HOPE - 1st Periodical Test

Dancing

Dancing

It offers upbeat and inventive exercise that promotes a healthy and more active lifestyle.

Cardiorespiratory Endurance

It is the flexibility to interact in physical activities in an exceedingly long period of your time.

Three-Minute Step test

It is one in every of the quickest ways of testing this component of fitness. To finish it, you wish a 12-inch step/bench, stopwatch, and a metronome.

Body Composition

It is the ratio of the muscles to fats in the body.

Skin fold measurement

Atechnique to estimate what quantity fat is on the body. It involves employing a device called a caliper to lightly pinch the skin and underlie fat in several places.

Body Mass Index (BMI)

A person's weight in kilograms divided by the sq. of height in meters.

Flexibility

It is the power to manuever the joints or series of joints through a large range of motions.

Sit and Reach test

It is the commonest of all flexibility tests. It measures the edibleness of the clients’ lower back and hamstrings.

Zipper Test

It is used to test the upper arm and shoulder girdle flexibility intended to parallel the strength/ endurance assessment of the region.

Underweight

BMI: < 18.5

Normal

BMI: 18.5 - 24.9

Overweight

BMI: 25.0 - 29.9

30.0 - 34.9

Range of Obesity 1

35.0 - 39.9

Range of Obesity 2

40.0 +

Range of Obesity 3

79-89

normal heart rate of boys age 18-25

85-98

normal heart rate of girls age 18-25

Weight in kilograms / Height in meter (squared)

Formula of BMI

Sit and Reach; Zipper Test

two test for measuring flexibility

Muscular Endurance

It is the power to use muscle or muscle groups repetitively against resistance for an extended period of your time without easily experiencing fatigue.

push-up; planks; sit-ups; squats;

Exercises/Test for Muscular Endurance

Push-Up

It is additionally referred to as known as the press up test. It measures the upper body strength through the quantity of times the body pushed off the ground properly.

Planks

It is an isometric strength training core exercise in an exceedingly prone lying position. The elbows and therefore the arms lies on the ground ahead of the body and supports the weight.

Sit-ups

It is an example of compound strength-training exercises that focus on the ab groups, hip muscle and other stabilizing muscles within the chest, neck, lower back and legs.

Squats

May be a full strength-training body exercise that’s performed in a exceedingly crouching or sitting position, arms forward for balance, knees bent and heels near to or touching the buttocks or the rear of the thigh.

Muscular Strength

While endurance is all about how long a muscle can perform, __________ is how hard it can perform

Muscular Strength

Is the power of the muscle or muscle groups to exert an excellent amount of force with a one maximal effort.

Dips; Pull-ups

Exercises/Test for Muscular Strength

Dips

A test of upper body strength and strength endurance.

Pull-ups

It is a widely used as a measure of upper body strength. Participants must grasp an overhead bar and pull up the body so that the chin raises above the bar, then return to arms fully extended position.

Muscular strength

Resistance training is for your ________

Builds more upper body muscle

Doing push up makes you more ______

Lower body strength exercise

Squats is an example of

develops body muscle

Push ups, squats and sit ups make a person

Healthy lifestyle

Exercise promotes

Personal Barriers and Environmental Barriers

Two kinds of barriers to Physical Activity

Lack of Time, Social Influence, Lack of Energy, Lack of Motivation, Fear of Injury, Lack of Skill, Lack of resource, Weather Condition, Family Involvement

9 Personal Barriers

Examples of Environmental Barriers

traffic, availability of public transportation, crime, pollution, family and friends, and community spirit.

Fluids, Carbohydrates, Fats, Proteins, Vitamins and Minerals

What dancers should intake for a healthy diet:

Fluids

Proper hydration is essential for everyone, but dancers are especially prone to problems should adequate fluid intake be compromised. Dancers workout on a routine, sometimes with extremely strenuous routines.

Carbohydrates

Also known as carbs or starches, should comprise a majority of a dancers food intake, about 50% to 65%.

Fats

For a dancer, restricting intake of good ____ can be detrimental to overall health and significantly impair performance levels. Therefore, maintaining a healthy level of _____ of around 20% to 30% of the overall diet is crucial.

Proteins

The maximum amount as 12% to fifteen of a dancer's overall diet should comprises lean _______ found in meat and poultry, beans, tofu, legumes, and certain sorts of fish.

Vitamins and Minerals

It also aid in repairing over-worked muscles helping to recover from performances or workouts.

Breakfast

The most important meal of the day. This meal will determine your energy level for the rest of the day.

Mid-Morning Snack

If you are dancing throughout the day and eat a very early breakfast and late lunch, you should consider eating this

Fuel

Carbohydrates provide the body with __________ and energy

Protein

________ helps the body grow.

Avocado

Fats are found in_________.

Frequency, Intensity, Time and Type

Meaning of FITT

frequency

The more physical activity we perform in a week means the more it improved our health condition and that is your

intensity

The more your movements increase and movements become more complex the more it circulates the heart muscle faster that is

time

The longer time you spent dancing the more calories you burn, the longer amount of cardio vascular activity you perform refers to

type

The choice of your dance based from your interest is what we call

Progression

As you continuously progress in your routine, you need to add the overload to ensure that there will be a development in your fitness level by adding the amount of frequency, intensity or time

Adaptation

In exercise we have what we call _________, we let our body adopt to the stress level that we apply during exercises, gradual increasing makes our body adopts to the changes.

Progressive Overload

it referes to gradually increasing the exercise work load a persons undertake in order to see continuous improvements. Our body adopts quickly to the loads through the workout routine we perform.

Specificity

Train specifically to the energy system and skill requirements needed by a person. Each one of us has a different reason to get fit. Therefore, planning your own fitness routine and program is important to have the best results.

Reversibility

It is the loss of adaptation gained during training because of a prolonged break period. As they say, use it or you lose it. This happen when there is a long resting period.

Variety

Every inch of muscles and different organ parts should be will maintain and variety of exercise regimen is needed to performed. There is not one exercise routine that maintain holistically. Identifying specific exercise is a must.

Training threshold

the zones at which a person needed to train if they want to see improvement and adaptation necessary to our energy system which means to train at a different percentage of maximum heart rate to see improvements.

General and Specific Warm Up

Phases of warm up

General warm up

it helps to increase heart rate, increase respiration and prepare the muscle. Doing this, a person will be able to move faster and more powerfully.

Specific warm up

ersons perform a movement similar to those they have to use in the session. (movement adaptation, movement conditioning or movement memory)

Cool down

This prevent injury and to prepare the person to the next session. It also prevents muscle soreness by removing the build-up of lactic acid accumulated during the training. It delayed onset of muscle soreness (DOM).

60-80%

Threshold of aerobic exercises

80-90%

Threshold of anaerobic exercises

delayed onset of muscle soreness (DOM)

Meaning of DOM we experience in cool down