(Q1) P.E Long quiz Lesson 1

Dance

• is the hidden language of the soul.

Aerobic system
Anaerobic system

Optimizing energy system for sale and improved performance:

Aerobic system

• Utilize oxygen to produce energy.

• Highly efficient for prolonged activities.

• Helps improve cardiovascular fitness, ensuring that your heart and lungs efficiently deliver oxygen to your muscles (No fatigue)

• continuous rhythmic movements, like jazz or contemporary dance.

Anaerobic system

• does not rely on oxygen and provides rapid bursts of energy for quick and powerful movements.

• Can help build muscle strength and explosive power.

• Hip-hop or ballet.

Lack of time
Physical limitations
Motivation and confidence
Environmental factors
Financial constraints

Barriers to physical activity: (L P M E F)

Lack of time

• Busy schedules, work commitments, and academic responsibilities can limit the time available for dance practice.

Physical limitations

• Injury, illness, or physical conditions may restrict your ability to dance safety.

Motivation and confidence

• lack of _ and _ can deter individuals from engaging in physical activity.

Environmental factors

• Like inclement weather or limited access to suitable dance facilities can pose challenges.

Financial constraints

• The cost of dance classes or equipment can be a barrier for some individuals.

Balanced nutrition
Nutrient-Rich food
Limit Processed Foods
Food sensitivities
Hydration
Meal timing
Portion control
Supplementation

Dietary choices: (B N L F H M P S)

Balanced nutrition

• Diet includes a balance of carbohydrates, proteins, healthy, fats, vitamins, and minerals.

• Carbohydrates provide energy

• Proteins support muscle repair growth.

Nutrient-Rich food

• choose nutrient dense foods like whole grains, fruits, vegetables, lean proteins, and healthy fats.

• Provides essential nutrients that support overall health and dance performance.

Limit Processed Foods

• Minimize the consumption of processed and sugary foods as they can lead to sugary spikes and crashes.

Food sensitivities

• Be mindful of any food sensitivities or allergies that may affect your digestion or energy levels.

• Avoid foods that triggers adverse reactions.

Hydration

• Staying well-dehydrated is crucial for dance performance.

• Dehydration can lead to muscle cramps and reduced endurance.

Meal timing

• Consider the timing of your meals concerning dance practice.

• Have a light meal/snack 1-2 hours before dancing.

• After practice, consume a meal that includes both carbohydrates and proteins to aid recovery.

Portion control

• Pay attention to portion sizes to avoid overeating, which can lead to discomfort during dance.

• Eating smaller, balanced meals and snacks can help maintain steady energy levels.

Supplementation

• Consult w/ a healthcare professional or nutritionist to determine if dietary supplement are necessary.

• Supplements should complement, not replace a balanced diet.

Medical history
Physical limitation
Nutrition and hydration
Rest and recovery

Physical Activity Readiness: (M P N R)

Dance safety

• Prevents injuries (Sprains, strains, and fractures)

• Improves performance and stamina

• Keep dancers healthy and confident.

Ankle sprains
Knee injuries
Muscle strains
Shin splints
Lower back pain

Common Dance Injuries: (A K M S L)