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 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.

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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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COMMON INJURIES IN STREET DANCERS

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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.

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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

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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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