Consequences of being Physical Inactive

Obesity
Cardiovascular Diseases
Cancer
Diabetes
High blood Pressure
Other body disorder

World Health Organization approximately 3.2 million deaths each year due to unhealthy lifestyle

Physical Activity – bodily movement produced by skeletal muscles

Exercise – physical activity that is Planned
Physical Inactivity – people who do not get regular physical activity

Environmental Factors – absences of park, sidewalks, and sports recreational center

4 main types of Physical Inactivity

1. Aerobic Physical Activity –also called “Cardio” or “Endurance Activity”

2. Muscle – applied force or weight also called “Resistance Training”
3. Bone – produce an impact or tension force on the bones
4. Stretching Activities – a specific muscle is flexed

Health – Related Physical Fitness ability to do daily task without being tired easily

➢ Cardiovascular – respiratory fitness

➢ Muscular Fitness
➢ Flexibility
➢ Body Composition – Body Mass Index
- Skin Fold Measures
- Body Measurement Method

Optimizing Energy Supply – require energy production

Adenosine Triphosphate (ATP) – main source of energy in our body

Phosphocreatine (PCR) – backup energy for ATP

Metabolic Systems

• Phosphagen System – fastest

• Anaerobic Glycolysis – second fastest
• Aerobic Glycolysis – lowest, required oxygen

Types of Eating

 Emotional Eating
 Social Eating
 Habitual Eating

Water Intake – 2.7 to 3.7 liters of water

Dance as Physical Activity – used as a “medium for sensing, understanding and communicating
ideas, feelings and experiences.”
Benefits of Dancing

➢ Improves the condition of one’s heart and lungs

➢ Prevent the risk of bone disorder
➢ Dancing for 30 minutes can burn 250 calories
➢ Boost one’s memory
➢ Improve balance and awareness
➢ Increase self-confidence and self-esteem

Frequency – how often a physical activity is being done

Intensity – effort is required to perform

Moderate Physical Activity – light activities

Vigorous Physical Activity – heavy activities

Safety protocols in Dancing

1. Do warm up
2. Fuel your body with food and water
3. Rest well
4. Wear comfortable clothes
5. Follow the trainers
6. Be aware to the location of clinic
7. Alert trainer if you encounter problems

Module 2 Philippine Traditions on dance

Common dance step in folk dance

1. Abrasete - Girl at the right side, holds R arm of partner with her L hand, free hands down
at the sides.
2. Arms in lateral position - Both arms on one side of the body either left or right side. This
can be done at shoulder , chest or waist level.
3. Arms in reverse T - Arms are side horizontal, elbows bent at right angles, forearms
parallel to head, palms forward or facing Inward, fist loosely closed.
4. Bilao - To turn the palms up and down alternately, hands at waist level in front, elbows
close to waist.
5. Brush - Weight on one foot, hit the floor with the ball or heel of the other foot (the free
foot ) after which the foot is lifted from the floor to any direction.
6. Crossed arms- Partner facing each other or facing side by side, girl at the right of boy,
they join their L hands together and their R hands together; either R over L or L over R
hands.
7. Cross- over - Two couples (Vis- a-Vis) are opposite each other proceed in straight line to
the opposite place. The girls pass by their L shoulder between the boys.
8. Cut - To displace quickly one foot with other, thus completely taking off the weight of the
body from the displaced foot.
9. Do-si-do (dos-a-dos) - both advance forward, pass each other’s right (or left) side , step
across to the right (or left), move backward without turning around pass each other’s left
(or right) side to proper place
10. Draw - To pull one foot along the floor close to each other which has the weight of the
body. The weight may or may not be transferred.
11. Hapay - To flourish or offer a handkerchief, hat, or glass of wine to somebody as a sign of
invitation
12. Jaleo - Partner turns once around clockwise(with R elbows almost touching) or counter
clockwise using walking or any kind of dance step. The hand near each other are on waist.
13. Kumintang - Moving hand from the wrist either in a clockwise or counter clock-wise
direction
14. Panadyak - To stamp in front or at the side with R foot and tap with same foot close to the
L weight of the body on foot
15. Patay - to bend the head downward and to support the forehead with the R (L) forearm or
with the crook of the R (L) elbow L (R) hand supports lightly the palm of the R (L) hand.
This is usually done with the L (R) foot pointing in rear and knees slightly bent.
16. Point - Touch the floor lightly with the toes of one foot, weight of the body on the other
foot.
17. Salok - To swing the arm downward-upward passing in front if the body as it scooping,
the trunk is bent forward following the movement of the arm doing the salok.
18. Saludo - Partner bow to each other, to the audience, opposite dancers or to the neighbors
with the feet together. This is used in almost all the Philippine dances
19. Sarok or saroc- Cross the R or L foot in front of the L or R, bend the body slightly forward
and cross the hands (forearms) down in front with the R or L hand (forearm) over L or R .
20. Tap - To tap slightly with the ball or toe of the free foot, flexing the ankle joint and
keeping the weight of the body on the other foot. There is now change or transfer of
weight

ARM POSITION

- Hands on waist
- Hands holding skirts
- One hand on waist and the other holding the skirt or dress
- One hand on waist or holding skirt and other raised overhead (5th position)
- Arms in first, second, third, fourth position or their combination of kumintang
- Arms in amplified position- first and fifth (amplified means the arms are positioned as
more open)
- One arm in reverse “T” position and the other bent forward at shoulder level