Physical Activity is necessary to stimulate the body’s own natural maintenance

PHYSICAL EDUCATION 3 and repair system. Your bones, joints and muscles – especially your heart – will
WEEK 1 actually stay younger if you keep them busy. If you are not physically active you
increase your health risks in many ways.
WHAT IS PHYSICAL FITNESS?
THREE MAIN COMPONENTS OF BEING PHYSICALLY FIT
Physical fitness refers to the ability of the human body to do task effectively
and efficiently. It can be attributed as the engine of our body, it enables us to
1) STAMINA – You need a well-developed circulation of the heart and lungs to
perform up to our potential, and it can be described as a condition that helps
give you the ability to keep going without gasping for breath. With stamina,
us look, feel and do our best.
you have a slower, more powerful heartbeat and will be able to cope more
Physical fitness involves the performance of the heart and lungs, and the easily with prolonged or heavy exercise.
muscles of the body. Since what we do with our body also affects what we
can do with our minds, fitness influences to some degree qualities such as The examples are: plank, sit up, push up, body weight squats, walking lunges.
mental alertness and emotional stability.

WHY IS PHYSICAL FITNESS IMPORTANT?

Physical fitness is important because it can affect our mind and emotion, and
to consider that you have a healthy lifestyle, you must have a peaceful mind
and stable emotion aside from eating a balanced meal. Exercising every day is
also important. FITNESS doesn't only talk about having a good body but more
Planking Walking Lunges
than that, it is all about holistic development.
2) STRENGTH – You need well-toned muscles to give you the ability to do
WHAT IS HOLISTIC DEVELOPMENT?
physical work. When your shoulder, trunk and thigh muscles are toned-up,
If we say holistic development, we are talking about the development of the they will work well and you will not often experience strains and injuries.
four components of physical education namely: physical development,
mental development, emotional development and social development. The examples are: weight lifting, mountain climbing, cycling

How do we describe a physical activity?

Physical activity is any bodily-movement
produced by skeletal muscles that requires
energy expenditure. Whatever your age,
physical activity plays an important part in
your health and wellbeing. Some people
Exercise Cycling
think it is only sportsmen and women who
need to build physical activity into their lives.
3) SUPPLENESS – Developing good mobility in your neck, spine and joints will
However, everyone needs to keep their body
prevent your spraining ligaments and pulling muscles and tendons. You will
working well in order to be healthy.
also be less likely to experience aches and pains from stiff joints.
 The examples are shoulder roll, standing hamstring stretching, side reach and activities we normally do. It’s even harder for people who don’t usually do a lot of
stretch and etc. physical exercise. Regular physical activity benefits both the body and mind. It can
reduce high blood pressure, help manage weight and reduce the risk of heart
disease, stroke, type 2 diabetes, and various cancers - all conditions that can
increase susceptibility to COVID-19.

It also improves bone and muscle strength and increases balance, flexibility and
fitness. For older people, activities that improve balance help to prevent falls and
injuries. Regular physical activity can help give our days a routine and be a way to
Stretching Stretching stay in contact with family and friends. It’s also good for our mental health -
reducing the risk of depression, cognitive decline and delay the onset of dementia
TRIVIA & FACTS: and improve overall feelings.
The World Health Organization is a specialized agency of the United Nations
responsible for international public health. According to WHO, approximately GENERALIZATION:
3.2 million deaths each year can be attributed to in inadequate physical
activity. To avoid this big number of WHO encourages every individual to The topics of your first module is just a review of your past lessons in your
engage in physical activities, like Exercise to promote healthy lifestyle. junior high school and even in your Grade 11 last year. The first week module
aims to activate your prior knowledge in connection with our main subject
The table below illustrates the advantages of having an active lifestyle and also matter for this school year which is dancing. The module highlights the vital
shows the disadvantages of having inactive lifestyle. role of physical activity and the components of physical fitness in achieving a
healthy and active lifestyle. Likewise, it will prepare you on the idea and
ADVANTAGES DISADVANTAGES utilization of dancing as a form of practical and effective form of workout and
1. It will keep us healthy. 1. May lead to cardiovascular exercise. By learning these topics, I hope that you understood the significance
2. Makes our immune system diseases. of having an active lifestyle especially that we are in a pandemic. I hope that
stronger. 2. Greater risk of developing high everyone will be a catalyst in promoting an active lifestyle.
3. Maintains a healthy body weight. blood pressure.
4. Increases energy levels, decrease 3. Lack of physical activity can add to
fatigue. feelings and anxiety or WEEK 2
5. Improves mental fitness – ability depression.
FITNESS AND HEALTH
to focus and concentrate. 4. Physical inactivity may increase
Everyone desires to have a fit and healthy body. When you are fit and healthy,
6. Leads us into a lifelong healthy the risk of certain cancers.
you can be active and productive. You can have a feeling of well-being and
lifestyle. 5. May lead to obesity.
happiness.
6. May develop life threatening
diseases like diabetes, cancer, and
• FITNESS – refers to the quality of being able and suitable to do a certain task
heart problems.
or demand. Fitness covers physical well-being, balanced mental state,
emotional stability, and spiritual soundness.
The COVID-19 pandemic limits our activities. Most of us are staying at home and
sitting down more than we usually do. It’s hard for a lot of us to do the sort of
• HEALTH – is defined as “a state of complete physical, mental, emotional, 3) BALANCED LIFESTYLE – helps reduce the risk of diseases and increase your
social well-being and merely the absence of diseases or infirmity” chance to live longer it makes you feel and look good. Apart from diet and
exercise, a balanced lifestyle includes the following:
FACTORS IN ACHIEVING FITNESS AND HEALTH

1) PROPER DIET – Proper diet includes:

• Go food – energy
• Grow food – bones, muscles, and teeth
• Glow food – skin, hair, and eyes
Eat a variety of fresh fruit and vegetables, whole grains,
and food that are low in fat, sodium, and sugar content. Choose food that are
baked, boiled, and broiled. Limit your food intake and do not overeat.

2) REGULAR EXERCISE – helps improve blood circulation,

so that bloodstream will be able to continuously supply
oxygen and nutrients to the vital organs of the body.
Regular exercise also helps reduce stress, increase
SEVEN DIMENSIONS OF WELLNESS
energy, control weight, and brighten your mood.
Choose exercises that suit your body. Start with Although fitness and health have their respective definitions, they are closely
moderate activities and progress to vigorous ones. interrelated. Together, they pertain and promote wellness, and if we say
wellness, it has seven dimensions that serves as an information and guide
So, if you want to stay fit and to have a healthy lifestyle, you must observe towards wellness.
and practice the factors of fitness and health, and in order for you to do this
you must have the 3 D’s: 1) Physical wellness refers to the health of your physical body.
• Direction – you must have a clear plan towards achieving a healthy
2) Emotional wellness pertains to your psychological and
lifestyle.
emotional perspective above yourself and the world
• Determination – I always believe in the spirit of faith, that if you around you.
really want something no matter how difficult the path going to it you
can surpass it as long as you have a strong mind and heart, as they 3) Intellectual wellness encompasses your open-
said nothing impossible to a person with a determination. mindedness and intelligent responses to stimuli,
• Discipline – discipline is very vital in everything that we do, we must decision-making skills, and lifelong learning.
possess this characteristic so that we will be able to stay on our track
keepings us going. 4) Social wellness covers your interaction and relationships with others.

5) Occupational or Career wellness includes personal satisfaction from your

career or job and contribution as a productive member of society.
 Our lesson for this second week is very important for the reason that it reminds
6) Environmental wellness relates to your responsibility to take care of the us on how we take care of ourselves by giving to us the factors in achieving
environment. fitness and health and likewise by interrelating the significant relationship of
these two in order to achieve wellness. Wellness is a key to have a healthy life,
7) Spiritual wellness deals not only with your religious beliefs and practices but and in this module also, you’ve recalled the seven dimensions of wellness and
more so with their effects on the other dimensions of your well-being. the FITT principle of exercise.
FITT PRINCIPLES OF EXERCISE
• FREQUENCY refers to how often you will exercise. Find a balanced exercise
WEEK 3
that provide challenge to the body and also allows enough time for rest and
adapt and heal. Some exercise routines must be down two to three or three STRESS MANAGEMENT IN PHYSICAL FITNESS
to five days each week.
CAUSES OF STRESS
• INTENSITY pertains to how much effort or work you will exert in exercise. Be
→ Stress is the body’s response to the various mental, emotional, and physical
careful not to overload or overstrain your body to avoid injury or burnout.
demands made on it. It felt unchecked, stress can damage your concept of
Monitor your heart rate and resistance as you exercise.
yourself, your outlook in life, and your behavior. Even though you are young,
• TYPE determine what kind of exercise will help you achieve your fitness goal. you are not spared from stress. You will experience stress in different ways
Will it be for the heart or for muscles? Running, cycling, and swimming are and in different situations; in your own home, personal issues, in workplace
good exercises for the heart while lifting weights is good for the muscles. and in school, particularly now that you are a senior high school and will soon
enter college.
• TIME relates to how long you will exercise per session. Will it be for 20, 30, or
→ You will maybe encounter competition for academic performances and
60 minutes per routine? Time is based on the intensity and type of exercise.
recognitions, and in addition to that the number of assessments, activities,
assignments and projects that you need to accomplish on time. These
Examples of exercise plan based on the FITT principle:
activities can take a toll on your wellness, especially if you do not eat, sleep,
or exercise properly. If these situations were not addressed correctly, these
Frequency 4 – 5 times a week
may lead to more serious health problems.
Intensity 3 kilometer (100 meter per minutes)
Type For the heart: brisk walking
Time 30 minutes (15 minutes to and FRO)

Frequency 2 – 3 times a week

Intensity 1 – 3 sets of 6 – 10 per repetitions
Type For the muscles: lifting weights
(dumbbells)
Time

GENERALIZATION:
IN ADDITION, HERE ARE SOME OF THE COMMON CAUSES OF STRESS IN THE isolated case, but rather the typical response to stress. Selye identified these
GENERAL POPULATION: stages as Alarm, Resistance, and Exhaustion. Understanding these different
responses and how they relate to each other may help you cope with stress.
1. Any change that upsets the accustomed pattern of life.
Every stress leaves an undependable scar, and the organism for its survival after a
2. Advances in science and technology. stressful situation by becoming a little order. Dr. Hans Selye
3. Long hours of work, heavy workload, inconducive work conditions.
GENERAL ADAPTATION SYNDROME STAGES
4. Wide range of choices and demands.
5. Overcrowding, different kind of pollution, environmental issues. 1) ALARM REACTION STAGE
→ The alarm reaction stage refers to the initial symptoms the body
6. Separation from loves ones for economic reasons. experiences when under stress. You may be familiar with the “fight-or-
7. Social, political, and economic landscape of the country. flight” response which is a physiological response to stress. This natural
reaction prepares you to either flee or protect yourself in dangerous
8. Weather.
situations. Your heart rate increases, your adrenal gland releases cortisol
(a stress hormone), and you receive a boost of adrenaline, which
EFFECTS OF STRESS
increases energy. This fight-or-flight response occurs in the alarm reaction
→ The main manifestations of stress vary from one individual to another. So, do
stage.
the reactions of the body to stress. These reactions are automatic and
subconscious.
2) RESISTANCE STAGE
→ They range from sudden lack of appetite or overeating to insomnia or → In this stage after the initial shock of a stressful event and having a fight-
oversleeping; unusual sadness or happiness, anxiety or irritability; developing orflight response, the body begins to repair itself. Our body enters into a
migraine headache, heartburn, indigestion, frequent urination, and diarrhea recovery phase, but sometimes it can remain on a high alert for a while. If
or constipation. we overcome stress and the situation is no longer an issue, our body
continues to repair itself until our hormone levels, heart rate, and blood
→ Stress affects the entire body. It can cause major skin problems like acne and
pressure reach a pre-stress state.
eczema. It can alter the heart rhythm, that may cause chest pain, and weaken
the immune system. it can also cause irritable pains in the joints, bones and → Your body continues to secrete the stress hormone and your blood
muscles. Recognizing this health problems will help you cope with stress pressure remains elevated. You may think you’re managing stress well,
easily. but your body’s physical response tells a different story. If the resistance
stage continues for too long of a period without pauses to offset the
effects of stress, this can lead to the exhaustion stage.
Trivias:
Do you know that our body responds to stress on three different stages? This Signs of the resistance stage include:
response called GAS or the General Adaptation Syndrome. It was studied by Dr. • irritability
Hans Selye he is a medical doctor and researcher, that came up with the theory of • frustration
GAS. During an experiment with lab rats at McGill University in Montreal, he • poor concentration
observed a series of physiological changes in the rats after they were exposed to
stressful events.
With additional research, Dr. Selye concluded that these changes were not an
3) EXHAUSTION STAGE COPING WITH STRESS
→ This stage is the result of prolonged or chronic stress. Struggling with → "It is a key to recognize stressful situations as they occur because it allows you
stress for long periods can drain your physical, emotional, and mental to focus on managing how you react, “.”We all need to know when to close
resources to the point where your body no longer has strength to our eyes and take a deep breath when we feel tension rising." This quotation
fight stress. You may give up or feel your situation is hopeless. of Dr. Stoll serves us a reminder that having an organized mind can control
every situation. It is very important that we must take care of our mental
Signs of exhaustion include: health like how we value our physical health.
• Fatigue
• Burnout BELOW ARE WAYS ON HOW TO COPE WITH STRESS:
• Depression 1. Be honest with yourself about all the things that are going on in your life.
• Anxiety Share your thoughts and feelings with someone you love, trust, and respect.
• Decreased stress tolerance Establish a network of people, both family and friends, who can serve as your
• Physical effects of this stage also weaken your immune system emotional support especially when you feel stressed out.
and put you at risk for stressrelated illnesses.
2. When you are feeling hassled and little things readily upset you, take a deep
→ This is the reason why it is very important to check our loved ones, breath, count to ten, and then put everything in perspective.
once in a while, because showing that you care makes them feel
important. If stress is not being addressed properly, it may lead to 3. Manage your time. Keep a list of your priorities for the day. Accept the fact
long-term or chronic stress, and likewise if this condition will not be that there is only so much time in each day and that as long as you are
apprehended immediately it may result into more serious disorders working consistently, what you do not get done today you can finish
like the following. tomorrow.
4. Develop healthy lifestyle habits that will enhance your resistance to stress.
Avoid vices such as smoking and drinking alcohol. Listen to music, read books,
or watch movies that calm your thoughts and soothe your feelings. Make
time to relax every now and then.
5. Keep a diary of things that seems to cause you stress, so that over a period of
time you can identify patterns of situations that cause problems and prevent
them.
6. Be positive and optimistic. If you constantly look for the wrong in you or in
other around you, you will always find something, which often make you feel
even worse. Focus instead on the positive and try to find some good about
people and situations.
7. Laugh at yourself and try to maintain a sense of humor no matter what the
situation. Laughter is the best medicine and stress reliver as they say.
8. Accept the fact that you cannot control everything in your life and realize that
your way is not always going to be the best way.
9. Focus on the pleasant aspects of your life and ways to improve your situation. C. Biofeedback Therapy – trains patients to become aware of and control
some physiological processes such us heart rate, blood pressure, and
10. Do not procrastinate. If you constantly put off things that you do not want to
muscle tension to achieve relaxation.
deal with or are unpleasant but which you are going to have to address
sooner or later, your level of frustration escalates, and you feel more
stressed. Deal with every situation as soon as you can. 2) MIND-TO-MUSCLE TECHNIQUES controls the level of stimulation along the
nerve pathway coming from the brain to the muscles.
1. Yoga – uses several positions for the body through which you may
EXERCISE ALSO HAS SOME DIRECT STRESS-BUSTING BENEFITS LIKE THE begin with the simplest position moving to complex positions. The
FOLLOWING; purpose of various positions is to increase mobility and flexibility of
→ It pumps up our endorphins, making our brain active and this substance is the body. Slow, deep diaphragmatic breathing can help alleviate
responsible for making us free from pain. stress and lower blood pressure and heart rate. It also increases the
production of endorphins, the body’s own natural, morphine-like
→ It reduces negative effects of stress. Exercise can provide stress relief for your painkilling substance.
body while imitating effects of stress, such as the flight or fight response, and
helping your body and its systems practice working together through those 2. Meditation – uses mind-focusing exercises to control or concentrate
effects. one’ attention while breathing slowly and rhythmically to decrease
respiratory rate, heart rate, blood pressure, and muscle tension.
→ It's meditation in motion. After a physical activity you may often find that
you've forgotten the day's irritations and concentrated only on your body's 3. Imagery – can be used as a means of relaxation to cope with stressful
movements. As you begin to regularly shed your daily tensions through situations. Images are pictures formed with the mind. You simply sit
movement and physical activity, you may find that this focus on a single task, with eyes closed and concentrate on a particular image.
and the resulting energy and optimism, can help you stay calm, clear and 4. Autogenic Training (Hypnosis) – involves a series of specific exercises
focused in everything you do. and autohypnosis that are designed to achieve a deep mental and
→ It improves your mood. Regular exercise can increase self-confidence, physical state of relaxation.
improve your mood, help you relax, and lower symptoms of mild depression
and anxiety. GENERALIZATION
Stress is a mental condition that is considered very dangerous. Sometimes, it is the
HERE ARE SOME TECHNIQUES TO HELP YOU RELIEVE STRESS. cause of more fearsome illness like, cancer, heart problems that can lead into
heart failure, and even the cause why there is a complication in a certain
1) MUSCLE-TO-MIND TECHNIQUES control the level of stimulation to the brain medical/health condition. If stress were not addressed immediately it may lead
from muscle into a more serious condition resulting to life threatening. For this week your
A. Progressive Relaxation – involves alternately tensing and relaxing the module contains a very important and serious topic which is stress, this topic is
muscles, moving through the body in a systematic fashion to tense and very timely for the reason that we are now facing a situation that is terrifying, not
relax all major muscle group. only just for our personal concerns but rather more on a global health issue. One
of the main reasons why the number of people experiencing stress is because of
B. Massage Induces Relaxation – touch is a form of nonverbal Covid 19, the dangerous effects of this pandemic cause anxiety and stress to all of
communication that covey’s reassurance and calms down anxiety. us.
For this week, you’ve learned the factors causing stress, likewise the different Dancing also increases physical confidence, improves mental functioning,
effects of stress to one’s health and also identified the different ways to cope up improves general and psychological wellbeing, and develops greater self-
with stress. The main objective of our topic for this week is to educate you on how confidence and self-esteem, resulting to better social skills.
to recognize stress in order to prevent it and to teach about stress management so
According to history, the origin of dance is rooted in the pre-historic past. They
that you shall acquire the necessary competencies so that you’ll be enable also to
believed that various artistic, religious and social forces started out the
educate others about stress.
incorporation and development of dance. And they said that dance has been a
major and social expression within primitive culture and it was stated that the
WEEK 4
first use of dance was a gesture of communication. So, based from this
HISTORY OF DANCE information, we can clearly generate an idea that dancing is old as humanity, it is
DANCE already existing during primitive era and it has its own function in each particular
era.
→ If we try to describe dancing in the simplest way, it can be described as a set
of movements that can be either locomotor or non-locomotor but don’t PRE-HISTORIC ERA
forget that dancing is different from other activities like athletic activities or
daily activities because it focuses primarily on aesthetic or even → In the pre-historic era, the main purpose of dancing is to please their gods,
entertainment experience. and people dance in this era because they believe that, if they are going to
offer a dance, they will appease the forces of nature and it will give them
→ It provides variety of functions throughout history due to its super powers or new powers.
multidimensionality. Although if we talk about history, we are referring to a
huge array of events resulting to have a different believes and records, → Anthropologists strongly believe that dancing is the oldest form of art, for the
likewise in dancing. But there are main reasons why people still dance even reason that it has already existed during primitive era. It was reflected on the
during up to this day. cave wall paintings of primitive people and it showed that dancing already
held a big part in their culture during that time. However, dancing in this era
The reasons are: was not fully recorded.
• To please gods
• To please others PRE-CHRISTIAN ERA
• To please themselves or self-expressions
• To build community within an ethnic group or social interaction → As we stated in the pre-historic era, dancing was not yet fully recorded. It was
only during the pre-Christian era that the real knowledge of dance came
TRIVIA AND FACTS: about within the great Mediterranean and middle east civilization.
Do you know that dancing can give us a lot of health benefits? Like it can be an → In this era, we are going to learn the functions and importance of dance in
effective way to stay fit for people of all ages, shapes and sizes, and has a wide these three countries namely; Egypt, Greece and Rome
range of physical and mental benefits. It improves condition of your heart and
lungs, increases muscular strength, endurance and motor fitness and increases ANCIENT EGYPT
aerobic fitness.
→ In Egypt, the record of dance was full-blown and was richly recorded because
It also improves muscle strength and weight management. Dancing also can make it was reflected in their wall paintings, relics and in the literary record in
our bones stronger and reduced risk of osteoporosis. It develops better Hieroglyphics. But most dances of the Egyptians during this era was chiefly a
coordination, agility and flexibility to improves balance and spatial awareness. medium of religious expression. They dance to please their gods and the
pharaoh.
ANCIENT GREECE DARK AND EARLY MIDDLE AGES
→ Now let’s proceed to Greece! Whenever we talk about Greece, there are t,wo → Even dancing is still prohibited in this era, some performers, singers, poet,
places that we can’t ignore, because of their historic rivalry. They always fight actors, musicians, jugglers and dancers continue to wander why dancing is an
together for the reason that they always have a different perspective in all unlawful activity. They began to perform in village squares and were
aspects. eventually welcomed in castes and chateaus of feudal lords.
→ But in dancing, these two groups of people in Greece namely Athenians and
→ At the same time, common people amused themselves by doing dances that
Spartans were similar. Dancing was perceived as an aid for military education
were social in character which marked the beginning of social dancing. These
among the boys of Athens and Sparta, and it is also a form of entertainment
are the round dance and couple dance.
and display.
→ For Athenians, they emphasize more the importance of dance in their → After the common people created their own dances, court people also
education. According to these three great philosophers; Plato, Aristotle and created their own type of dances. In this era, two dances were emerged and
Socrates, dancing is art and also an integration of body and soul. these two dances became a part of chivalric life.

ANCIENT ROME • COURT DANCE – This is the dance of court people. The dance step was
→ In Rome, the existence of dancing was a little bit different. The Romans limited to gliding, curtseying, and posing as they were not able to move
misused dancing. If we try to go back from PreHistoric era up to Ancient freely. The noblemen danced in smooth floor or wood or polished marble
Greece, dancing was used either for religious purposes or educational called the ballroom.
purposes, and it holds a very important part in their culture. But in Rome,
dancing turns less significant, and it became brutal and sectionalized. • PEASANT DANCE – Have large movements and wide-stepping figures due
to their less elaborate costumes allowing bigger movements. They also
→ They used it for gruesome purposes and in every country that they colonized, danced on grass or on the beaten earth of the town.
dancing was mainly for entertainment through their slaves and captives. The
early Christians condemned dancing because of its negative reputation and EARLY RENAISSANCE
for the reason that it became a part of corruption in the latter days of Roman
Empire making this era as the Dark ages of Rome. → Now, in this era, dance then was accepted in the courts as the gradual
increase of the capitalist clan produced lots of learning and art in Europe.
EUROPE → Dance and art in general gained impetus. Entertainers became valuable
→ As we continue our journey, dancing in some part of Europe started to gain appendages to the courts of Italy and France
positive insights in the development of Catholic church in Europe that it
transformed the history of dance. During this time, the church was the main THE 15TH AND 16TH CENTURY
custodian of learning and education as well as the source of morals. But for → The Rise of Ballet in France was one of the highlights in this era. Dancing was
Christian Emperors, dancing and theatrical plays are still prohibited. However, already socially accepted and free resulting to make other dance forms also
dancing can be considered good and lawful as long as it is for religious came to life and have been widely recognized worldwide From then on,
ceremonies and the Christian fathers approved the use of dance provided several other dance forms continued to sprout and spread across several
that its form and intent were holy and profound. countries. Contemporary dances that were stylistic variations of ballet
emerged and evolved in Europe.
BENEFITS OF DANCE GENERALIZATION:
Physical Social Our lesson for this week is all about the history of dancing. In this module, you’ve
• Develop cardiovascular and musical • Gives sense of togetherness within learned how dancing has started. Dancing is a type of physical activity but it has
endurance a group also its own distinct characteristic making it different from other physical
activities. Also, you’ve learned from this module the different functions of
• Improve coordination, balance, • Encourage positive social
dancing in each era from the pre-historic up its current state or status. In our
flexibility, and body composition interaction and interpersonal
generation, dancing is considered as one of the most popular type of physical
relationship in a group
• Lower risk cardiovascular diseases activity for the reason that it can give us tons of benefits from physical, social,
• Contributes to the individual’s cultural, mental and emotional aspects of development.
• Lower body mass index
potential for self-actualization in
• Lower resting heart rate society WEEK 5
• Improves lipid metabolism ELEMENTS OF DANCE
• Enable joint mobility (hip motion
→ These refer to the foundational concepts and vocabulary that help us to
and spine flexibility)
develop movement skills and understand dance as an artistic practice.
• Helps improves and maintain and
bone density, thus helps prevent The acronym BASTE helps you remember the elements:
osteoporosis
• Helps recover coordination and
neuromuscular skills after injury

This framework is a way to discuss any kind of movement. While different dance
Mental/Emotional Cultural styles call for specialized skills and stylization choices, the underlying elements of
• Helps keep the brain sharp • Promotes cultural values dance are visible in all dance experiences.
• Decreases incidence of dementia
• Strengthens cultural values BODY
and Alzheimer’s diseases
• Decreases depressive symptoms • Develops sense of patriotism to • It is considered as the mobile figure or shape that
your own culture can be felt by the dancers or seen by the
• Increases self-esteem and improves audience.
body image
• Promotes cooperation • It is can be relatively still or changing sometimes
• Aids in releasing emotional and depends on the desired movement of the
physical tension dancers.
• It can also emphasize specific part of the body or use the whole body all at
once.
• Another way to describe the body in dance is to consider the body systems—
muscles, bones, organs, breath, balance, reflexes.
• Symmetrical – balance shape, movements are practically identical or similar pauses. It doesn't only refer to steps and sequences, but also to pauses and
on both sides. moments of relative stillness.
• Asymmetrical – unbalanced shape, movements of two sides of the of the → Dancers may use movements that have been choreographed or
body do not match or completely different from each side. traditional dances taught by others who know the dances. Depending
on the dance style or the choreographer's decision, dancers may also
• It also applies in group shapes, such as wide, narrow, rounded, angular, revise or embellish movement they have learned from others.
symmetrical or asymmetrical. If the dancers demonstrate any of these shapes
the viewers or audience perceived it as one total picture or an arrangement → Movement can also be improvised, meaning that the dancers make it
within a picture frame. up "on the spot" as they spontaneously dance. Movement that
travels through space is broadly called locomotor movement in
→ In dance, the body is the mobile figure or shape which is felt by the
contrast to axial movement, which occurs in one spot.
dancer and seen by others. The body is sometimes relatively still and
sometimes changing as the dancer moves in place or travels through
the dance area. Dancers may emphasize specific parts of their body in
a dance phrase or use their whole body all at once.
→ The body is the conduit between the inner realm of Intentions, ideas,
emotions and identity and the outer realm of expression and
communication. Whether watching dance or dancing ourselves, we
shift back and forth between the inner/outer sense of body. The first
picture illustrates a symmetrical bodily movement while the second SPACE
picture illustrates asymmetrical bodily shapes. Space refers to the area the performers occupy and where they moved when they
are dancing.
• Shape – the design of the body: open/closed,
symmetrical/asymmetrical, angular/curved
(individual and group shapes)
• Focus – audience (where viewer’s eye is drawn),
dancer may change their focus by looking at
different directions (single focus – looking in direction of movement;
multifocus – changing head/eye focus during movements).
ACTION
• Size – use of size in given space or range of motion.
• It is any human bodily movement.
• Level – the vertical distance from the floor (high, medium or low)
• It can be referred to dance steps, facial
• Direction – the dancers can go forward, backwards, up, down, diagonal and
movements, partner lifts gesture and even
sideward, and they can face any direction while executing a movement or
everyday movement such as walking.
several phase.
• Dancing is made up of various movements and
• Pathways – patterns we make as we move across the floor: straight, curved
 → Dancers interact with space in numerous ways. They may stay in one 2. Sensed time: Dancers pick up on each other's timing such as gradually
place or they may travel from one place to another. They may alter the increasing from a walking tempo to a running tempo by cueing off each
direction, level, size, and pathways of their movements. other rather than a music score. Another example happens when dancers
hold a group shape then spontaneously move out of it based on the
→ The relationships of the dancers to each other may be based on
group's organic impulse.
geometric designs or rapidly change as they move close together, then
apart. Even when a dancer is dancing alone in a solo, the dancer is 3. Event-sequence: An internal or external event signals a change such as
dynamically involved in the space of the performing area so that space repeating a traveling phrase over and over until everyone arrives at a
might almost be considered a partner in the dance. corner of the stage. You also see this at sports events when a touchdown
TIME triggers a dance cheer.
• Rhythm - a pattern of beats
ENERGY
• Tempo – steady beat, fast or slow (the speed of
The use of more or less energy while moving.
the movement)
• Tension/relaxation - tension feels hard and tight,
• Duration - the length of time the movement lasts
relaxation feels soft, loose and floppy, (soft/hard,
• Pulse – accented/highlighted beat or heartbeat of light/heavy, sharp/smooth).
the rhythm.
• Bound Flow/Free Flow - when energy is released
• Phrases - longer sequences of movement in a controlled, restrained manner it is bound flow; when energy is released
freely the movement is free flow.
→ Your keyword for the element of time is “when?” Human movement is
• Weight - strength (force) or lightness
naturally rhythmic in the broad sense that we alternate activity and rest.
Breath and waves are examples of rhythms in nature that repeat, but not → Energy is about how the movement happens. The choices about energy
as consistent as in a metered rhythm. include variations in movement flow and the use of force, tension, and
weight. An arm gesture might be free flowing or easily stopped, and it
→ Rhythmic patterns may be metered or free rhythm. Much of western
may be powerful or gentle, tight or loose, heavy or light. A dancer may
music uses repeating patterns (2/4 or 3/4 for example), but concepts of
step into an arabesque position with a sharp, percussive attack or with
time and meter are used very differently throughout the world. Dance
light, flowing ease. Energy may change in an instant, and several types of
movements may also show different timing relationships such as
energy may be concurrently in play.
simultaneous or sequential timing, brief to long duration, fast to slow
speed, or accents in predictable or unpredictable intervals. → Saying that a dance "has a lot of energy" is misleading. All dances use the
element of energy, though in some instances, it may be slow, supple,
Time may also be organized in other ways including indirect energy - not the punchy, high-speed energy of a fast tempo
dance.
1. Clock time: The dance is based on units of seconds, minutes, and/or
hours. For example, a certain section of a dance may be assigned a time → Energy choices may also reveal emotional states. For example, a powerful
such as 30 seconds into which all the choreographed movement must fit. push might be aggressive or playfully boisterous depending on the intent
A performance in a public setting may be set up to repeat continuously and situation. In the elements, energy taps into the nonverbal yet deeply
between 12:00 noon and 1:00 pm. communicative realm of dance.
Significance of the Elements of Dance Mindanao. There are numerous places in these regions where different folk
In order to create a good dance performance, we must always include the five dances express diverse meaning.
elements of dance, for the reason that these elements of dance are considered as
the foundation of dance routines. It will command the degree of emotions and Lopez (2006) defined Philippine folk dance as a “traditional mode of expression
movements that a dancer must performed in order to demonstrate a correct and that employs bodily movements of redundant patterns linked to definitive
appealing dance routine, that will result into a more interesting and relatable features of rhythmic beats or music.
dance performance.
She further stated that in order to classify a dance as Philippines folk dance,
GENERALIZATION: it should have the following characteristics:
This week, we tackled a very interesting topic, the elements of dance. These
1. It is traditional.
elements hold a very important part in order to create a great dance
choreography. Learning the different functions of each element makes us
2. It has an expressive behavior.
understand how a dance performance is being created. From the posture, timing,
emotions and even characterizations of the performers. The elements of dance
3. Simple, basic rhythm dominates the folk dance and establishes the
serve as a guide for us to assess whether a specific dance routine or a segment of
pattern of movement.
a dance performance needs or limits, the movements or emotions in order to
make the performance not only appealing to the eye but more specially to make
4. It is created by an unknown choreographer or by communal efforts.
the performance realistic and relatable to the audience. Understanding the roles
of each element will enable us the acquire the skill of dance appreciation.
5. It performs a function in the life of the folk/people.
WEEK 6 Based from the definitions above, we can simply say that folk dance is a genre of
PHILIPPINE FOLK DANCE dance that reflects the culture, beliefs and customs of a certain group of people.
But oftentimes the term folk dance is being confused or used interchangeably
FOLK DANCE with Ethnic and national dance.
• Folk dances are traditionally a dance of a country which evolved naturally and
spontaneously in connection with everyday activities and experiences of the WHAT ARE THE DIFFERENCES AMONG FOLK, NATIONAL AND ETHNIC DANCE?
people.
• A genre of dance handed down from generation to generation that depicts A. FOLK DANCE
the tradition, culture beliefs, occupations and ways of life and the → Dances that are found in a certain country.
characteristics of people living a certain nation.
• Folk dance is also considered as an expression of emotions and ideas which B. NATIONAL DANCE
were peculiarly significant or the re-enactment of customs and events → It is also traditional in nature but have a national scope.
constituting an important part of the history of specific group of people.
→ It is popularly and widely danced throughout a given country and often
has a varied number of variations.
Every country in the world has their own expression of giving enrichment for their
respective cultures. One popular way of expressing the culture of various places is Example: Pandango, Cariñosa and Jota
through folk dances or traditional dances. The Philippines has approximately
7,101 islands and divided into three groups of islands: Luzon, Visayas and
 THE THREE MAJOR REGIONAL TYPES OF PHILIPPINE FOLK DANCES
1. TRIBAL DANCES – From the Cordilleras-include non-Christians dances from
the Cordilleras.
2. LOWLAND CHRISTIAN DANCES – Dances coming from places with Western
influences as that of the Tagalogs, Ilocanos, Pampaguenos, Pangasinense,
Bisayans, and Bicolonas. These dances are influenced by Hispanic and
European cultures.
Pandango Ilocano Jota Moncadena 3. MUSLIM DANCES – Dances from the people of the Southern Islands of the
Pandango Ivatan Jota Rizal Philippines such as in Mindanao and Sulu. These dances are influenced by
Pandango Visayan Jota Tuguegarao Arabic and Indo-Malayan cultures.
Pandango Dumagueteño Jota Manila
Trivia and Facts:
C. ETHNIC DANCE
→ Dances that are performed in primitive tribes and have retained their close Most exercise routines incorporate squats, and planks for the reason that you can
kinship with religious ritual and community custom. execute these exercises even if there are no equipment, and also because of the
numerous benefits that we can acquire if engaging with these exercises. The
3 TYPES OF ETHNIC DANCE following are the benefits of squats and planks. SQUATS, is an effective way to
Ritual Dance Life-Cycle Dance Occupational Dance burn fats, and responsible in building muscles, it also develops our core area and
improve our mobility. For PLANKS it is proven that this exercise also develops the
Dances that depict Dances relating to cycle Dances that exhibit work
strength of our core, that will result into the improvement of our posture, it can
ritual ceremonies. of human life such as and occupation of the
also boost our mood and relieves us from stress and lastly it can define our
birthing, courtship, dancers.
muscles. May 3 2021. The (September 23, 2020) Benefits of Squats, Pushups &
Example: wedding and funeral.
Planks. The YMCA of greater Seattle. Post.
• Dudso (Bukidnon) Example:
• Pagdiwata Example: • Mananagat (Cebu)
Did you know?
(Palawan) • Salip (Apayao)
The first National Artist for Dance and the Mother of Philippine Folk Dance is
• Binasuan
Francisca Reyes-Aquino. Mrs. Aquino is acknowledged as the pioneer of folk
(Pangasinan)
dancing in the Philippines. She began her research on folk dances in the 1920s,
making trips to remote barrios in Central and Northern Luzon. Her research on
the unrecorded forms of local celebration, ritual, and sport resulted in a 1926
WHAT ARE THE DIFFERENT TYPES OF PHILIPPINE FOLK DANCES? thesis titled “Philippine Folk Dances and Game. Because of her dedication in
There are several ways to classify Philippine folk dances. According to Francisca discovering and cultivating different folk dancing making her as the first National
Reyes-Aquino, folk dances may be classified by geographical; extent of origin, Artist for Dance.
nature, speed of movement formation, and distinguishing feature. Lately, folkloric
socialists merged regional functional classifications to sort out the different dance
materials.
PHILIPPINE FOLK DANCES, REGARDLESS OF THEIR CLASSIFICATION, MAY BE ARMS POSITIONS:
CATEGORIZED AS:
1) First Position
1. LIFE-CYCLE DANCES – Dances that serve as ritual as one passes to a different
Arms are raised forward forming a circle in front of the
stage in life such as from birth to childhood to adulthood; from singlehood
chest with fingertips of both hands about an inch apart.
from marriage; and from life to death.
2. FESTIVAL DANCES – Dances that are either religious or secular and are
connected with the celebration of recurring events of special significance.
2) Second Position
3. OCCUPATIONAL DANCE – Dances that depict the means of the livelihood of The arms are placed sideways a little below shoulder
the Filipino people. Wherein dancers portray different steps in rice growing to with palm facing upward or in supine position.
winnowing (Aquino, 1979).
4. RITUAL AND CEREMONIAL DANCES – Dances performed as part of the rituals
3) Third Position
and ceremonies of a certain tribe or group of people.
The right arm is still raised and remains in an amplified
5. GAME DANCES – Derivations from local folk games. position, while the left arm is placed in front the chest,
6. JOKE AND TRICKSTER DANCER – It includes jokes or tricks played by a dancer as in the first position.
on another or a group of dancers who is one of them. The intention is to
render that individual ‘to a physical or mental indignity or discomfort’ (Lopez, 4) Fourth Position
2006). The right arm is raised above the head forming half circle
(amplified position), while the left hand remains in
7. MIMETIC OR DRAMA DANCES – Dance that mimic animals, inanimate second position.
objects, or other people. The Itik-Itik dance from Surigao is an example of a
mimetic dance as it imitates the movements of a duck.
5) Fifth Position
8. WAR DANCES – Dances that express feud enmity featuring two male dancers Both arms are raised forming a circle over the head in an
engage in physical combat with spartan-like intensity. amplified position.
9. SOCIAL AMENITIES DANCES – Dances that express social graces, hospitality
and offerings to a friend.

FUNDAMENTAL DANCE POSITIONS FEET POSITIONS:

The five fundamental dance positions, are basically dance positions focus in the
arms and feet. As you read the following descriptions of each fundamental 1) First Position
positions on the table below you may execute it. Always remember that in folk Both heels are together while toes are apart at an angle
dancing posture is very important, so as you demonstrate the five basic positions of about 45° or more.
make sure that you should stand erect, make your chest out and always make
your chin in upward position.
 2) Second Position WEEK 7
Both heels are together while toes are apart at an
angle of about 45° or more. BASIC STEPS IN PHILIPPINE FOLK DANCE
Most folk dances are based on several fundamental dance positions. According to
Lopez (2006), Philippine folk dances should have simple, basic rhythm that
3) Third Position dominates the dance and establishes the pattern of movement. With this, it is
The right heel of one foot is close to the instep of the imperative to review and learn the different fundamental dance steps in order to
left foot. perform several folk dances. The origin of these steps varies and depends on the
influences of the different culture.

1) TIME SIGNATURE
4) Fourth Position → It tells us how music is to be counted. The time signature is written at the
The right foot is forward about a pace distance with beginning of the staff after the clef and key signature.
toes out.
Time signatures consist of two numbers written like a fraction.

5) Fifth Position The Top Number

The right foot is placed in front of the left foot while of the time The Bottom Number
the right heel is close to the toes of the left foot. signature tells you tells you what kind of
how many beats note to count. That
to count. This is, whether to count
could be in any the beats as quarter
number. Most notes, eighth notes,
GENERALIZATION: often the number
For this week, you learned about folk dance. You’ve learned that folk or or sixteenth notes.
of beats will fall So, the only numbers
traditional dances are being celebrated in different places and these dances helps between 2 and 12.
you will see as the
to preserved the culture of our ancestor’s way back in the early age. For as bottom number (the
Filipinos the traditional, ethnic and national dances have become a uniting force denominator) will
to our culture and identity. It embodies the fundamental value of great worth and correspond to note
appreciation to our culture, our nation, and our people. Likewise, you’ve learned values:
the differences of folk, ethnic and national dances. This information is vital in
order to understand more how diverse our culture is specifically in dancing, and 2) Rhythmic Patten
to have a clear idea on how to classify the different folk dances in our country. → It refers to the succession of musical events contained within a single
Also, you’ve learned and able to execute the fundamental dance positions which metric unit that correspond to a single main beat.
are important in demonstrating the different fundamental dance steps in folk → Rhythmic patterns are made up of set of BEATS
dancing. Hope that you find it very interesting and informative. This is how we
celebrate cultural diversity.
3) MEASURE 12. KUMINTANG – Moving the hand form the wrist either in clockwise or counter
→ In music, there are typically 4 counts, or beat per measure. clockwise direction.
→ In dancing, measure is usually musically paired with a second measure, 13. SALOK – Swinging the arm downward – upward passing in front of the body
these two measures equal to 8 counts, which why dancers count in sets as if scooping; the trunk is bent forward following the movement of the arm
of eight. doing the “salok”
14. SALUDO – Partners with the feet together boe to each other, to the audience,
COMMON DANCE TERM USED IN FOLK DANCING:
opposite dancers, or the neighbors.
1. ABRASETE – Girl at the side, hold R arm of partner with her L hand, free
15. SAROK – Crossing the right (left) foot in front of the left (right) bend the body
hands down at the sides.
slightly forward and cross the hand down in front with the right (left) hand
2. ARMS IN LATERAL POSITION – Both arms at one side, either right or left; at over the left (right) hand.
should, chest, or waist level.
3. ARMS IN REVERSE “T” – Arms are side horizontal, elbows bent at the right Basic Dance Steps in 2/4 Time Signature
angles, forearms parallel to head, palms forward or facing inward, fists loosely Note Pattern: = 1 measure Counts: 1 2
closed.
DANCE TIME RHYTHMIC STEP DESCRIPTION
4. BILAO – turn palms of hands up and down alternately, hands a waist level in STEP SIGNATURE COUNT,
front, elbows close to waist.
MEASURE
5. BRUSH – Weight on the foot, hit the floor with the ball or heel of the other Bleking 2/4 time 1, 2 (Count 1) step your right (left)
foot and lift that foot from the floor to any direction. Step heel in fourth position (count 2)
6. CLOCKWISE – Like the motion of the hands of the clock, right shoulder is step your right (left) foot close to
toward the center of an imaginary circle. When facing center, movement is your left (right) foot in first
toward the left. position
7. COUNTER CLOCKWISE – The reverse direction of clockwise, left shoulder
toward center. Movements are toward right when facing center of circle. Or

8. CROSSED ARMS – Partners facing each other or standing side by side join (Count 1) place the R (L) heel in
their left hands together and the right hands together; either right over left-
fourth position while a jump,
or left-over right hands.
reverse the position of the feet
9. CUT – displace quickly one foot with other foot. (count 2) that is placing the R (L)
10. DO-SI-DO – Partners advance forward, pass each other’s’ right (or left) side, heel in front and the R (L) in
step across to the right (or left) move backward without turning around, pass position.
each other left (or right0 side to proper places. Gallop 2/4 time 1, ah 2, ah (Count 1) step right (left) foot in
11. HAYON-HAYON – Place one forearm in front and the other at the back of the fourth position in front,
waist.
(Count ah) cut the right (left) foot
 with the left (right) thus displacing it position.
and at the same time taking the
weight of the body with the left Or
(right) foot,
(Count 1) hop one left (right) and
Change 2/4 time 1 and 2 (Count 1) step right (left) foot in
point right (left) foot in front,
Step or fourth position in front,
Two – (Count 2) with a spring reverse the
Step (Count and) step left (right) foot
position of the feet that is pointing
close to right (left) foot in third
the left (right) in front and right
position rear or in first position,
(left) taking the weight of the
(Count 2) step right (left) foot
body. This is taking one count for
quickly in fourth position in rear.
every change of position of the
Polka 2/4 time 1 and 2, and (Count 1) step left (right) foot in feet.
fourth in front,
Hop 2/4 time 1, 2 A spring from one-foot landing on
(Count and) step right (left) close Step the same foot in place or in any
to right (left) foot in third position direction, the other foot the other
in rear, foot maybe raises in any direction,
(Count 2) step left (right) foot in in front, in rear, in sideward or
fourth position in front. across.
Brush 2/4 time 1, 2 (Count 1) step your right (left) foot (Count 1) step your right (left) foot
Step in second in forth position, raise your left
position and (count 2) brush your (right) foot in front of your right
left (right) foot in fourth position in (left) (count 2) and hop/spring your
front of your right (left) foot. right (left) foot in place or in any
Close 2/4 time 1, 2 (Count 1) step right (left) foot in direction
Step (Allegro/Fast fourth position in front, Leap 2/4 time 1, 2 A spring from one-foot landing on
) the other foot in place or in any
(Count 2) close left (right) to right direction, the other foot the other
(left) foot in third or first position foot maybe raises in any direction,
rear in front, in rear, in sideward or
across.
Note: when done sideward, one-
foot leads to the section of the step. (count 1) step your right (left) foot
Touch 2/4 time 1, 2 (Count 1) point right (left) foot in in forth position, raise your left
Step (Allegro/Fast fourth position in front, (right) foot in front of your
) right (left) (count 2) and hop/spring
(Count 2) step right (left) foot your right (left) foot in place or in
close to left (right) foot in first any direction.
 position in front
Basic Dance Steps in 3/4 Time Signature Arms:
Arms in first position to second to
Note Pattern: = 1 measure fourth position

DANCE TIME RHYTHMIC STEP DESCRIPTION

COUNT, Thr ¾ time 1, 2, 3 (Count 1) step right (left) foot
STEP SIGNATURE
MEASURE ee – in second position,
(Count 1) slide right (left) foot step
Mazurka ¾ time 1, 2, 3 (Count 2) Turn left (right) about and
in second position, turn
step right (left) foot to second
(Count 2) cut right (left) foot sideward Waltz
with the left right, turn (Count 3) turn left (right) about and
step right (left) to second to face
(Count 3) hop on the left (right) foot the front.
and beat in rear or in front the right (Count 1) close right (left) foot to left
(left) to close to the ankle of the left (right) foot (count 2, 3) pause.
(right) foot. ¾ time
Touch 1, 2, 3 (Count 1) point right (left) foot in
This is executed with one foot always Step (Moderato/ fourth position in front,
leading and may be done in any Moderate)
direction. (Count 2, 3) step right (left) close the
(Count 1) Step left (right) foot in left (right) in first position
waltz ¾ time 1, 2, 3
fourth position in front, (Count Or
2) step right (left) foot close to (Count 1, 2) point right (left) foot in
left (right) in first/third position fourth position in front, (count 3) step
in rear, right (left) foot close to left (right) foot
(Count 3) step left (right) in fourth in first position
position in front. (Count 1, 2) step right (left) foot in
Sway ¾ time Footwork: fourth position in front
Balance (Count 1, 2) step right (left) foot ¾ time (Count 3) close left (right) to right (left)
obliquely forward right (left) Close 1, 2, 3
(With a 1, 2, 3 to a Step (Moderato foot in third or first position rear
close measure (2 (Count 3) step left (right) foot across
the right (left) foot in front, or Or
point, measure) Moderate)
brush, (Count 1, 2) step right (left) obliquely (Count 1) step right (left) foot in fourth
hop, raise backward right position front,
waltz) (Count 3) (Count 2, 3) close left (right) to right
close/point/brush/hop/raise/waltz left (left) foot in third or first position in
(right) foot in fourth position or third rear.
 WEEK 8 BASIC RESPONSE TO DANCING INJURY
If you injure yourself when dancing, suggestions include:
TIPS ON CHOOSING THE PROPER DANCE GEAR
• Stop if you feel pain. Continuing to dance will only make the injury worse.
SAFETY AND INJURY PREVENTION IN PERFORMANCE
Preventing injury and exercising safety are keys to undertaking success in • Perform the R.I.C.E (Rest, Ice, Compression, and Elevation). Using these four
performance. Through scientific and well-managed trainings, one’s performance immediate first aid measures can relieve pain, limit swelling and protect the
may be enhanced and avoid acute injury occurrence. It is important to be always injured tissues, all of which help speed healing.
aware of the safety, prevention and precautions in performance so that • Seek advice from your doctor as soon as you can. A proper diagnosis is
enjoyment and leisure will always be achieved at all times. Preventive measures important.
must be practiced and familiarized as a dedication to safety and injury prevention.
Without proper management of injuries, condition may be worsened and • Don’t resume dancing until you have fully recovered from your injury.
performance will be greatly affected. Returning to dance too soon will turn an acute injury (an injury that occurs
suddenly) into a chronic injury (an “overuse” injury that gradually worsens
Trivia and Facts: over a long time).
The “lunge with a twist” is a great core exercise that builds lower body strength.
Performing the lunge while holding and rotating your body from right to left Where to get help:
engages the quads, glutes, and core. Adding this exercise to your workout routine
can also help you improve balance and proprioception. The lunge with a twist is
often incorporated into prep time for certain physical activities. This type of
stability exercise isolates your quads and hamstrings during the lunge. By adding
the twisting motion (with or without added weight), your glutes contract more
fully as you engage your core. The lunge with a twist is also a great way to
challenge your balance and engage the muscles used for any exercise you
perform one leg at a time, such as running, cross-country skiing, and even cycling.
You can also use lunge twists as a warm-up for these workouts. Elizabeth Quinn
(July 20, 2021). How to Do the Lunge With a Twist, very well Fit. Post.

EMERGENCY RESOURCES Things to Remember:

It takes a true emergency to make immediate response to such illness, injury or • Choose a dance style that is appropriate to your level of fitness.
disaster. Being familiar and aware of the connections with the safety and
• Wear professionally fitted shoes appropriate to your style of dance.
prevention institutions may lessen the chances of having severe conditions.
• Warm up thoroughly before you start dancing and include stretches.
Education in basic life support, first aiding and immediate response is highly
encouraged to everyone to be ready in case of unexpected and lifethreatening • Check with your dance instructor that you are using the correct posture or
incidents. It is essential to look up to contact numbers of individuals or agencies technique.
(hospital, clinic, and bureaus for safety) who are experts in immediate response
to injuries and accidents that are nearest to your locale, residents or state.
ETIQUETTE FOR SAFETY 10. Concentrate on your correct posture and dance technique. The way a dancer
connects one movement to another must be technically correct so as not to
People dance for a variety of reasons: for fun, recreation and for health. Dance
twist the body incorrectly, or strain muscle.
can be social or performed for an audience. It can also be ceremonial or
competitive. Dancing offers a wide range of physical and mental benefits. Dance 11. Talk with your dance instructor if you have problem or injury. They may be
styles range from ballroom and jazz, ballet to hip-hop and popular dancing, so you able to modify the move and teach you variation to reduce the risk factors.
have a wide array of choice what particular genre of dance that suits you.
12. Sit down and watch, sometimes you can learn more from watching than
Though the array of body movement, repetition and speed of movement can put actually doing something for the first time.
you at risk of an injury, particularly if you are new and learning unfamiliar steps,
13. Make sure you take sufficient rest between dance sessions, especially if you
you can help reduce your risk of injury by being aware of some of these risk
are new to dancing or are not very fit. This will help minimize muscle soreness
factors.
or stiffness.

DANCE INJURY RISK FACTORS

REDUCING THE RISK OF DANCE INJURIES
Some of the factors that can increase your risk of dance injury are the following:
You can reduce your risk of injury when dancing if you follow some simple
guidelines. • INEXPERIENCE BEGINNERS – may be vulnerable to injury because they don’t
have the skills or techniques to meet the physical demands of their chosen
1. See your doctor for a check-up if you have a medical condition; are
dance style. Make sure you follow the instructions of your dance teacher.
overweight; are over 40 years of age or haven’t exercised regularly for a long
time. • POOR FITNESS – Weak muscles are more likely to be injured when challenged
or stretched. Controlled progressions will improve your fitness and muscle
2. If you have a pre-existing problem or injury especially to the foot, ankle or
strength.
lower back, consult your doctor before starting any dance program
• POOR TECHNIQUES – Example: Bringing your foot down to the floor with
3. Choose a dance style that is appropriate for you. Have a basic awareness of
more force than necessary can injure soft tissue and bone.
your own body and your own personal limits and boundaries. For example,
high impact dance style that involve jumping and vigorous movements are • POOR POSTURE – Weak muscles in the back and abdomen increase the risk
not appropriate for person with arthritis. of injury to all areas of the body including the spine and legs.
4. Warm up thoroughly before you start dancing and include stretches. This is • FATIGUE – A tired dancer tends to lose form. Falls and injuries caused by
important in preparing the body for dancing. sloppy technique are more likely.
5. Cool down after a dance session and stretch again. • HAZARDOUS ENVIRONMENT – For example, worn or ripped carpet, hard
floor, uneven floor, split liquids or fittings close to the dance area such as
6. Drink plenty of water before, during and after dancing.
stairs.
7. Wear layers of clothing that you can take off as your body warms up
• OVERTRAINING – Dancing for too long or too often can lead to a wide range
8. Wear professionally fitted shoes appropriate to your style of dance. proper of overuse injuries. Shin splints and stress fractures in the feet are common
dance shoes distribute load, absorb impact, and support your foot. dance-related overuse injuries.
9. Don’t push yourself too far or too fast, especially if you are beginner. • FAILURE TO REST AN INJURY – Turning to dance before an existing injury has
healed can aggravate the condition.
COMMON DANCE INJURIES INCLUDE: GENERALIZATION
Your 8th module contains information about the emergency resources wherein it
• Sprain and strain – where muscles and ligaments are overstretched or
taught you how important it is for us to know the different people or agency to
twisted.
call if there’s an accident, the safety etiquettes in dancing, dance injury risk
• Impact injuries – such as bruises caused by failing over, bumping into another factors, and you’ve also identified the common dance injuries and finally, tips on
dancer or tripping over props how to choose the proper dance equipment.
• Blister, bruising and ingrown toenails – ill-fitting shoes can cause all of these
foot problems. WEEK 9

AEROBIC FITNESS
WEARING THE PROPER GEAR
Due to diversity in dancing, proper attire and dance wear may vary depending to DANCE ACTIVITY
the dance discipline. Dancing is a physical activity that requires physical effort, so Listen to any music that you want to play, and dance to it in any way you can. You
comfort must not be compromised when choosing a proper gear. Although, may follow set of dance steps or improve your own. Enjoy every beat of your
choosing the proper attire is always a challenging task to a lot of dancers. Aside chosen music, dance with confidence. Try to move your entire body and make
from the safety benefits, it also helps to boost self-confidence and good presence sure that your heart will beat fast, until you perspire. Don’t forget to observe
on the dance floor. Proper clothing may interpret unseen ideas in dances to the safety precautionary measures. Afterwards, try to rest and catch your breath and
audience. It must also stay in place even when leaping, kicking, jumping, flooring try to reflect on the concluded task.
and other dancing moves.
TRIVIA AND FACTS
TIPS ON CHOOSING THE PROPER DANCE GEAR: Do you know that dancing can give us a lot of health benefits? Like it can be an
effective way to stay fit for people of all ages, shapes and sizes, and has a wide
1. Determine the type of dance to perform – dance wears must depend on the
range of physical and mental benefits. It improves condition of your heart and
type of dance to be performed.
lungs, increases muscular strength, endurance and motor fitness and increases
2. Right clothes for body type – to avoid wardrobe malfunction, a good and aerobic fitness. It also improves muscle strength and weight management.
comfortable fit of clothes must be identified in order to lessen movement Dancing also can make our bones stronger and reduced risk of osteoporosis. It
restriction. develops better coordination, agility and flexibility to improves balance and
3. Choose clothes that will enhance your physical features – clothing is vital spatial awareness. Dancing also increases physical confidence, improves mental
part of dancing wherein it also helps to enhance the visual presentation of functioning, improves general and psychological wellbeing, and develops greater
movements. It also gives affect and language to a particular dance that is self-confidence and self-esteem, resulting to better social skills.
being performed by dancers.
GETTING STARTED WITH DANCING
4. Check clothing quality – clothing must be also designed to protect individual You can dance in a group, with a partner, or on your own. There are lots of
from injury. Good quality dance gears usually last long. different places where you can enjoy dancing. For example, at dance schools,
5. Good match to dance performance – the dance gears must be relevant to the social venues, community halls and in your own home. Dancing has become such
dance in order to carry the message of the performance. a popular way to be active and keep fit, that most fitness clubs now offer dance
classes in their group exercise programs.
Dancing can be done both competitively and socially. It can be a great 3) GENDER – Men are greater risk of heart disease than the pre-menopausal
recreational and sporting choice, because anyone of any age can take part. It women. Once past the menopause. A woman’s risk is similar to a man. the
doesn’t matter whether it is cold or raining, as dancing is usually done indoors. risk of strokes, however, is the same for both men and women.
This is the reason why dancing is considered as one effective way to attain fitness
and wellness. RISK FACTORS THAT CAN BE CONTROLLED, CHANGED, OR TREATED
1. Smoking
HEALTH BENEFITS OF DANCING AS AN AEROBIC EXERCISE 2. Drinking alcohol
1. Improved condition of your heart and lungs 3. Illegal drugs
2. Improved muscle tone and strength 4. Hypertension
3. Better social skills 5. High cholesterol
4. Improved mental functioning 6. Physical Inactivity
5. Greater self-confidence and self-esteem 7. Obesity
6. Weight management 8. Diabetes
9. Stressful living
AEROBIC is a system of exercises done with accompanying music. Aerobic
exercise improves cardiovascular fitness, respiratory capacity, and muscular PRINCIPLE OF BALANCE
endurance. They can also lower blood pressure and cholesterol level. They There are many aerobic exercises that qualify for an effective aerobic program.
enhance the ability of the body to move air into out of the lungs and boosts the These don’t only pertain to rhythmic activities. These include brisk walking,
flow of blood to all parts of the body. running, hiking, dancing roller skating and kickboxing. You can also consider
Zumba or Tae-bo and almost any activity that will pump your heart rate to the
Now that you already refreshed your mind on how dancing became an effective
level where, over a sustain period of time, beneficial changes can take place in
way to attain fitness and wellness, let’s now identify the different aerobic dancing
your cardiovascular system.
exercise risk factors under cardiovascular endurance.
At the center of any effective aerobic exercise program is the basic principle of
CARDIOVASCULAR RISK FACTOR – is a condition that is associated with an balance. This principle encourages the right combination of proper diet, regular
increased risk of developing cardiovascular disease. The risk factors may be exercise, and healthy lifestyle to attain well-being. It also applies to moderation in
classified as those that cannot be changed and those that can be changed, all aspects of life.
controlled or treated.
1) DIET – Diet plays a crucial role in achieving and
RISK FACTORS THAT CANNOT BE CHANGED sustaining health and fitness. Exercise, rest, and
vitamins and supplements will not do you much
1) FAMILY HISTORY – If a first-degree blood relative has had a coronary heart
good in your effort to develop a healthy body
disease or stroke before the age of 55 years (for a male relative) or 65 tears
without proper diet. In fact, without proper
(for a female relative), you might be at risk of contracting the same disease.
nutrition, you may not even have the energy to
2) AGE – Through the years, the heart undergoes subtle physiological changes participate in a regular exercise. The condition of
even in the absence of disease. The muscle of the aged heart may relax less your body and the effectiveness of your workouts
completely between beats, and as a result, the pumping chambers become are directly related to the quality and quantity of
stiffer and may work less efficiently. the food that you take.
 Calorie balance is the balance between the calories from the food and drinks exercising every other day is effective to give the body time to adapt, rest
that you ingest (Calories IN) and the calories that you burn through basic recover, and develop.
body functions and exercise (Calories OUT)
4) REST AND RECOVERY – Rest and recovery help the
Your eating habits play a very important role in the quality of your life. Food is body reach its optimal level of development and
a source of nutrients and at the same time can be a source of happiness and performance. during workouts you place demands
pleasure. Nevertheless, more and more instant food and preserved food on your body beyond normal. Hence, it needs to rest
without significant amount of nutrients flood the market and are now and recover from the physiological changes that take
available to people who are so busy and have no time to prepare and eat place. Rest enables the body to repair and
healthy meals. strengthen itself. Recovery allows it to replenish
A good balance diet helps make and keep the body healthy and fit. It also energy, repair damage tissues, and remove chemical that build up as a result
helps lower the risk of developing diet-related chronic degenerative diseases of cell activity during exercise. One way to achieve rest is through good sleep
as you age. which promotes physical and mental health including hormonal balance.
Recovery can be achieved through diet and hydration.
2) HYDRATION – Hydration is another essential factor in Achieving a healthy lifestyle is a serious matter, it consists of the 3D’s;
keeping the body fit and healthy while preventing the direction, dedication and discipline. If you apply these 3D’s in your plan,
development of kidney stones and bowel cancer. The surely you will achieve a healthy lifestyle.
lack or lose of fluid in the body causes dehydration,
a. DIRECTION – You must have clear objectives, you must know what are
which stresses the heart and blood vessels. The body
the things that you want to develop, the things that you want to achieve
finds it more difficult to rid itself of excess heat.
or attain, and always assess that your objectives must be rooted with
Severe dehydration or when water losses are more than two percent of the
your personal will.
body weight, can increase the pulse rate and body temperature, resulting in
fatigue, apathy, and decreased performance. b. DEDICATION – This D is essential for the reason that this will be your
driving force to continue to your plan. Without this, you will view or
A fluid intake of two liters or eight glasses daily is recommended to keep the
perceived your plans and objectives as an obligation that may leads into
body functioning efficiently. In addition to water and beverage, juicy and
frustration. If you really want to have a healthy lifestyle you must do
watery fruits and vegetables as well as soup can keep you well hydrated.
everything you’ve plan with willingness.
3) OVERLOAD PRINCIPLE – The overload principle in exercise means that the c. DISCIPLINE – It is also considered important because it will dictate how
body will adjust to the weight that is placed on it. During physical activities, dedicated you are, and will serve as measurement on how committed you
the heart beats faster, the lungs work harder, and the muscles take on more are from your plans or goals.
strain than they usually do. Hence you will find the first days of exercise so
difficult that you experience various body pains. Nevertheless, as you GENERALIZATION
continue with the exercise, the body is able to adapt to load and overcome For this week lesson, you’ve learned how dancing is considered as type of aerobic
the stress. After sometime, you will be able to do the exercise with less effort activity and able to know the different benefits of dancing in our health. You also
than when you started. Then, you can eventually increase the load, lengthen get acquainted with the risk factors under cardiovascular endurance, and the
the time, and progress to more advanced routines. The body’s adaptation, different facets to achieve a healthy lifestyle in order to attain fitness and
growth, and development take place after the workout, not during. Thus, wellness.