Dance Handout

Republic of the Philippines
DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
CAGAYAN NATIONAL HIGH SCHOOL
Telephone Numbers: (078) 255-1602, (078) 255-1618
E-mail Address:tuguegarao@deped.gov.ph
facebook.com/DepEdTuguegarao
Health Optimizing Physical Education 3

Grade 12
“Dance is an activity which can take many forms and fill many different needs.”It can be recreation, entertainment,
education, therapy, and religion. In its purest and most basic form, dance is art, the art of body movement.
CHAPTER 1
SPECIFIC BENEFITS OF DANCE
Activty 1: VENN diagram

Direction: Write the different benefits in the aspect of development
PHYSICAL MENTAL SOCIAL EMOTIONAL SPIRITUAL
Physical
 Develops cardiovascular and muscular endurance
 Improves coordination, balance, flexibility, and body composition
 Lower risk of cardiovascular diseases
 Lower body mass index
 Lowers resting heart rate
 Improves lipid metabolism
 Enables joint mobility (hip motion and spine flexibility)
 Helps improve and maintain bone density, thus helps prevent osteoporosis
 Helps recover coordination and neuromuscular skills after injury.
Mental/Emotional
 Helps keep the brain sharp
 Decreases incidence of dementia and Alzheimer’s diseases
 Decreases depressive symptoms
 Increases self-esteem and improves body image
 Aids in releasing emotional and physical tension
Social
 Gives sense of togetherness within a group
 Encourage positive social interaction and interpersonal relationship in a group
 Contributes to the individual’s potential for self-actualization in society
Cultural
 Promotes cultural values
LESSON 2
PHYSICAL FITNESS
Activity 1: Acronym FITNESS

Direction: Make an acronym Fitness that describe Physical Fitness
“A B I L I T Y”
Physical Fitness
-is the body’s ability to function efficiency and effectively.
- ability of the individual to do daily task without undue fatigue but has extra reserve in case of emergency
- It is measurable set of characteristics that is determined by exercise habits.
2 Types of Related Components
1. Health-Related Fitness
- Fitness programs that are prescribed to improve the individual’s overall health
Pertains to the total functioning of the body.
 Body Composition- the relative percentage of muscle, fat, bone and tissues that comprise the body.
 Muscular Endurance- ability of the muscles to repeatedly exert themselves. Can repeat movements for long
period without undue fatigue.
 Strength- the ability of the muscles to exert an en external force or to lift a heavy weight
 Cardiovascular Fitness- the ability of the heart, blood vessels, blood and respiratory system to supply fuel
and oxygen to the muscles and the ability of the muscles to utilize fuel to allow sustained exercise. Can persist
in physical activity for relatively long periods without undue stress.
 Flexibility- the range of motion available in a joint. Can move body joints through a full range of motion in
work and in play.
2. Skill-Related Fitness
- fitness components important for success in skillful activities and athletic events. They called skill-related because
people who possess them find it easy to achieve high level of performance in motor skills, such as those required in
sports.
- Refers to the quality of one’s movement skills.
 Agility- the ability to rapidly and accurately change direction of movement of the entire body in space.
 Power- the ability to transfer energy into force at fast rate. Ability of the muscles to released maximum force.
 Balance- the maintenance of equilibrium while stationary or while moving.
 Reaction Time- the time elapsed between stimulation and the beginning of reaction to that stimulation.
 Coordination- the ability to use the senses with the body parts to perform motor tasks smoothly and
accurately.
 Speed- the ability to perform a movement in a short period of time.
ENERGY SYSTEM
THREE TYPES
1. Anaerobic A-Lactic (ATP-CP) OR ADENOSINE TRIPHOSPHATE-CREATINE PHOSPHATE (ATP-CP)

Energy System
- the “Quick System”
- Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high intensity physical activities. It
provides high bursts of start up energy that lasts around ten seconds or less. ATP-CP provides immediate energy
without requiring any oxygen (anaerobic) and does not produce lactic acid (a-lactic).
- Supports very brief , high intensity activities like a single-effort vertical jump.
Example: Lifting in cheer dance.
2. GLYCOLYTIC ENERGY SYSTEM OR LACTIC ANAEROBIC ENERGY SYSTEM

- Anaerobic Lactic is also known as the glycolytic energy system, an energy system that supplies energy for
medium to high intensity physical activities. These high intensity activities usually last from ten seconds to
two minutes.
- As your ATP-CP system pops out, your glycolytic system steps in and keep you moving for about another
minute or so before it also begin to run out of fuel.
Example dance routine in cheerdance.
3. OXIDATIVE SYSTEM or AEROBIC SYSTEM
- Aerobic energy system provides energy for low intensity physical activities that last from two minutes to a
few hours. Aerobic energy system, compared to ATP-CP and glycolytic energy system, requires much longer
oxygen in muscles in doing physical activities like long distance swimming running and playing sports (e.g.
basketball, soccer, futsal).
- Is the slow-burning heating system, it is fueled mainly on the fat and glucose, and it is the only one that
directly needs oxygen to function among 3 metabolic pathways that support exercise.
- The most essential energy system of all, constantly dynamic and generates tons of energy. Supports long-
duration, lower-intensity activities like walking, distance running.
Activity 2: Let’s Get To Know

Directions: Identify the different physical fitness component use in the sports activity.
Component/s Energy system
Dancesports
Aerobic dance
Cheer and dance

Lesson 3
Fundamental Position of the Hands and Feet
COMMONLY USED GROUP FORMATIONS IN RHYTHMIC ACTIVITIES AND DANCE

I. The Circles
A. The Single Circle Formations
B. Double Circle Formations
C. Progressive Circle Formations
II. Quadrille or Square
III. Miscellaneous Formations
Activity 2: “Isayaw mo”

Divide the class into 5 groups. Each group will present a 1 minute dance routine using the fundamental position of
hand and feet and formation.
LESSON 4
ELEMENTS OF DANCE
1. Body
First element in dance. Dancers should use their body in interesting ways in their choreography - including
body activities, shapes and sizes
2. SPACE
Space is where the body moves. It is the medium of dance. As dancers move through space, their bodies
create patterns on the floor and in the air. These spatial designs are an integral part of dance, giving dancers a
purposeful reason for moving.
E.g. shape, size, levels, directions, floor pattern, plane, spatial relationships.
This is the area the performers occupy and where they move. It can be divided into four different aspects, also
known as spatial elements.
a. Direction- dance movements can travel in any direction. The performers can go forward, side, backward,
diagonal, circular, and so on. They may also face any direction while executing a single movement or several
phrases.
b. Size- movements can be varied by doing larger or smaller actions.
c. Level- movements can be done in a high, medium, or low level.
d. Focus- performers may change their focus by looking at different directions.
3. ENERGY
The third element of dance. What type of energy/dynamic is applied to the movement.
4. TIMING
 The fourth element of dance - tempo, accents, length of music
 The movements in 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 slower than the normal beat. When a sequence of a
movement or group of phrases is done in varying tempos, they generate rhythmic patterns.
DANCE APPRECIATION AND COMPOSITION
Recreational Dance- is a social activity in which people of all ages can participate. Come from all over the world
and include folk, cultural, and historical dances, and social dances from the past and present.
Dance fitness- is a fun way to increase cardiovascular endurance, strength, and flexibility.
Form- is the instrument by which ideas and elements are arranged or combined into a logical sequence which
results in unity and consistency, and by means of which the content or idea can be expressed and communicated.
Phrase- when you combine one movement with several others, they form a unit. When units are pieced together,
they make up a section in the choreography and sections together form a whole dance.
Motif- A good dance contains a theme, to be able to convey its meaning or intention to the audience. A single
movement or a short phrase of movement that embodies the style and intention of the dance.
CHARACTERISTICS OF A GOOD DANCE

1. Unity- the interconnected phrases of the dance are coherent and flow smoothly together. The movements fit
together and each plays an important role that contributes to the entirety of a dance.
2. Continuity and Development- the phrases of the dance that are organized progressively, making each
movement phrase move naturally into the next. There is a continuous development of the movement phrase
and the audience is swept along to the end.
3. Variety and Contrast- making one or several variations that highlight the facet of the motif. This provides
variety within the development of a dance.
4. Transition- this is the link between movements, phrases, and sections of the dance. It makes the logical
progression of the dance flow smoothly.
5. Repetition- It emphasizes movements and phrases that are important to the dance and gives a feeling of
closure to a work.
6. Climax- this is where the apex of energy in the dance is reached. The climax may be a fast and enraged blast
of energy and action, or it could fade away to a gentle and quiet exit that marks the end of a particular story.
LESSON 4
FOLKDANCE
 Is reflection of any cultural heritage. These are traditional dances of a country, which were evolved naturally
in connection with everyday activities of the people. It is the heartbeat of everyone and delivers through body
movements.
Classification of Philippines Dances
A. Geographical
 National Dances- found throughout the island with little or no modification.
 Local Dances- found in some locality.
B. Nature
 Occupational – Showing action of certain occupation, planting, harvesting, pounding and fishing.
 Religious or ceremonial – performed with relation to religious vows and ceremonies
 Comic Dance - depicting funny movements.
 Wedding Dance – perform during wedding vows.
 Festival Dances – suited for special occasion or social gathering.
 War Dances – showing combat or duel but on action phase only
C. Movements:
 Active – with fast energetic movements and steps.
 Moderate – lessen the intensity of movements.
 Slow moving – flowing at less than usual speed.
 Slow and fast – combination of slow moving and fast movements of dances.
COMMON DANCE TERMS
1. Brush – weight one foot, hit the floor with the heel of the other foot, lift from the floor to any direction.
2. Cut – to displace quickly one foot with the other.
3. Hayo-hayon – place one forearm in front and the other at the back of the waist.
4. Jaleo – partners turn around clock-wise, R elbow almost touching, or counter-clockwise, with L elbows
touching using walking or any kind of dance step.
5. Costados – the couple are occupying the length of the hall when dancers are in square formation.
6. Arms in lateral position – both arms are at one side, either right or left, at shoulder, chest, or waist level.
7. Salok – swinging of arms downward-upward passing in front of the body as if scooping; trunk is bent forward
following the movement of the arms.
8. Whirl – make fast turn by executing small steps in place, to R or L.
9. Sarok – cross the R or L foot in front of the L or R, bend body slightly forward and cross the hands down in
front with the R or L lover the L or R.
10. Set – a unit formation composed of two or more pairs.
DANCE STEP STEP PATTERN
1. Touch step point, close
2. Bleking step heel place, close
3. Close step step close
4. Hop step hop, close
5. Slide step slide close
6. Change step step, close, step
7. Cross change step cross, step, close, step

8. Contraganza lead, cross-step, pause
9. Plain polka step, close, step, pause
10. Hop polka hop-step, close, step, pause
11. Mincing steps step, step, step, step
12. Shuffling steps slide, slide, slide, slide
13. Chasing steps step, close, step, close
14. Cross step step, cross-step, cross-step
Activity 1: Create your own dance routine with the use of different dance step. Each group will present a 1minute
dance.
LESSON 5
BALLROOM
"Ballroom dance" refers to traditional partnered dance forms that are done by a couple. The word “BALL” in
ballroom means TO DANCE.
Latin dance - are the cha-cha-cha, samba, rumba, paso doble and jive.
Standard dance – are the waltz, quickstep, foxtrot, tango and Viennese waltz.
One of the key differences between Standard and Latin is the hold. In Latin we have various holds such as closed,
open, double and single hand holds. In Standard the closed hold position is never released. Another difference is the
footwork with Latin dances being danced with the feet slightly turned out and steps are danced on the balls of the feet.
In Standard, we dance with our feet parallel and we use heel and toe footwork. In addition, another key difference is
the use of hip action in Latin whereas there is no hip action in Standard.
CHA CHA CHA DANCE
The Cha Cha dance is performed in 4/4 time and requires a lot of step and hip motion. The dance is characterized by
three quick steps followed by two slower beats done on the one beat and the two beat. The front steps are taken toe
flat, and the dance is performed with minimal upper torso movement. The Cha Cha dance is characterized by intricate
foot movement, quick spins, strong hip movement, sharp action and staccato, all this done to Latin American Cha Cha
music. The Cha-Cha-Cha is a lively, playful and groovy social dance.
• The name Cha Cha is said to refer to the sounds that was made by feet on the chasse while performing the
dance.
• The violist and composer, Enrique Jorrin is credited with developing the dance by merging Mambo and
Rumba in the 1940s.
• The cha-cha-chá dance originated in Cuba and is danced to the music of the same name. Today, this dance
form is extremely popular and performed in social halls or dance competitions worldwide. It is known for its
flirtatious, energetic, and fun movements.
• Basic step is rocking step, forward walk, side step, backward walk.
LESSON 5
POPULAR DANCE
Pop dance- The term "Pop" comes from the word "popular". Dance-pop is a popular music sub-genre that originated
in the early 1980s. It is generally up tempo music intended for nightclubs with the intention of being danceable but
also suitable for contemporary hit radio. The evolution of Pop dance goes hand-in-hand with the evolution of popular
industrialized music.
Emphasizes seven basic movements in dance: Plier (to bend), Étendre (to stretch), Relever (to rise), Glisser (to slide
or glide), Sauter (to jump), Élancer (to dart), Tourner (to turn).
Jump: leave the ground with either foot or both feet, land on the other foot or both feet.
Leap: leave the ground with one foot, travel horizontally, land on the other foot.
Hop: leave the ground on one foot, land on the same foot.
Skip: A) A series of steps with a small hop between each step. B) A series of jumps or skips while swinging a rope so
it passes under the feet when they are off the ground.
Activity 1: Create your own dance routine with the use of different dance step. Each group will present a 1minute
dance.
Prepared by: Checked by:
PE TEACHER S ROCKY T. BANATAO

Subject Coordinator
Recommending Approval: Approved by:

GRACE M. MABASA CHELO C. TANGAN
Assistant Principal for Academics OIC, School Principal IV

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Republic of the Philippines

Health Optimizing Physical Education 3

Activty 1: VENN diagram

PHYSICAL MENTAL SOCIAL EMOTIONAL SPIRITUAL

Activity 1: Acronym FITNESS

2 Types of Related Components

1. Anaerobic A-Lactic (ATP-CP) OR ADENOSINE TRIPHOSPHATE-CREATINE PHOSPHATE (ATP-CP)

2. GLYCOLYTIC ENERGY SYSTEM OR LACTIC ANAEROBIC ENERGY SYSTEM

3. OXIDATIVE SYSTEM or AEROBIC SYSTEM

Activity 2: Let’s Get To Know

Component/s Energy system

Cheer and dance

COMMONLY USED GROUP FORMATIONS IN RHYTHMIC ACTIVITIES AND DANCE

Activity 2: “Isayaw mo”

CHARACTERISTICS OF A GOOD DANCE

7. Cross change step cross, step, close, step

Prepared by: Checked by:

PE TEACHER S ROCKY T. BANATAO

Recommending Approval: Approved by:

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