PE & HEALTH 12

PERSONAL SAFETY IN DANCING

QUARTER 2/ S.Y. 2024-2025

NAME: ______________________________________________ DATE: ______________ SCORE: ________

Multiple Choice. Choose the letter of the correct answer. Write your answer before each number.

________1. What is the largest component of the human body?

A. calcium B. carbon C. skin D. water
________2. A condition whose symptoms may include heavy sweating, rapid pulse and heat cramps.
A. body overheating B. fatigue C. hypothermia D. osteoarthritis
________3 It occurs when your blood pressure drops and blood flow to the brain is temporarily reduced.
A. body overheating B. fatigue C. heat syncope D. hyperthermia
________4. A heat- related condition characterized by an abnormally high body temperature.
A. heat stroke B. hyperthermia C. hypothermia D. overexertion
________5. This occurs when people push themselves too hard during physical activities like dancing.
A. heat stroke B. hyperthermia C. hypothermia D. overexertion
________6. An illness that can be caused by exposure to extreme heat.
A. fatigue B. heat stress C. heat stroke D. hypothermia
________7. A medical emergency that occurs when your body loses heat faster than it can produce heat, causing a
dangerously low body temperature.
A. fatigue B. heat stress C. heat stroke D. hypothermia
________8. A term used to describe an overall feeling of tiredness or lack of energy
A. fatigue B. heat stress C. heat stroke D. hypothermia
________9. It tends to occur in people who have a diminished ability to regulate body temperature, such as older
people, very young children or people with chronic illnesses.
A. Exertional heat B. heat stress C. hypothermia D. Non-exertional heat
________10. Occurs when someone is vigorously active in a hot environment, such as performing Zumba on a hot
summer day or participating in dance sports activities.
A. Exertional heat B. heat stress C. hypothermia D. Non-exertional heat
________11. When dehydration occurs, the blood becomes:
A. colder B. thicker C. thinner D. none of the above
________12. During early stages of hypothermia, heart rate will _________.
A. decrease B. increase C. stay the same D. stop
________13. Exertional heat stroke may be caused by which of the following?
A. Being kept in a conservatory in the summer
B. Confinement in a hot care
C. Exposure to high temperatures and humidity
D. Strenuous physical exercise
________14. Which of the following clinical signs is not associated with heatstroke?
A. Collapse C. Hypothermia
B. Disseminated intravascular coagulopathy D. Tachycardia
________15. What part of the fitness workout can also reduce the strain on the heart imposed by rapidly engaging in
heavy physical activity, and may reduce the risk of muscle and tendon injuries?
A. aerobic activity B. cool-down C. strength activities D. warm - up

PRACTICUM: 3-Minute Dance Challenge

Directions:
1. Create your own 3-minute “Dance Challenge”.
2. Wear proper dance attire.
3. Take a video of you performing your “3- Minute Dance Challenge” and send it through FB messenger of your
teacher.
4. You will be graded based on the following criteria below.
 Choreography 15
 Musicality (Rhythm, Timing, Tempo) 15
 Performance 10
 Attire 10
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50 pts
 LESSON
PERSONAL SAFETY IN DANCING
Most dancers or performers must prepare themselves before and after a performance. Aside from wearing
costumes and making props, it is important to have a stretch in our bodies to avoid any body cramps or muscle pains
during a dance presentation.
What to stretch
Though dancing is a full-body workout, some muscles are used more than others and therefore, need more attention
after.
Stretching your feet and legs seems like a no-brainer, but there are other muscles at work that are not as obvious.
Your hip flexors, for example, allow you to lift your knees and bend your waist.
They also play a key role in keeping your hips and lower back strong, flexible, and aligned. Your quadriceps move
your knees and help rotate your hips.
They are involved and engaged in almost all leg movements.
The piriformis muscle is located behind your gluteus maximus and assists with rotating your hips and turning out your
feet.
Stretch these often-neglected parts of your body to dance better, stay injury-free and hydrated.

How to stretch?

Hip Flexor/Quad

Kneel in a deep lunge with your back leg on the floor.

Flatten your back until you feel the stretch in the front of your hip.
Make sure you tuck your pelvis in to ensure your back is flat; sinking into your back
too much is too much extension. Hold for 20 to 30 seconds and repeat on the opposite
side.

Calves/Heels/Feet Stand with your right foot behind you and left foot in front. Keep your heels on
the floor and your feet parallel. Bend your front leg while keeping your back leg
straight.

Put both hands on a wall and lean forward, keeping your arms straight, until you
feel the stretch in your calf. Hold for 30 seconds and repeat on the opposite
side.

Piriformis
Stand holding onto a chair with your right hand and grasping
your left foot with your left hand.

Maintain a flat back and pull your heel toward your butt, keeping
your knee close to your opposite leg.

Make sure you tuck your pelvis and be careful not to hike your
hip up. Hold for 30 seconds and repeat on the opposite side.
Standing Calf Stretch

Lay on your back with your knees bent and place your right
ankle on the opposite knee.

Grasp your unelevated thigh behind the knee and pull gently
Stretching keeps the muscles flexible, strong, and healthy, and we need that
toward your chest until you feel the stretch in your butt.
flexibility to maintain a range of motion in the joints. Without it, the muscles
shorten and become tight. Then, when you call on the muscles for activity, they
Hold without bouncing for 30 seconds and repeat on the
are weak and unable to extend all the way.
opposite side.

Most of the dances were created for cardio-vascular maneuvers. It comprises the heart and blood vessels and
carries nutrients and oxygen to the tissues of the body and removes carbon dioxide and other wastes. While cardio -
vascular is operating not in a normal effort the body needs water. So, what is the purpose of water to your body
anyway?
Water is an inorganic, transparent, tasteless, odorless, and nearly colorless chemical substance
Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other
bodily functions. Because your body loses water through breathing, sweating, and digestion, it is important to
rehydrate by drinking fluids and eating foods that contain water.
(https://familydoctor.org/hydration-why-its-so-important/)
If fluid is not replaced, the dancer will become dehydrated. Muscle cramps, electrolyte deficits and muscle
fatigue may be associated with dehydration and heat cramps.

It occurs when you use or lose more fluid than you take in, and your body does not have enough water and
other fluids to carry out its normal functions.
Water makes up approximately 60% of body weight and is the largest component of the human body. The muscles
we work so hard to develop as dancers (skeletal muscles) are about 73% water, your blood is about 93% water and
even bones and teeth contain some water.
It is important for dancers to know that being properly hydrated helps keep the body from overheating.
Helping the body promote heat loss when dancing full out will improve athletic performance and aid in recovery.
This is especially important for dancers wearing hot costumes and performing under stage lights. Sweat losses during
performance can be significantly more than during rehearsal of the same piece. Therefore, drinking regularly (even
small, regular sips) is an important habit during a show.

It occurs when people push themselves too hard during physical activities like Dancing causes injury when a
person works beyond his or her physical capacity and tolerances of his or her body’s soft tissues. Factors related to
overexertion are age, physical condition, body flexibility, obesity, strength, and tolerance.

Overexertion injuries are generally of two types:

Sprains - stretching or tearing of ligaments
Strains - stretching or tearing tendons or muscles
 refers to a group of heat-related conditions characterized by an abnormally high body temperature in other
words, the opposite of hypothermia. The condition occurs when the body's heat-regulation system becomes
overwhelmed by outside factors, causing a person's internal temperature to rise.

Hypothermia is a medical emergency that occurs when your body loses heat faster than it can produce heat,
causing a dangerously low body temperature. Normal body temperature is around 98.6 F (37 C). Hypothermia (hi-
poe-THUR-me-uh) occurs as your body temperature falls below 95 F (35 C).