Lesson I and II

Introduction on what Exercise Program is.

Phases of the Exercise Program
Introduction
INTRODUCTION
            Exercise is generally regarded as beneficial to one’s health and well-being. These are physical that makes the body fit for the demands on it.
They are set of body movements to promote general fitness and are used to correct minor postural defects. Exercises are also integral part of
conditioning the body. Proper exercise helps to reduce tension and to maintain fitness gains. Everyone should do some exercise increases
respiration and circulation of the blood. By increasing the need for oxygen, exercise makes you breathe more deeply and by contracting the
muscles, it helps push the blood to the heart.
            In this unit, a thorough discussion about exercise as a whole will point-out its functions, benefits and advantages including it phase.
PHASES OF THE FITNESS EXERCISE PROGRAM

A.      Warm-up Exercise. Sometimes called limbering warm up, it is the initial phase of any exercise program. It serves to elevate the body
temperature to prepare the muscles for any major activity. By warming up, the muscles are provided with the sufficient amount of blood and
oxygen supply so that they will contract more efficiently. Athletes who directly engage in vigorous activity without warming up run the risk of
experiencing muscle cramps and spasm.

B.      Flexibility/Stretching Exercise. These usually follow after the warm-up phase. Body flexibility is achieved by using the different stretching
approaches. These include ballistic, static and passive stretching. Currently, the most acceptable and most effective stretching is the static
stretching. Each movement Is performed in a slow pace that allows the muscles and other connective tissues surrounding the joint to stretch far
enough to their full range.

C.      Strength and endurance Exercise. The stretching exercise program will include both calisthenics and weight training. Calisthenics exercises
using weight of the body are practical and inexpensive to perform especially if there is no weight training equipment in school.

D.     Cool down Exercise. These serve to gradually taper off the body from the stress of exercises. It is important to cool down as warming up
because it keeps the blood circulating around the body to prevent the individual from experiencing some from dizziness. Cooling down creates a
pressure against the veins of the circulatory system to permit the blood flow in one direction going to the heart. With cooling down, there is a
possibility that the blood will pool around the lower extremities depriving the brain of blood and oxygen. Thus, some those suddenly stop from
vigorous activity experience dizziness and even pass out.

Lesson 3 (August 27,2020)

Nomadic ancestors- spent all their time moving around in search of food and shelter, travelling large distances on a daily basis. Our bodies are
designed and have evolved to be regularly active.
*people too develop problems if they sit down all day at a desk or in front of the TV and minimize the amount of exercise they
do.

Functions of Exercise
1. Release pent up emotions
Physical activity stimulates the release of endorphins which make you feel better and more relaxed. These in turn improve your mood
and lower your stress levels

2. Building strength
Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury.

3. For stretching/Increase flexibility

Refrain from muscle soreness.

4. Prevent and treat mental illnesses

Physical activity can help you meet people, reduce stress levels, cope with frustration, give you a sense of achievement, and provide
some important "me time".

5. Reduce weight
The more you exercise, the more calories you burn

6. Increase energy level

 strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles.

7. Warm up muscles before vigorous physical activity

elevate the body temperature to prepare the muscles for any major activity

8. Enhances Immune System

improves your body's ability to pump the oxygen and nutrients around your body that are required to fuel the cells that fight bacteria and
viruses.

9. For fun

Lesson 4 (August 27,2020)

Principles of Exercise

1.Overload
This refers to the observation that a body system must be exercised at a level beyond which it is presently accustomed. A specific body
system gradually adapts to this overload until it reaches a state where adaptation is no longer observed.

2. Progression
This state that the amount and intensity of your exercise should be increased gradually.

3. Specificity
This states that benefits associated with the training stimulus can only be achieved when it duplicates the movements and energy
systems involved in the exercise.

4. Individuality
No two individuals are exactly alike. All individual has different performances, fitness attributes, lifestyles, nutritional preferences, and
respond to exercise and its physical and social environments in their own unique way.

5. Recovery
It refers to the amount of time the body should be allowed to rest and recover from fatigue before the next activity begins.

6. Reversibility
The principle simply states that if an individual stop to exercise, the body returns to its initial level of fitness.

THE F.I.T.TE FORMULA

1. FREQUENCY
It refers to "how often" one does the physical activity.

2. INTENSITY
It refers on "how hard" one performs the physical activity.

3. TIME
refers on "how long" one does the physical activity.

4. TYPE OF EXERCISE
It refers to the types of activity one does to build a specific part of fitness or to gain a specific benefit.

Lesson V (August 27,2020)

ADVANTAGE OF EXERCISE FOR FITNESS
1.      Exercise can be systematically planned to cover all muscles groups of the body and to emphasize areas of greatest need.
2.      The dosage of exercises can be controlled I a given time.
3.      Progression can be regulated from very mild to vigorous and exhaustive efforts.
4.      Exercise can be derived which will provide for the development of body control, flexibility, balance and good posture, as well as for increased
muscular strength and endurance.
 DANCE Lesson I and II (September 3,2020)
Difference between Dance and Dancing

Dancing. 
This is a means of expressing one’s emotions through movement disciplined by rhythm. It is an art of moving rhythmically and expressively to an
accompaniment. The word “dancing” came from an old German word “damson” which means “to stretch.” Essentially, all-dancing is made up of
stretching and relaxing.
Dance. 
This refers to the movement set to music where there emerges organization, structure, and pattern. It is a composition that implies
the arrangement of parts into a form.
Phases of the Dance Program

Creative Rhythms
- are actually for children in the elementary grades. These activities are sometimes called fundamental rhythms or natural dances. A creative
rhythm is an end-product exploration and improvisation of movements as children learn to love the parts of their body and to use them as
instruments of expression.

Folk/Ethnic Dance
Folk/Ethnic dance is a cultural art form handed down from generation to generation. It communicates the customs, beliefs, rituals, and occupations
of the people of a region or country. Folk dancing belongs to the people. It emanates from then. Ethnic tribes have their specific tribal art forms
originated and danced by the people of the tribe.
(Examples of folk dances are the rural and country dances, jotas, mazurkas, pandanggos, among others with foreign influence.)

Social and Ballroom Dance

The setting of the social and ballroom dance is a social gathering with the more formal atmosphere than the simple and informal parties in which
the recreational dances are the usual forms. Social and ballroom dancing are generally held in the evenings. The participants are usually in formal
attire.
(Examples of social and ballroom  dances are cha-cha, fox trot, jitterbug, tango, samba, rumba, quick step, Viennese waltz, jive, and paso doble.)

Recreational Dance
- includes dance mixers, square dance, round, and couple dances. Many of these dances have simple patterns and a combination of walking steps,
two-step, polka step, and the waltz step. The setting of recreational dances is usually informal gatherings and parties, reunions, and the like.

Creative Dance
- is the highest form of dance. It is the end-product of exploration and improvisation of movements as the dancer or the choreographer expresses
his feelings or emotions, ideas, and interpretations. This is a dance with a definite form, a beginning, and an ending. The principles of art form are
all observed in the composition of the dance.
(Examples of creative dance are ballet, jazz, and modern or contemporary dance)

*The following pages of this lesson is all about the Phases of the Dance Program with example videos and the Common formations used in
Rhythmic Activities with sample pictures.

Formations used in a Rhythmic Activities

* Formations are very important because it adds beauty to dance. And it may vary or change after each figure in dance.
Single circle, facing clockwise Square or quadrille formation
 
Single circle, facing counterclockwise  Semi-circle or half-moon
Single circle partners facing Double lines, facing front
 
Single circle, facing the center Double lines, partners facing
 
Double circle, partners facing Long open formation
 
Double circle, partners facing Scatter formation in pairs
counterclockwise
 
Double circle couples facing Square or quadrille formation
 
 
FORMATIONS IN A SINGLE CIRCLE
FORMATIONS UNDER DOUBLE CIRCLE 
* FACING CLOCKWISE                * FACING COUNTER CW      

* FACING PARTNER   * FACING CENTER

  
Square Formation Semi- Circle Formation Scatter Formation
Lesson 3 (September 10, 2020)
ELEMENTS OF RHYTHM
Rhythms -is a term which denotes an aspect of a quality of movement that is sometimes thought of as dance. When an individual move in response
to a particular rhythm or music we call the movements as rhythmic s or rhythms. Structured forms which start creative rhythmic movements are
sometime called rhythms.
All movements are affected by the elements of rhythm. These elements which should be learned and understood in relation to dance are:
underlying beat; measure; rhythmic pattern; tempo; accent; phrasing; and intensity.
Underlying Beat or Pulse Beat
The underlying beat is the steady continuous sound that is heard or felt throughout any rhythmical sequence. This constant steady pulsation is
sometimes called pulse beat. I exist in all movements. It is this steady sound which serves as the constant unit of measure upon which all rhythmic
structure or relationship depends.
The underlying beat determines the time signature of a piece of music or movements. Shown below is a line representation of constant sounds
divided or grouped by vertical lines:
Measure
Measure refers to the identical grouping of underlying beats. This group of notes is between two bar lines.
Rhythmic Pattern
A rhythmic pattern is a definite groupings of sounds or beats related to the underlying beat. A particular patters of unequal sounds or beats must fit
within a unit of underlying beats. Sometimes the rhythmic pattern is also called melody pattern because the rhythmic pattern follows the words or
melody. There is a relationship between the word pattern, rhythmic pattern, and underlying beat.
Phrasing
A musical phrase is a group of measures that gives the feeling of unity. It can be likened to a sentence or an idea in itself. Learning to identify or
recognize phrases is essential to learning and creating dances. The end of a phrase may suggest a change in direction or movement.
Accent
Accent is the force or emphasis given to any one beat in a series of pulse beats in a measure.
Tempo
Tempo is the rate of speed of the movement, music, or accompaniment. It may be fast as in running; it may be moderate as in walking; or it may be
slow as in ordinary sliding.
Intensity
Intensity is the quality of the movement or music. It refers to dynamics or force, such as heavy and light.
Note Values, Note Patterns, and System of Counting
Musical Signs and Symbols
Note- Beat of Sound (WHOLE, HALF, QUARTER, EIGHTH AND SIXTEENTH)
Rest- Beat of Silence (WHOLE, HALF, QUARTER, EIGHTH AND SIXTEENTH)

Note Values, Note Patterns, and System of Counting

Knowledge of the values of notes and note patterns facilitate to a great extent the attainment or acquisition of rhythmic skills.

Values of Notes and Rest in 2/4; 3/4; 4/4 Time Signature

Whole note 4 counts (dotted) 6

Half note 2 counts (dotted) 3
Quarter note 1 count (dotted) 1 ½
Eighth note ½ count (dotted) ¾
Sixteenth note ¼ count (dotted) 3/8

Whole rest 4 counts (dotted) 6

Half rest 2 counts (dotted) 3
Quarter rest 1 count (dotted) 1 ½
Eighth rest ½ count (dotted) ¾
Sixteenth rest ¼ count (dotted) 3/8
A dot (.) after a note receives one half the value of the note before it or on the preceding note, thus a dotted half note has 3 beats.

Lesson 1
The Basic Natural Movements
The basic natural movements are classified into two: locomotor and non-locomotor or axial movements. Locomotor movements are
those that move the body in space in any direction with the feet as the moving base. Non-locomotor movements are those in which
various parts of the body move in space with a fixed base. The base may be standing, kneeling, sitting or lying.
Locomotor Movements
- Movements are those that move the in space in any direction with the feet as the moving base. Example of this movements
are;
Walking – Moving at moderate pace on feet, lifting one foot only after the other foot has touched the floor or ground. Legs swing
from the hips while the arms swing naturally at slides.
Running – Moving on foot with springing steps at rapid pace such that for an instant, both feet are off-ground during each step.
Jumping – Springing and taking off with one foot and landing on both feet.
Hopping – Springing on one foot and landing on the same foot.
Skipping – Same procedure as in hopping, but bouncing lightly with alternative steps and hops.
Leaping – Springing on one foot and landing on the other foot.
Galloping – Moving in continuous forward or sideward direction with one foot leading.
Sliding – Gliding along the floor with either foot.
Non-Locomotor Movements
- Movements that are those in which various parts of the body move in space with a fixed base. The base may be standing,
kneeling sitting or lying. And this movement has different types namely;
Flexion – Bending or shortening of a body part occurring at a joint.
E.g. Half-Knees bend
Full-knees bend
Trunk forward bend
Arms forward bend
Head forward bend
Head sideward bend
Elbow bend
Extension – Turning, twisting or circling
E.g. Head twist
Trunk twist
Arm Shoulder Circling
Right arm circle forward
Left arm circle forward
Both Arms circling
Pendular – Swinging/swaying arms forward, backward or sideward
E.g. Arms swinging sideward
Arms swinging overhead
Body swaying right and left
Percussive – Striking and hitting; pushing and pulling
E.g. Arm strike with closed fist
Arm strike with open fist
Hit with one hand
Hit with both hands
Push with one arm: with both arms
Pull with one arm; with both arms
Vibratory – Shaking and beating
E.g. Shake arms and hands rhythmically.
Shake hips and shoulders to rhythmic pattern.
Vibrate entire body rhythmically.
Sustained – A slow, smooth flowing movement with a balance of movement throughout the entire series.
E.g. Arm swinging continuously from side to side.
Arm moving laterally to right and left sides in continuous rhythmic pattern.
Arm circle swing continuously.
Suspended – A sharp movement followed by a series of slow or prolonged movements until a peak is reached.
Both arms circle swing three or four times counterclockwise and stop movement with arms diagonally forward, upward.
Lesson 2

FIVE FUNDAMENTAL DANCE POSITIONS OF ARMS AND FEET

 There are five fundamental or basic positions in dance that are commonly termed as 1st position, 2nd position, 3rd position,
4th position, and the 5th position.
 Under the ¾ time signature (123,123,123…)
 5 measures, 3 beats per measure

ARMS POSITION

 1st Arms position= Both raised forward in a circle in front of chest with the finger tips about an inch apart
  2nd Arms position= Both raised sideward with a graceful curve at shoulder level.
 3rd Arms position=One arm raised sideward as in 2nd position' other arm raised upward.
 4th Arms position= One arm raised in front as in 1st position; other arm raised over head.
 5th Arms position= Both arms raised over head.

FEET POSITION
 1st Position of Feet= Heels close together; toes apart wi an angle of about 45 degrees.
 2nd Position of Feet= A stride sideward about a pace or 1 foot distance.
 3rd Position of Feet= Heel of one foot close to in-step of other foot.
 4th Position of Feet= One foot in front of other foot of a pace distance.
 5th Position of Feet= Heel of front foot close to big toe of rear foot.