRENGTH
Refers to the maximum amount of force a muscle can exert against an opposing force. Fitness testing
usually consists of a one-time maximum lift using weights.
FLEXIBILITY
Is the ability to move a body part through a full range of motion at a joint. Sit and Reach is commonly
used to determine flexibility
BODY COMPOSITION
Is the ratio of body fat to lean body mass (including water, bones, muscles, and connective tissues).
Having too many fat tissues is a risk factor for cardiovascular diseases, diabetes, cancer and arthritis.
CARDIO-RESPIRATORY ENDURANCE
Is perhaps the most essential fitness element. It is the capability of the heart, blood vessels and lungs to
supply oxygen and important nutrients to the functioning muscles, and get rid of waste products during
dynamic physical activities.

BARRIERS TO PHYSICAL ACTIVITY

Good Nutrition
Good nutrition is all about eating food that are good for you. It concerns that will nourish your body and
mind and give you total health.
Essential Nutrients
 Macronutrients - Nutrients that provide calories or energy and are required in large amounts to maintain
body functions.
Micronutrients - Essential elements needed by life in small quantities

Macronutrients:
Carbohydrate- composed of one or more simple sugar that give our body energy
Protein- used for building, maintaining and repairing tissues and cell.
Fats- help the body store vitamins A,D,E and K
Micronutrients:
1. Vitamins- organic compounds found in small amounts in food
a. Fat Soluble Vitamins (can be stored in the body)
b. Water Soluble Vitamins (carried to the body tissues but not stored)
2. Minerals- elements on earth and in foods that our body needs to develop and function normally
- Calcium
- Iodine
- Iron
- Magnesium
- Phosphorus
- Sodium
- Zinc

MODULE 2: DANCE FITNESS GOALS

FITT PRINCIPLE - Are an exercise prescription to help participants understand how long and how hard
they should exercise.
FREQUENCY
- Refers to number of times a physical activity is done in each week.
INTENSITY
-Refers to how much effort has been exerted during physical activity.
-It describes how easy or hard a person has to work in a certain activity.
TIME
-Refers to the duration of the length of session of physical activity.
-It is reversely related to intensity for the more intense a work is done, the shorter time it is performed.
TYPE
-Determines the type of activity a person should settle to achieve a fitness goal.

HOW TO START A DANCE FITNESS PROGRAM?

 SETTING GOALS
Setting and achieving goals is the most effective way to stay Motivated about the activity.
 ASSESSING FITNESS NEEDS
Current fitness level is determined through the assessment result of the health-related fitness
components.
 CHOOSING THE RIGHT ACTIVITIES FOR THE PROGRAM
 PLANNING FOR THE PROGRAM
Consider the principles of physical training and FITT principle as guides.

Take note: Getting medical clearance- it is advisable to secure medical certification from the physician
before starting physical activities, especially if a person has a trace of medical history.

THE PRINCIPLES OF PHYSICAL TRAINING

PRINCIPLES OF OVERLOAD
•States that your muscles adopt a higher workload over a period, thus an additional increase in workload
PRINCIPLE OF PROGRESSION
•States that the overload must be done gradually so as giving time for the body to adjust
PRINCIPLE OF SPECIFICITY
•Refers to a particular activity that has to be performed to bring about specific adaptations.
PRINCIPLE OF REVERSIBILITY
•States that any gains received through regular physical activity will stop if no longer active in performing
the fitness program.
PRINCIPLE OF INDIVIDUALITY
•Gives the idea that all people are different from one another, and fitness programs must be designed
according to his need.
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.

MODULE 3: TYPES OF DANCES

TRADITIONAL DANCE
• Are dances of indigenous communities that show cultural traits of people in specific time and place.
Customs and traditions through dance steps and costumes are preserved in traditional dance.

Types of Traditional Dance

ETHNIC DANCE
• Represents history, culture and tradition of the people in the ethnic group
• It also classified into two major categories
- Non Christian Filipinos: are made up to the pagan groups and the Muslim groups
- Christian groups: or so called dances of the low land Filipinos.
FOLKDANCE
• Are classified according to geographical locations: can be national (dances with common basic
movements, with slight variation) or local/regional (dances that are unique to certain localities only)
• Also classified according to the nature of the dance: occupational, religion, ceremonial etc.

FUNDAMENTALS OF DANCE POSITIONS

MODERN DANCE
• Is a specific style of dance that is free form and stems from the core, or torso, of the body and uses
elements like contract release floor work, fall and recovery, and improvisation.
CONTEMPORARY DANCE
• Referred to the movement of new dancers who did not want to follow strict classical ballet and lyrical
dance forms.
• It is a collaborative style that includes modern, jazz ballet, and hip hop elements
BALLROOM DANCE
• Is a set of partner dances, which are enjoyed both socially and competitively around the world, mostly
because of it’s performance and entertainment aspects.
CHEER DANCE
• Is a combination of cheering and dancing. The purpose of cheer dance is usually to motivate sports
team, entertain audience or the actual competition.
FESTIVAL DANCE
• Are see during celebrations or fiestas. Usually it celebrate good harvest or good fortune. An event
ordinarily celebrated by a community and centering on some characteristics, aspect of the community and
it’s religion or culture