HEALTH OPTIMIZING

PHYSICAL EDUCATION 3

Lesson 1 Optimize Energy Through Dance

Lesson 2 Managing Stress Through Dance
Lesson 3 Sets FITT Goals
Lesson 4 Barriers to Physical Activity
LESSON 1. OPTIMIZE
ENERGY THROUGH
DANCE
Food Fuels for Energy .
1.Carbohydrates (CHO) – preferred source of fuel
during exercise (glycogen)
2.Fat – concentrated fuel used during rest and
prolonged sub0maximal exercise
3.Protein – used for growth and repair (negligible
use during exercise) .

Energy is the ability or capacity to do work and

is measured in calories or joules.
 THERE ARE THREE
ENERGY SYSTEMS:
1. ATP or Adenosine Triphosphate – an
organic compound that provides energy to drive
many processes in living cells such as muscle
contraction, nerve impulse propagation.
2. Glycolytic System – the breakdown (lysis) of
glucose and consists of a series of chemical
reactions that are controlled by enzymes.
3. Oxidative System – also known as Krebs
Cycle and the citric acid cycle. In this
system, carbohydrates and fats are the
primary energy sources converted
into ATP and this process takes place in the
mitochondria of the cell.
If we have enough oxygen present in the
blood, then pyruvate, the end product of
glycolysis, is shuttled to the mitochondria
and we enter the oxidative energy system.
 Aerobic exercise is any type of
cardiovascular conditioning or “cardio”.
During the cardiovascular conditioning,
your breathing and heart rate increase for
a sustained period of time. Oxygen is your
main energy source during aerobic
workouts, therefore, Oxidative System
energy is used.
Benefits of Aerobic Exercises:
✓ Reduce risk of heart attack
✓ Reduce risk of type 2 diabetes
✓ Recue risk of stroke
✓ Help lose weight and keep it off
✓ Help lower and control blood pressure
✓ Increase stamina and reduce fatigue during exercise
✓ Activates immune systems, making you less likely to get colds or
✓ Strengthens the heart
✓ Boosts mood
✓ Help you live longer than those who doesn’t exercise
Anaerobic exercises involve quick burst of energy
and are performed at maximum effort for a short
time. The energy system used are the ATP and
Glycolytic System.

Benefits of Anaerobic Exercises:

✓ Build muscles
✓ Lose weight
✓ Maintain muscle mass as you age
✓ Strengthens bones
✓ Burns fat
✓ Increase stamina for daily activities like hiking, dancing or
playing
Exercise increases your overall health and
your sense of well-being, which puts more
pep in your step every day. Exercise has some
direct stress-busting benefits.

• It pumps your endorphins

• It’s meditation in motion
• It improves your mood
How to make your exercise successful:
• Consult with your doctor
• Walk before you run
• Do what you love
• Schedule your work out

Steps for sticking exercise routine

• Set SMART goals
• Find a friend
• Change up your routine
• Exercise in increments
LESSON 2 MANAGING
STRESS THROUGH
DANCE
 DANCE AS STRESS
RELIEVER
1.When the body feels good, the
mind does too!
2.Dance offers a creative outlet for
people to express their personalities
in a safe environment.
3.Dancing improves your physical
health.
Dance Genre:
1. Folk Dance - a dance developed by
people that reflect the life of the people of a
certain country or region.

2. Modern Dance - a broad genre of

western concert or theatrical dance, primarily
arising out of Germany and the United States
in the late 19th and early 20th centuries. It is
often considered to have emerged as a
rejection of or rebellion against, classical
ballet.
3. Ballroom Dance – a set of partner
dance enjoyed socially and
competitively around the world. With
the emergence of dance competition,
it is now known as Dance sports.

4. Hip-hop Dance – also known as

street dance styles primarily to hip-hop
music or that have evolved as part of
hip-hop culture.
Before exploring our body with dance
activities, we must assess our body if we are
healthy enough to face different genre of
dance as we optimize our energies.

Based on the DepEd Order No. 34, s. 2019

signed December 9, 2019 also known as
Revised Physical Fitness Test Manual, the
following are objectives of the following
activity
1. To determine the level of fitness of
students;
2. To identify strength and
weaknesses for development and
improvement;
3. To provide baseline data for
selection of physical activities for
enhancement of health and skill
performance;
4. To gather data for the
development of norms and
standards;
5. To motivate, guide and
counsel pupils/students in
selecting sports for recreation,
competition and lifetime
participation
Physical Fitness Test is a set
of measures designed to
determine a student’s level of
physical fitness. It is intended to
test two categories of physical
fitness commonly referred to as
“health-related” and “skill-
related”.
Health-related components refer
to those physical attributes which
enable a person to cope with the
requirements of daily living such as:
•✓ cardio-vascular endurance or
stamina
•✓ muscular strength and
endurance
•✓ flexibility
SKILL-RELATED COMPONENTS ARE
PHYSICAL ABILITIES THAT SHOW
POTENTIAL FOR GOOD PERFORMANCE IN
CERTAIN SKILLS (USUALLY IN SPORTS)
LIKE:
✓ speed
✓ agility
✓ reaction time or quickness
✓ balance
✓ coordination
PHYSICAL FITNESS TEST
1. BMI (BODY MASS INDEX) – IS THE
BODY’S RELATIVE AMOUNT OF FAT TO FAT-
FREE MASS
• BMI Classification
• Below 18.5 Underweight
• 18.5 – 24.9 Normal
• 25.0 – 29.9 Overweight
• 30.0 – Above Obese
2. ZIPPER TEST – TO
TEST THE FLEXIBILITY
OF THE SHOULDER
GIRDLE
SCORING – RECORD ZIPPER
TEST TO THE NEAREST 0.1
CENTIMETER
3. SIT-AND-REACH – TO TEST
THE FLEXIBILITY OF THE LOWER
EXTREMITIES (PARTICULARLY THE
TRUNK)

SCORING – RECORD THE FARTHEST

DISTANCE BETWEEN THE TWO TRIALS
TO THE NEAREST 0.1 CENTIMETERS
4. THREE-MINUTE STEP TEST – FOR
CARDIOVASCULAR ENDURANCE. IT IS THE
ABILITY OF THE HEART, LUNGS AND BLOOD
VESSELS TO DELIVER OXYGEN TO WORKING
MUSCLES AND TISSUES, AS WELL AS THE
ABILITY OF THOSE MUSCLES AND TISSUES TO
UTILIZE THE OXYGEN. ENDURANCE MAY ALSO
REFER TO THE ABILITY OF THE MUSCLE TO
DO REPEATED WORK FATIGUE.
SCORING – RECORD THE 60-SECOND HEART
RATE AFTER THE ACTIVITY
5. PUSH-UP – MEASURES THE
STRENGTH OF UPPER
EXTREMITIES . STRENGTH – IS THE
ABILITY OF THE MUSCLE TO
GENERATE FORCE AGAINST
PHYSICAL OBJECTS.

SCORING – RECORD THE NUMBER

OF PUSH-UPS MADE
6. BASIC PLANK – TO
MEASURE STRENGTH/STABILITY
OF THE CORE MUSCLES

SCORING – RECORD THE TIME IN

THE NEAREST SECONDS/MINUTE.
MAXIMUM OF 90 SECONDS FOR
BOYS AND GIRLS
7. 40-METER SPRINT –
TO MEASURE THE
RUNNING SPEED

SCORING – RECORD THE

TIME IN NEAREST MINUTES
AND SECONDS
8. STANDING LONG JUMP – TO
MEASURE THE EXPLOSIVE STRENGTH
AND POWER OF THE LEG MUSCLES.
POWER – IS THE ABILITY OF THE
MUSCLE TO TRANSFER ENERGY AND
RELEASE MAXIMUM FORCE AT A FAST
RATE.
SCORING – RECORD THE BEST
DISTANCE IN METERS TO THE
NEAREST 0.1 CENTIMETERS.
9. HEXAGON AGILITY TEST –
TO MEASURE THE ABILITY TO MOVE IN
DIFFERENT DIRECTIONS QUICKLY. AGILITY –
IS THE ABILITY TO MOVE IN DIFFERENT
DIRECTIONS QUICKLY USING A
COMBINATION OF BALANCE,
COORDINATION, SPEED, STRENGTH, AND
ENDURANCE.
SCORING – ADD THE TIME OF THE TWO
REVOLUTIONS AND DIVIDE BY 2 TO GET
THE AVERAGE. RECORD THE TIME IN THE
NEAREST MINUTES AND SECONDS.
10. STICK DROP TEST – TO
MEASURE THE TIME TO RESPOND TO A
STIMULUS. REACTION TIME – IS THE
AMOUNT OF TIME IT TAKES TO RESPOND TO
A STIMULUS. SCORING – RECORD THE
MIDDLE 3 SCORES (FOR EXAMPLE: ID THE
SCORES ARE 21, 18 AND 19, THE MIDDLE
SCORE IS 19). IN CASE THERE ARE TWO (2)
SCORES ARE THE SAME ( FOR EXAMPLE 18,
18, 25) THE REPEATED SCORE SHALL BE
RECORDED.
11.JUGGLING – TO MEASURE THE
COORDINATION OF THE EYE AND
HAND. COORDINATION – IS THE ABILITY
TO USE THE SENSES WITH THE BODY
PARTS TO PERFORMS MOTOR TASKS
SMOOTHLY AND ACCURATELY.
SCORING – RECORD THE HIGHEST
NUMBER OF HITS THE PERFORMER HAS
DONE
12.STORK BALANCE STAND TEST
– TO ASSESS ONE’S ABILITY TO
MAINTAIN EQUILIBRIUM.
BALANCE – IS THE MAINTENANCE OF
EQUILIBRIUM WHILE STATIONARY OR
WHILE MOVING.
SCORING – RECORD THE TIME TAKEN ON
BOTH FEET IN NEAREST SECONDS AND
DIVIDE THE SCORES TO GET THE
AVERAGE PERCENTAGE SCORE.
 LESSON 3
SETS FITT GOALS
Now that you have record the result of your
physical fitness test, you have then
determined your strengths and weaknesses.
With that fact, you are now ready to create
your fitness plan. Let us try to use FITT
Principle to achieve this health goals.
The FITT Principle (or formula) is a great way
of monitoring your exercise program. The key
components or training guidelines for an
effective exercise program is spelled out with
the acronym FITT
F – frequency – refers to the repetition of
exercise undertaken or how often you
exercise
I – intensity – refers to the amount of
energy the exercise required or how hard you
exercise
T – time – refers to the number of minutes
or hours you spend exercising or how long
you exercise
T – type – refers to the type of exercise
 PRINCIPLES OF FITT
1. Overload Principle – the body adapt to stimulus,
once the body has accepted then a different stimulus is
required to continue the change. In order for the
muscle (including the heart) to increase strength, it
must be gradually stressed by working against a load
greater than it is used to.
2. Progressive Principle – means the body adapts to
the initial overload, the overload must be adjusted and
increase gradually.
3. Recovery Principle – adaptation to physical
activity occurs gradually and naturally, but time must
be allowed for the regenerate and build.
4. Reversibility Principle – all gains
due to exercise will be lost if one does
not continue to exercise
5. Specificity Principle – training
should be relevant and appropriate to
the individuals need in order to produce
effective result
6. Variation Principle – training
programs varies in intensity, duration,
volume and other important aspects of
LESSON 4
BARRIERS TO PHYSICAL
ACTIVITY
1. Lack of time
2. Social Influence
3. Lack of energy
4. Lack of will power
5. Fear of injury
6. Lack of skills
7. Lack of resources