P.E. Grade 9 - FESTIVAL DANCES (Part 2) 3rd Quarter (MAPEH)

Summary

This PE lesson explores the health benefits of festival dancing, including cardiovascular fitness and energy expenditure. Students learn how to calculate their target heart rate to maximize fitness during dancing. The lesson also covers common dance injuries, their prevention, and the proper treatment (R.I.C.E. method). Additionally, the importance of a balanced diet, proper hydration, and rest is emphasized for injury prevention and overall health. The lesson concludes with an introduction to a calorie counter guide for energy-giving foods and practical activities to complete in the PE module.

Takeaways

• 😀 Festival dancing offers multiple health benefits, including improved cardiovascular fitness, energy, and teamwork.
• 😀 To maximize the benefits of dancing, it's important to calculate your Target Heart Rate (THR) based on your age and fitness goals.
• 😀 The Predicted Maximum Heart Rate (PMHR) can be calculated using the formula: 220 - Age.
• 😀 The Lowest Target Heart Rate (LTHR) is 60% of your PMHR, and the Highest Target Heart Rate (HTHR) is 80% of your PMHR, helping you monitor exercise intensity.
• 😀 Festival dancing promotes cultural awareness and a sense of community, while also reducing the risk of cardiorespiratory diseases.
• 😀 'Go foods', rich in carbohydrates, are essential to fuel your body for dancing and physical activity. Examples include rice, bread, and pasta.
• 😀 A balanced diet and regular exercise are key to maintaining overall health and fitness, and help achieve and maintain an ideal body weight.
• 😀 It's important to calculate your Total Energy Requirement (TER) to determine how many calories you need based on your body weight and activity level.
• 😀 Common dance injuries include ankle sprains, blisters, muscle cramps, and burns. These can be prevented or treated with proper care and the R.I.C.E. method (Rest, Ice, Compression, Elevation).
• 😀 Prevention of dance injuries involves eating well, staying hydrated, getting enough rest, wearing proper attire, warming up before activities, and cross-training to build overall strength.
• 😀 Filipino festivals are a reflection of the resilience of the Filipino community, showcasing unity despite challenges like economic, social, and environmental struggles.

Q & A

What were the key topics discussed in the previous lesson?

The previous lesson covered the nature and background of festival dances, basic dance movements, basic folk dance steps, and the different festivals celebrated in the Philippines.

What are the fitness benefits of festival dancing?

Festival dancing offers several benefits such as improving cardiovascular health, facilitating teamwork, reducing the risk of cardiorespiratory diseases, enhancing energy use, promoting an active lifestyle, and developing cultural awareness.

How do you calculate your Predicted Maximum Heart Rate (PMHR)?

To calculate your PMHR, subtract your age from 220. For example, for a 15-year-old, the PMHR would be 220 - 15 = 205.

What is the formula for calculating the Lowest Target Heart Rate (LTHR)?

The LTHR is calculated by multiplying your PMHR by 0.6. For a PMHR of 205, the LTHR would be 205 * 0.6 = 123 beats per minute.

How do you determine the Highest Target Heart Rate (HTHR)?

To calculate the HTHR, multiply your PMHR by 0.8. For example, for a PMHR of 205, the HTHR would be 205 * 0.8 = 164 beats per minute.

Why is it important to know your Target Heart Rate (THR) during festival dancing?

Knowing your THR helps you gauge the intensity of your exercise and ensures that you are getting the most cardiovascular benefit from your dancing activity.

What are 'go foods' and why are they important for dancers?

'Go foods' are energy-giving foods rich in carbohydrates, such as rice, bread, pasta, and noodles. They provide the necessary energy for dancers to perform and maintain stamina during physical activities.

What is the formula to calculate Total Energy Requirement (TER)?

To calculate TER, multiply your desirable body weight by your physical activity energy requirement. For example, a person weighing 59 kg and doing heavy physical activity would need approximately 2700 calories.

What are some common injuries dancers experience during practice and performances?

Common injuries include ankle sprains, blisters, muscle cramps, and burns or grazes due to accidents during dancing activities.

What is the R.I.C.E method, and how does it help in treating dance injuries?

The R.I.C.E method stands for Rest, Ice, Compression, and Elevation. It is a common first aid treatment to reduce swelling, pain, and further injury, especially for injuries like sprains or strains.

What are some tips for preventing injuries during festival dancing?

To prevent injuries, dancers should warm up and stretch before dancing, wear proper footwear and attire, stay hydrated, avoid overtraining, and follow a healthy lifestyle with adequate rest.

How do festival dances reflect the Filipino culture?

Festival dances reflect the unity and resilience of the Filipino community, showcasing the country's ability to face economic, social, and cultural challenges. The Aliwan Festival, for example, brings together various local festivals to celebrate Filipino culture.