PHYSICAL EDUCATION

(Grade 9)

Festival
Dancing
and Fitness
3rd Quarter
PART 2 LESSON
Getting your Target Heart Rate (THR)

To maximize the benefits you can

derive from social dancing in
relation to cardio-vascular
fitness, you need to know your
Target Heart Rate Range. This
helps you determine the
intensity or level of exerted effort
you are pouring into your
dancing.
Getting your Target Heart Rate (THR)

This is how to determine your

THR (Target Heart Rate) range.
Follow the steps that I will
teach you and you’ll arrive at
your own PMHR and THR
which you could use in
determining the intensity of
your dancing activity
 PREDICTED MAXIMUM
HEART RATE (PMHR)
STEP 1: Find you PMHR in beats per minute by
subtracting your age from 220:
FORMULA: 220 minus Age = PMHR
EXAMPLE : 220 – 15 yrs.old = 205
205 is the PMHR of a
15-year-old person.
 LOWEST TARGET
HEART RATE (LTHR)
STEP 2: You need to work out your lowest Target Heart
Rate that you need to aim for during exercise by
multiplying your PMHR by 60% (or .6):
FORMULA: PMHR times .6 (60%)= LTHR
EXAMPLE : 205 x .6 = 123 beats per minute
123 bpm is the LTHR of a
15-year-old person.
 HIGHEST TARGET
HEART RATE (HTHR)
STEP 3: you need to work out for your Highest Target
Heart Rate that you can aim for during exercise by
multiplying your PMHR by 80% (or .8):
FORMULA: PMHR times .8 (80%) =
HTHR
EXAMPLE : 205 x .8 = 164 beats per minute
164 bpm is the HTHR of a
15-year-old person.
So, when you are dancing,
you are aiming for the range
of the two figures you have
produced in Steps 2 and 3. In
the example given, the
Target Heart Rate of a 15
year-old individual is from
123 to 164 beats per minute
during exercise.
Fitness Benefits of Festival
Dancing
It is a good form of exercise.
It facilitates teamwork and sense of community.
It reduces the risk of cardio-respiratory diseases.
They help one achieve a personally-active lifestyle.
It maximizes our use of energy and enhances cardiorespiratory
health.
They develop one’s awareness of his own and others’ culture
through festivals
They contribute to the enhancement of community awareness.
 Calorie
Counter
Fueling our
Body
for Exercise
Energy-giving
Foods
 Common
Dance
Injuries and
Preventions
 Why do dance
injuries happen?
⮚ Dance is a physically demanding activity. Dancers
perform repetitive movements for several hours a
day. Studies have shown that dancing five hours a
day or longer leads to an increased risk of stress
fractures and other injuries.
⮚ Restrictive diets and unhealthy body weights may
also contribute to dance injuries. Proper nutrition
is important for dancers of all ages.
 Common
Dance Injuries

⮚Ankle
Sprains
 Common
Dance Injuries
⮚Blisters
 Common
Dance Injuries

⮚Cramps
 Common
Dance Injuries
⮚Burns and
Grazes
 First Aid
Treatment
 Dance Injury
Prevention

❖ Eat well and stay hydrated before, during and after class.
❖ Get enough rest and avoid overtraining.
❖ Do cross-training exercises to build strength and
endurance in all parts of your body.
❖ Always wear proper shoes and attire.
❖ Always warm-up before training or performances.
❖ Lead a healthy lifestyle and get to know your body.
 Filipinos do festivals primarily to celebrate.
There are a multitude of reasons for this
reason.There is also this gathering and battle of all
festivals within the country which is called "Aliwan
Festival."
Festival dances are reflection of the unity of
the Filipino community that despite the economic,
social, environmental, cultural and political
challenges we face every day, there can be no other
race more resilient than ours.
 Thank
You!

You can now proceed answering or

Activities in Physical Education.