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The Filipino Pyramid Activity Guide.pptx

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  3. z  The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide that should help everyone select activity that best fits his lifestyle and health needs. Just 30 minutes of the different activities over the course of a day is healthy and rewarding.
  4. z RPE CHART Rate of Perceived Exertion 10 Max Effort Activity Feels almost impossible to keep going Completely out of breath, unable to talk 9 Very Hard Activity Very Difficult to maintain exercise intensity Can barely breathe and speak a single word 7-8 Vigorous Activity On the verge of becoming uncomfortable Short of breathe, can speak a sentence 4-6 Moderate Activity Feels like you can exercise for hours Breathing heavily, can hold a short conversation 2-3 Light Activity Feels like you can maintain for hours Easy to breathe and carry on a conversation 1 Very light Activity Anything other than sleeping, watching TV, riding a car etc.
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  7. z KNEE INJURIES IN STREET DANCERS  Street styles involve dancing techniques that require quick and intricate footwork – twists, sudden changes in direction, moving the body into unnatural positions and deep squats. Some hip hop components are quite acrobatic in nature and require dancers to land or stomp with great force. The risk of knee injury is therefore relatively high when considering the volume of rotating and jump landings with either flexed or extended knees.
  8. z LOWER BACK INJURIES IN STREET DANCERS  Dance techniques in street styles often involve a combination of footwork and fluid movement from upper body grooves which require use of core muscles and trunk control. All turns, jumps, and landings require dancers to have high levels of control around the back and hips
  9. z ANKLE INJURIES IN STREET DANCERS  This should come as no surprise due to the volume of jumping, hopping, and variations in landing involved in street dance. Factors that increase the risk of ankle injury in street dancers include poor technique, inadequate muscle control around the ankle and/or dynamic balance but may also occur from external factors such as performing on an uneven surface, unsupportive footwear or contact with another dancer
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