REVIEWERS FOR GRADE 10 – P.E.

– 3RD QUARTER EXAMINATION

LESSON 01: FIRST AID FOR DANCE INJURIES

A. HISTORY OF YOGA
The development of yoga can be traced back to over 5, 000 to 10,000 years ago.
Yoga came from the Sanskrit word Yuj which means “union of the individual and universal
consciousness.”
Patanjali came to this earth to give this knowledge of yoga that came to be known as
the Yoga Sutras. Patanjali, father of yoga, and his Sutras have great influence on modern
yoga. The periods were divided into classical yoga, post-classical yoga, and modern period.
D. PRANAYAMA: BREATHING IN YOGA
Pranayama is the conscious awareness of breath: the life force that both energizes
and relaxes the body. The term is derived from the Sanskrit word prana, meaning “life force”
and ayama, meaning “extension.”
Pranayama is an integral part of yoga. The controlled breathing enables both the
rhythm of performing yoga poses and relaxing the mind for meditation.
 COMMON YOGA INJURIES AND THEIR PREVENTION
1. HAMSTRING TEARS, PULLS, OR OVERSTRETCHING
 Cause: Forcing yourself too far in forward folds with straight legs; or forcing your legs straight in
any pose; or making quick, jerky movements.
 Prevention: Do not force and think less about getting your legs straight. Think more of your
breathing into each pose by using each inhale to lengthen a little, and each exhale to relax. Never
use your hands to pull yourself deeper into a forward fold. When doing inversions, it is important to
keep your knees soft.
2. WRIST PAIN
 Cause: Letting pressure rest on your wrists
 Prevention: In down dog, plank, or arm balances or posses, you are on your wrists. Think about
alignment. Try to line your wrist creases up with the front edge of your mat and get a good spread
of your fingers. Press into the bottom knuckles of your fingers where they meet your hand,
especially the knuckles of the forefinger and thumb. Also press into the top of your fingertips.
These together should help to alleviate the pressure that causes wrist pain.
3. LOWER BACK PAIN
 Cause: Rounding your spine to bring yourself too deeply into forward folds.
 Prevention: When doing forward folds, try no to lengthen your spine through each inhale you take.
If seated and forward folds are very challenging to you, try doing them sitting on a block or blanket,
which will give you more room. Remember to keep your knees soft to avoid a hamstring injury.

LESSON 02: STREET DANCE

 COVERAGE OF EXAMS P.E. – 10
PART I. MULTIPLE CHOICE
PART II. IDENTIFICATION
PART II. MODIFIED TRUE OR FALSE
1-15 ITEMS ONLY

GOOD LUCK!!!