PHYSICAL EDUCATION

Festival
(Grade 9)

Dancing
and3 Fitness
Quarter
rd
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.
Fueling our
Calorie Counter

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.
 P.E. Module 2
Activities

Here are the activities you need to answer for P.E.

Module 2 (3rd Quarter).
 P.E. Module 2
LET’S REMEMBER
(1 to 10)
P.E. Module 2
LET’S REMEMBER
(1 to 10)
P.E. Module 2
LET’S EVALUATE