PE4th

• Components of Physical Fitness


  • HEALTH-RELATED FITNESS
  • SKILL-RELATED FITNESS
• Cardiovascular Endurance


  Heart and lungs' ability to provide oxygen to your body during sustained physical activity
• Cardiovascular Endurance


  • Running
  • Swimming
  • Cycling
• Muscular Strength


  Maximum force your muscles can produce in a single effort
• Muscular Strength


  • Weightlifting
  • Push-ups
• Muscular Endurance


  Ability of your muscles to repeatedly perform a task without getting tired
• Muscular Endurance


  • Doing multiple repetitions of a weightlifting exercise
• Flexibility


  Range of motion your joints and muscles can achieve
• Flexibility


  • Stretching exercises
  • Yoga
• Body Composition


  Proportion of fat and non-fat mass in your body
• Body Composition


  • Maintaining a healthy balance of muscle and body fat through exercise and proper nutrition
• TOUCH STEP


  1. Point R(L) foot in front (ct.1)

  2. Step R(L) close to L(R) in first position (ct.2)
• BLEKING STEP


  1. Place the R(L) heel in front (ct.1)

  2. Step R(L) close to L(R) foot in first position (ct.2)
• CLOSE STEP


  1. Step R(L) foot in fourth position (ct.1)

  2. Close L(R) to R(L) foot in third in rear or in first position (ct.2)
• HOP STEP


  1. Step right (left) foot (ct.1)

  2. Hop on right (left) foot (ct.2)
• SLIDE STEP


  1. Slide or glide R(L) in fourth position in front (ct. 1)

  2. Close L(R) to R(L) foot in third position in rear or first position (ct. 2)
• CROSS STEP


  1. Step R(L) foot in second position (ct. 1)

  2. Step or slide L(R) foot sideward R(L) across the R(L) in front. Put the weight on the L(R) foot at the end of the slide on the second count
• CHANGE STEP


  1. Step R(L) foot in fourth in front (ct. 1)

  2. Step L(R) close to R(L) foot in third in rear or in first position (ct. and)

  3. Step R(L) foot quickly in fourth in front (ct. 2)
• CROSS CHANGE STEP


  1. Step R(L) foot across L(R) in front (ct. 1)

  2. Step L(R) close to R(L) foot in third in rear or in first position (ct. &)

  3. Step R(L) foot quickly in fourth in front (ct. 2)
• CONTRAGANSA


  1. Leap sideward R(L) onto R(L) foot (ct. 1)

  2. Step L(R) across the R(L) in front (ct. &)

  3. Quickly step the R(L) foot in place (ct. 2)
• HABANERA


  1. Step R(L) in fourth in front (ct. 1)

  2. Step L(R) close to R(L) in first position (ct. 2)

  3. Step R(L) in place (ct. &)
• CUT STEP


  1. Raise R(L) foot in fourth in front in preparation. Cut the L(R) backward with the R(L) foot thus displacing the L foot at the same time placing the weight of the body on the R foot, raising L foot in rear with straight knee (ct. 1)

  2. Cut R(L) forward with L(R) foot (ct. 2)
• CHANGING STEP (palit-palit)


  1. With a little jump off the floor, land on both feet with the R(L) in front and the L(R) foot in rear (ct.1)

  2. With a little jump or spring, reverse the position of the feet (ct. 2)
• GALOP STEP


  1. Step R(L) foot in fourth in front (ct. 1)

  2. Cut the R(L) foot with the L(R) thus displacing it and at the same time taking the weight of the body with the L(R) foot (ct. ah)
• The most effective way to prevent mishaps is to adequately prepare for the trip. Knowledge of the area, weather, terrain, limitations of your body, plus a little common sense can help to ensure a safe and enjoyable trip
• Outdoor recreation safety tips


  • Pack a first aid kit
  • Bring emergency supplies
  • Learn the ABC's of treating emergencies
  • Check the weather report
  • Arrive early
  • Check for potential hazards
  • Avoid areas of natural hazards
  • Inspect the site
  • Build fires in a safe area
  • Make sure your fires are always attended
  • Pitch your tent in a safe spot
  • Dispose of trash properly
  • Be cautious when using a propane stove
  • Watch out for bugs
  • Beware when encountering wildlife
  • Beware of poisonous plants
  • Practice good hygiene
• Items to include in your pack

  • Candle
  • Clothing
  • Compass
  • First aid kit
  • Food
  • Flashlight
  • Foil
  • Hat
  • Insect repellent
  • Map
  • Nylon filament
  • Pocket knife
  • Pocket mirror
  • Prescription glasses
  • Prescription medications
  • Radio with batteries
  • Space blanket or plastic
  • Sunglasses
  • Sunscreen
  • Trash bag
  • Water
  • Waterproof matches
  • Water purification tablets
  • Whistle
• Role of a first aider

  Provide immediate, lifesaving, medical care before the arrival of further medical help
• Procedures a first aider may perform


  • Placing an unconscious casualty into the recovery position
  • Performing Cardiopulmonary resuscitation (CPR)
  • Using an automated external defibrillator (AED)
  • Stopping bleeding using pressure and elevation
  • Keeping a fractured limb still
• Objectives of first aid


  • To save lives
  • To prolong life
  • To alleviate suffering
  • To prevent further injury
• Characteristics of a good first aider


  • Gentle-does not cause pain and panic
  • Observant-notices all relevant details
  • Calm-does not panic in an emergency
  • Confident-knows what to do
  • Knowledgeable-has received proper training
• John Furst (2013): '"an emergency first aider has various roles and responsibilities. It is important that first aiders take these roles and responsibilities seriously as first aid is potentially lifesaving in an emergency situation"'
• Role of a first aider


  To provide immediate, lifesaving, medical care before the arrival of further medical help
• Procedures a first aider may perform

  1. Placing an unconscious casualty into the recovery position

  2. Performing Cardiopulmonary resuscitation (CPR)

  3. Using an automated external defibrillator (AED)

  4. Stopping bleeding using pressure and elevation

  5. Keeping a fractured limb still
• Objectives of First Aid

  • To save lives
  • To prolong life
  • To alleviate suffering
  • To prevent further injury
• Characteristics of a Good First Aider


  • Gentle-does not cause pain and panic
  • Observant-notices all signs
  • Resourceful-makes the best use of things at hand
  • Tactful- does not frighten the victim
  • Sympathetic- comforts and reassures the victim
• The do's and don'ts of first aid depend on the injury
• Do's in giving First Aid

  • Do assure the victim that you are a qualified first aider, and that they are in safe hands
  • Call 911 or any emergency number right away if the injury is really serious
  • Do visually and verbally assess the injured person
  • Do practice good personal hygiene
  • Do try and take the pain off the patient's mind by talking to them
• Don'ts in giving First Aid

  • Don't move the victim unless it is absolutely necessary
  • Don't forget to remove external hazards
• First aid is required in many ways, shapes and forms. It is always a good idea to have basic first aid skills just in case you need it yourself, or someone needs it around you.