Physical Activities Towards Health and Fitness 3 (PATHFit 3)
Week #3 – MODULE 1
FUNDAMENTALS OF DANCE
Objectives:
1. Discuss the true meaning of dance from different perspective.
2. Self-assess health-related fitness (HRF) status, barriers to physical
activity assessment participation and one’s diet; and
3. Set FITT goals based on training principles to achieve and/or
maintain HRF.
LESSON 3: HEALTH-RELATED FITNESS (HRF) AND FITT PRINCIPLES
The Health-Related Fitness Components
Before engaging any physical activities, you need to self- assess your health-
related fitness status and determine barriers to physical activity participation.
Health-related fitness involves exercise activities that you do in order to try to
improve your physical health and stay healthy.
Cardiovascular endurance is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel to the body during sustained
workloads. The 3-minute Step Test is used to test cardiovascular endurance.
Muscular strength is the amount of force a muscle can produce. The Push-Up
Test is most often used to test muscular strength.
Muscular endurance is the ability of the muscles to perform continuous
without fatiguing. The Basic Plank is most often used to test muscular
endurance.
Flexibility is the ability of each joint to move through the available range of
motion for a specific joint. The Zipper Test and Sit and Reach Test is
frequently used to test body flexibility.
Body composition is the amount of fat mass compared to lean muscle mass,
bones and organs. The BMI is defined as the body mass divided by the square
of the body height and is universally expressed in units of kg/m², resulting
from mass in kilograms and height in meters.
Getting FITT with Dance
When engaging in any form of dance, always consider the FITT (Frequency,
Intensity, Time, Type) principle of training to be able to perform efficiently
and minimize unnecessary body stress and injury.
Frequency (How Often) - number of training sessions that are performed
during a given period (usually one week). About 3 to 4 times per week or
more are the recommended times of exercise for an individual. Rest or easy
days are in between to allow your body to recover from physical exertion.
Intensity (How Hard) – an individual’s level of effort (light, moderate,
vigorous).
This Rate of Perceived Exertion (RPE) scale below is used to measure
the intensity of your exercise/ physical activity. This value gives a reference
point for an individual’s internal load which can be compared with others
during a similar session.
Time (How long) – duration of a workout (including warm-up and cool-
down) or the length of time spent in training. To improve health-related
fitness, trainers recommend 20 to 30 minutes of nonstop exercise. Time
should be decreasing as the intensity of the activity in increasing.
Type (What Kind) – mode of physical activity (swimming, jogging,
dancing).
REFERENCES
o Dancing through the Decades: most popular dance styles over the past 100 years
(arthurmurraydancenow.com)
o Dance From The Past | PDF | Dances | Entertainment (scribd.com)
History of Dance - From Ancient Rituals to Modern Dances (dancefacts.net)
