PHYSICAL EDUCATION AND HEALTH 3
Dance
First Quarter Topic
Introduction
Lifestyle behaviors are the most important factors in short-term and long-term well-being. Developing
healthy lifestyle habits will have a dramatic effect on overall wellness. Components of a healthy lifestyle
include: physical activity, balanced and adequate nutrition, rest and recovery, and stress management.
Physical fitness
Physical Fitness – is the ability of an individual to do a certain task without undue fatigue and has some
energy in case of emergencies. To clarify this, fatigue can be defined as a temporary loss of power to
respond on a certain action or activity.
Physically Fit
- in a state of health and well-being.
The PFT
-a set of measures designed to determine a student’s level of physical fitness. It is intended to test two
categories of physical fitness commonly referred to as: Health-Related and Skill-Related.
Health-related components
This is primarily associated with disease prevention and functional health.
1. Body composition
the combination of all the tissues that make up the body
2. Cardiovascular endurance
the ability of the heart, lungs, blood vessels, and blood to supply the body with oxygen.
3. Flexibility
the ability to use joints fully through a wide range of motion
4. Muscular endurance
the ability to use muscles for a long period of time without tiring.
5. Muscular strength
the ability of the muscle to lift weight or exert a lot of force one time.
Skill-Related Fitness Components
Is the ability to do well in everyday life activities and sports.
1. Agility
the ability to change body positions quickly and keep the body under control when moving.
2. Balance
the ability to keep body in a steady position while standing and moving
3. Coordination
the ability of the body parts to work together when performing an activity
4. Power
the ability to combine strength with speed while moving.
5. Reaction Time
the ability to move quickly once a signal to start moving is received.
6. Speed
the ability to move all or a part of the body quickly.
Dance
It is a form of art using rhythmic bodily movements expressing ideas and emotions and
accompanied by music.
As an art form, it may tell a story, set a mood, or express an emotion
It is also a form of recreation
It is also a form of socialization.
DANCE
Dance is movement set to music where there emerge organization, structure and pattern. The
word Dance comes from the greek word “danson” which means to stretch. All dancing is made up of
stretching and relaxing. Thus, a simple analysis of term “sayaw” easily lead one to say that it must have
derived from the word “saya” which means happy. If a happy person is in rhythmical movement, he/she
shows an outward expression of his feeling.
The present emphasis on the present preservation and revival of our culture makes it imperative
for us to study our folkdances as essential part of our Filipino soul and identity of the Filipino character.
Phases of the Dance Program
1. Creative Rhythms
Are sometimes called fundamental rhythms or natural dances. A creative rhythm is an end
product of exploration and improvisation of movements.
2. Folk/Ethnic Dance
Is a cultural art form handed down from generation to generations. It communicates the
customs, beliefs, rituals, and occupations of the people of a region or country.
3. Social and Ballroom Dance
The setting of the social and ballroom dance is a social gathering with the more formal
atmosphere than the simple and informal parties in which the recreational dances are the
usual forms.
4. Recreational Dance
Includes dance mixers, square dance round and couple dances. Many of these dances have
simple patterns and combinations of walking steps, polka step and the waltz step.
5. Creative Dance
Is the highest form of dance. It is the end-product of exploration and improvisation of
movements as the dancer or the choreographer expresses his feelings or emotions, ideas, and
interpretations.
Philippine Folk Dance
Dance in the Philippines influences the diversity of our cultural beginnings and the drama of our
everyday lives. It blends the exotic customs and cultures of many countries and races-Indonesians, Malay,
Chinese, Indian, Spanish and American.
Filipinos possess natural grace, an inborn love for music and dance. Dancing is considered a
religious activity for them. They dance at many occasions-birth, love, courtship, thanksgiving, wedding,
war, victory, marriage, planting and harvesting, prosperous voyage, and recovery from sickness and to heal
the sick.
Classification of Philippine Dances
I. General Classification
A. Geographical extent of origin
1.National dances-found throughout the islands with little or no modification.
Examples: Rigodon, Carinosa, Jota, Balitaw, Pandanggo.
2.Local dances-found in a certain locality.
Examples: Tinikling-Leyte, Maglalatik-Binyang, Esperanza-Nabua, Subli-
Batangas, Biniganbigat-Abra
B. Nature
1. Occupational - depicting action of certain occupation, industry, or human labor.
Examples: Planting, Harvesting, Pounding, Winnowing, Pabirik, Mananguete, etc.
2. Religious or Ceremonial – performed in connection with religious vows and ceremonies.
Examples: Dugsu, Sua – sua, Putong, Sta. Clarang Pinong-pino, etc.
3. Comic dances – depicting funny movements for entertainment.
Examples: Kimbo – kimbo Makonggo, Kinoton
4. Game dances – with play elements (dance mixers)
Examples: Kadang kadang, Lubi – lubi, Pavo
5. Wedding dances – performed during wedding feast.
Examples: Pantomina, Panasahan, etc.
6. Courtship dances – depicting love making.
Examples: Hele – hele, Bago Quiere, Maramion, Tadek, Daling – daling
7. Festival Dances– are those which are suitable for wedding feasts, special occasions or social
gathering.
Examples: Pagkawin, Panasahan, Pandanggo
8. War dances: showing imaginary combat or duel.
Examples: Sagayan, Palu-palo, etc.
C. Movements
1. Active – with fast energetic movements.
Examples: Tinikling, Maglalatik, Sakuting, Polkabal, etc.
2. Moderate
Examples: Cariñosa, Tagala, Habanera, Purpuri, etc.
3. Slow –
Examples: Pasakat, Amorosa, Tiliday, Kundiman, etc.
4. Slow and Fast –
Examples: Putritos, Ba-Ingles, Habanera Botoleña, Alcamfor, etc.
D. Formation
1. Square or Quadrille
Examples: Rigodon, Los Bailes de Ayer, etc.
2. Long formation (two or more parallel lines)
Examples: Lulay, Sakuting
3. Set – consisting of two or more pairs as a unit, partners facing each other or standing side by side.
Examples: Binadyong, Haplik, Kakawati, etc.
II. Special Classification-Group dances having special distinctive features.
A. Dances with Songs
Examples: Aburaray, Manang Biday, Lulay, Rogelia, Lawiswis Kawayan, etc.
B. Old Ballroom Dances
Examples: Polka, Mazurka Chotis, Valse, etc.
C. Dances with Implements
Examples: Maglalatik,Sakuting, Jota Moncadena, Tinikling, Salakot,
D. Dances of Combined Rhythm
Examples: Surtido, Pantomina, Los Bailes de Ayer
Elements of Dance
B.A.S.T.E
The human body is living in time and space, and it exhibits some efforts. Thus, all movements
occur in time, through space, and with effort. Since dance entails a lot of movements, it uses the very
same elements, space, time and energy.
1. BODY
It refers to how the entire body is molded in space or the configuration of body parts. The body
can be rounded, angular, or a combination of two. They can be symmetrical or asymmetrical.
Shape – curved, angular, straight, twisted, asymmetrical, symmetrical, geometric, organic
Parts – head, neck, shoulder, chest, arms, hands, wrist, fingers, hips, knees, legs, ankles, foot
Bases – knees, hands & knees, feet, back
Zones – front, upper body, back, lower body
Isolation- hips, head/neck, upper body
Weight transfer – left foot & right foot
2. ACTION
Is any human movement included in the act of dancing- it can include dance steps, facial
movements, partner lifts, gestures, and even everyday movements such as walking.
Locomotor movement - slide, walk, run, gallop, jump, leap, hop, skip
Non-locomotor movement – stretch, curl, pull, balance, bend, swing, turn, push
3. SPACE
This is the area the performers occupy and where they move. It can be divided into four different
aspects, also known as spatial elements.
Direction – dance movement can travel in any directions and face any direction while
executing a single movement or several phrases. Front, back, forward, backward, sideways,
side, up, upward, down, downward, round, diagonal
Size – larger or smaller movements and actions.
Range – narrow, wide
Level – high, medium or low movement.
Focus – performers may change their focus by looking at different actions. Direct, indirect
Place – personal space, positive & negative space
Elevation – in air, on floor
Pathways – straight, zigzag, curved, random
4. TIME
The movement is timing may be executed in varying tempo (speed). Performers move with the
tempo of an underlying sound, known as beat or pulse. The timing can be varied by moving faster
or lower than the normal beat.
Tempo – fast, medium, slow, acceleration, deceleration
Duration – fast, slow, freeze
Beat - underlying pulse, rhythmic pattern
Rhythm – rhythmic pattern, with music, without music, with breath
Meter – 4/4, ¾, 2/4, 6/8
Accent – even, uneven
5. ENERGY
The movements here propelled by energy or force. A force can either initiate or stop an action.
Fluidity/Flow – round, free
Weight – strong, light
Attack – sharp, smooth
Quality – sustained, suspend, collapse, percussive, swing, vibratory
Optimizing Energy Systems through Dances
Adonesine Triphosphate – Creatine Phosphate (ATP-CP) Stored in our muscles, and releases into Three
Energy System depending on intensity and type of activity.
THE BODY STORAGE OF FOOD FUEL
Food Fuel Stored as Site
Carbohydrates Glucose Glycogen Adipose Tissue (storage of Blood Muscle and liver Around
excess carbohydrates) the body
Fat Free fatty acids Triglycerides Adipose tissue Blood Muscle Around the body
Protein Muscle Amino acids Skeletal muscle Body fluids
There are three energy systems:
1. ATP or Adenosine Triphosphate – an organic compound that provides energy to drive many
processes in living cells such as muscle contraction, nerve impulse propagation.
2. Glycolytic System – the breakdown (lysis) of glucose and consists of series of chemical reactions
that are controlled by enzymes.
3. Oxidative System – also known as Krebs Cycle and the citric cycle. In this system, carbohydrates
and fats are the primary energy sources converted into ATP and this process takes place in the
mitochondria of the cell.
If we have enough oxygen present in the blood, then pyruvate, the end product of glycolysis, is
shuttled to the mitochondria and we enter oxidative energy system
DIFFERENTIATE AEROBIC AND ANAEROBIC
Aerobic Exercise is any type of cardiovascular conditioning or “cardio”. During the cardiovascular
conditioning, your breathing and heart rate increase for a sustained period of time. Oxygen is your main
energy source during aerobic workouts; therefore, Oxidative System energy is used.
Anaerobic Exercise involve quick burst of energy and are performed at maximum effort for a short period
of time. The energy system is used are the ATP ang Glycolytic System.
BMI – Body Mass Index
- is a value derived from the mass (weight) and height of a person.
The BMI is defined as the body mass divided by the square of the body height, and is expressed in units of
kg/m2, resulting from mass in kilograms (kg) and height in metres (m).
PMMHR – Predicted Minimum Maximum Heart Rate
STEP 1: Find you PMHR in beats per minute by subtracting your age from 220 (Your Predicted Maximum
Heart Rate)
Example: 220 - 15 = 205 (PMHR of a 15 year-old individual)
STEP 2: Work out your lowest Target Heart Rate that you need to aim for during the exercise by
multiplying your PMHR by 60% (or .6): (PMHR) X 60% (or 6) = (Lowest Target Hear Rate)
Example: 205 x .6 = 123 beats/minute (Lowest THR of 15 year-old individual)
STEP 3: Work out for your Highest Target Heart Rate that you can aim for during the exercise by
multiplying your PMHR by 80% (or .8): (PMHR) x 80% (or .8) = (Highest Target Hear Rate)
Example: 205 x.8 = 164 beats/minute (Highest THR of 15 year-old individual)
