Module 1: Safety Protocol during Physical Activity

Participation to avoid Dehydration, Overexertion,

Hypothermia and Hyperthermia
1.1. Dehydration
Dehydration or loss of fluids occurs in exercise through sweat, breath, and
urine. Dehydration will result in the loss of coordination and of fatigue.

Signs of Dehydration
 Most of us put off drinking water until we are thirsty, and unfortunately, by then, we are
already dehydrated or starting to be. It’s quite common to rely on caffeinated drinks
instead. However, since caffeine acts as a diuretic, it can cause even more dehydration,
which means dancers should minimize their intake of caffeine and even alcohol, as it
also depletes the body of fluids. If you’re dehydrated, your symptoms may include:

 Fatigue
 Decreased performance
 Lethargy and tiredness
 Cramping
 Nausea and vomiting

Importance of Hydration in Dancers

Why Dancers Should Stay Hydrated?
Did you know that we only need to loose as little as 2% of water in our bodies in order
for our performance to be significantly impaired?
Dancers are artistic athletes, and as athletes, it is essential to stay properly
hydrated so that the body is prepared for physical activity.
Specifically to dancers, they will require more fluids per day due to the loss through
dance classes and performances.
 
 

Hydration Guidelines during Physical Activity

Everyone’s fluid needs are different, especially depending on the level of physical
activity they endure. The average person should consume approximately two liters of
water, which is about eight glasses of fluid daily.

1. Drink 500ml (2 – 3 glasses) of water 30 minutes to one hour before your physical activity
2. Drink 200ml (1 – 2 glasses) of water every 20 minutes during your physical activity
3. Drink at least 500ml (2–3 glasses) after your physical activity

But I want something besides just water…..

Prevent dehydration by eating lots of fruits and veggies.  Consider melon, squash,
oranges, apples, pears, grapes, leafy greens and salads in addition to beverages like
tea, whole fruit popsicles, sports beverages, smoothies, soy milk, almond milk, and
yogurts.
 

1.2 Overexertion
Overexertion in the workplace causes injury when a person works beyond his
or her physical capacity and tolerances of his or her body’s soft tissues.

How to prevent overexertion?

 
Overexertion can be prevented. Overexertion injuries typically cause inflammation,
which leads to pain and discomfort. Report any signs of discomfort before it becomes a
full-blown injury. Ergonomics can lessen overexertion injuries. The demands of the job
must match the capabilities of the worker. This may require training so you know how to
perform a job safely.

 Practice proper posture

 Take breaks between your exercises. Take frequent breaks from any sustained
position every 20-30 minutes
 Limit the amount of time you spend doing the same motion over and over
 Limit the amount of weight you carry
 Routine exercise and stretching can help prevent overexertion. Strength training
to maintain a strong core also can be beneficial.
 Avoid doing repetitive workouts as they create tension in the muscles

Whether at work or at home, you can take steps to prevent overexertion.

1.3. Hypothermia and Hyperthermia

a potentially dangerous drop in body temperature, usually caused by
prolonged exposure to cold temperatures. 
 

Signs and Symptoms of Hypothermia

 Shivering
 Slurred speech or mumbling
 Slow, shallow breathing
 Weak pulse
 Clumsiness or lack of coordination
 Drowsiness or very low energy
 Confusion or memory loss
 Loss of consciousness
 Bright red, cold skin (in infants)

How to prevent Hypothermia?

To stay warm indoors in cold weather:

 Keep your home at a temperature of at least 18C.

 A baby's room should be 16 to 20C.
 Keep windows and internal doors shut.
 Wear warm clothes.
 Use a room thermometer. 

Treatment
To warm the person up:

1. Move them indoors.

2. Remove any wet clothing and dry them.
3. Wrap them in blankets.
4. Give them a warm non-alcoholic drink, but only if they can swallow normally.
5. Give energy food that contains sugar, such as a chocolate bar, but only if they can swallow
normally.

is caused from overexertion or extended periods of time spent in hot

conditions. It body temperature of more than 104°F (40°C) is defined as
severe hyperthermia.
 

Signs and Symptoms of Hyperthermia

 dizziness
 thirst
 coordination issues
 trouble concentrating
 skin that’s cool and clammy
 rapid pulse
 weakness
 nausea
 headache

 
How to prevent Hyperthermia?
 Drink 2 to 3 quarts of water daily.
 Avoid exertion or exercise, especially during the hottest part of the day.
 If traveling, allow 2 to 3 weeks in an unusually hot climate before attempting any type of
exertion.
 When outside, wear a hat and loose clothing; when indoors, remove as much clothing as
needed to be comfortable.
 Take a tepid bath or shower.
 Use cold wet towels or dampen clothing with tepid water when the heat is extreme.
 Avoid hot, heavy meals.
 Avoid alcohol.
 Determine if the person is taking any medications that increase hyperthermia risk; if so,
consult with the patient's physician.

Treatment
 Try to get to a cool location, preferably one with air conditioning.
 Drink water or electrolyte-filled sports drinks.
 Take a cool bath or shower to help speed up your recovery.
 Place ice bags under your arms and around your groin area.

Summary: Dehydration, Overexertion,

Hypothermia and Hyperthermia
Exercise and physical activity is good for the health, but anything in excess or having
poor execution is bad. Certain conditions such as dehydration, overexertion,
hypothermia, and hyperthermia may occur if exercise and precautions are not in place.
Dehydration or loss of fluids occurs in exercise through sweat, breath, and urine.
Dehydration will result in the loss of coordination and of fatigue. Overexertion may come
in the form of any exercise greater than the capacity of an individual to handle. Training
in a cold environment can lead to hypothermia, or the condition of a low core body
temperature. Signs and symptoms of hypothermia are shivering and being cold at the
extremities. Hyperthermia, or heat illness, is a product of losing too much water and
heating up because of exercise. Three conditions may occur: heat cramps, heat
exhaustion, and heat stroke.

 
Module 2: Brief History and Nature of
Dance
Dance
  “Before man can do anything, he must draw breath, he must move. Movement is the
source and condition of life. To dance is to be out of yourself. Larger, more beautiful,
more powerful. This is power, it is glory on earth and it is yours for the taking."

                                                                      
— Agnes de Mille (1963) 

             The human being has an innate yearning for regular rhythmic movement. Whether this is in the
form of athletics. activities of daily living. or dance, the human body is the primary instrument for each
(Myers, 2005). Dance uses the body as an instrument of expression in time and space. 

2.1. Brief History and Nature of Dance

What is dance?
Dance differs from athletics or other daily activities because it focuses primarily on "an
aesthetic or even entertaining experience" (Myers, 2005). It provided a variety of
functions throughout history due to its multidimensionality. Although there have been
immense comparative differences in period and culture, people still dance mainly for
four reasons: (a) to please the gods; (b) to please others; to please themselves or self-
expression; and (d) to build community within an ethnic group or social interaction
(Myers, 2005). 
 

Do you know where dances came from?

Dance Plague of 1518 in Strasbourg, Alsace (now modern-day France)
Source: https://images.app.goo.gl/54T9F67Htd2QjV3j7 (Links to an external site.)

 
Dance can be seen among all the people and civilizations of the world. Dances thrived
at different periods of history and mostly were a result of intercultural exchange and
contact (Alejandro and Santos-Gana, 2002). The origins of dance are rooted in the
prehistoric past. Various artistic religious and social forces started out the incorporation
and development of dance.
Dance has been a major form of religious ritual and social expression within primitive
cultures. It was used as a way of expressing and reinforcing tribal unity and strength, as
an approach for courtship and mating, and as means of worship, communication, and
therapeutic experience.  It was said that the first use of dance was as a gesture in order
to communicate. People from the prehistoric era performed war. They hoped would
appease the forces of nature or give them new powers of their own. As Kraus and
Gaufman (1981) said, "man danced originally to supplicate the godson all important
occasions of life."
Nevertheless, the dances during prehistoric time have not yet been fully recorded. It
was only during the pre-Christian era that the real knowledge of dance came about
within the great Mediterranean and Middle Eastern civilizations. Dance became full
blown and was richly recorded in ancient Egypt. It was reflected in their wall paintings,
reliefs, and in the literary record in hieroglyphs. Most of the dances during this era were
chiefly a medium of religious expression. 
The ancient Greeks also thought highly of dance. For them, it was closely linked with
other kinds of experiences. Dancing was thought as an aid to military education among
the boys in Athens and Sparta. It was not just for religious and military training but also
a form of entertainment and display.
Dance was also commonly used in education. Greek philosophers such as Plato,
Aristotle, and Socrates strongly supported this art as an integration of the body and
soul. Plato immensely gave kinds of dance and music: the noble(fine and honorable)
and the ignoble(imitating what is mean or ugly.
The ancient Rome, on the other hand, gave less importance to dancing. It stopped
valuing such qualities in art as the nation grew wealthy and powerful. The Romans
ceased to create and perform within the arts and themselves. Dance became brutal and
sensationalized as their entertainers were slaves and captives from many nationalities
and it was used more often for gruesome purposes (Kraus etal.,1981). Dance
eventually became an integral part of the corruption in the latter days of the Roman
Empire, resulting in the condemnation of dance by early christian.
Although the church had condemned   dance as entertainment, some singers,
dancers,poets, actors, musicians, and jugglers continued to wander during the dark and
early middle ages. They performed in village squares and were eventually welcomed in
the castle and chateaus of feudal lords. At the same time, the common people also
amused themselves by doing dances that were social in characters. This marked the
beginning of social dancing. The peasants performed two basic types of dancing: the
round dance and the couple dance. In round dance, dancers hold each other by hand,
forming a long chain and move about in an open or closed circle, or in an extended line.
Couple dance, at the time, was not as popular as round dance as it was considered
scandalous when first seen.
2.2. Benefits of Dance
”Dance is fun! It lifts the spirit, strengthens the body and stimulates the mind.” - Wayne
Sleep (986) 
Dancing is one of the oldest and most popular forms of exercise. Several forms of
dancing are considered aerobic since they entail about an hour of “continuous exercises
choreographed to music” (Fine. 1981). According to Polly de Mille, an exercise
physiologist at the Women's Sports Medicine Center in New York, the health benefits
gained through dancing are similar to other forms of activities that involve sustained
effort in the target zone (www.highbeam.com, accessed January 4, 2016).
 
Physical 

 Develops cardiovascular and muscular endurance

 Improves coordination, balance, flexibility. and body composition
 Lowers risk of cardiovascular diseases 
 Lowers 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 disease 
 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 

 Encourages positive social interaction and interpersonal relationship in a group 
 Contributes to the individual's potential for self-actualization in society

Cultural 

 Promotes cultural values 

Summary: Brief History and Nature of Dance
Dance is an expression of the body, following rhythmic patterns, and is
usually accompanied by music. From the primitive man expressing
emotions in such events as birth, death, marriage, war, among other things,
dance has evolved to modern forms of social dancing.
Dance was also commonly used in education. Greek philosophers such as
Plato, Aristotle, and Socrates strongly supported this art as an integration
of the body and soul. Plato immensely gave importance to dance and
music: the noble (fine and honorable) and the ignoble (imitating what is
mean or ugly).

 Module 3: Elements of Dance

Elements of Dance
Existence is movement. Action is movement. Existence is defined by the
rhythm of forces in natural balance.”
                                                                                 
— Rudolf von Laban
The human body is living in time and space, and it exhibits some effort. Thus, all
movements occur in time, through space and with effort (Schrader, 1996). Since dance
entails a lot of movements, it uses the very same elements, space, time, and energy.
These elements are beneficial to anyone interested in recognizing, analyzing, or
creating movement.  
 

3.1. Body
The body is the medium used by the dance artist in expressing
his/her craft. This element answers the question, “What is the body
part that can be used to create shapes, figures and dance actions?”
The following body parts can be used in creating lines and
shapes for different dance movements:

These body parts can be in different shapes such as straight arms, curved
lower back, twisted torso, etc. The body can be rounded, angular or
combination of both. The different body shapes can be made by means of
body parts to body parts, individuals to groups or body parts to objects.
Moreover, the shapes can be symmetrical or asymmetrical.

SYMMETRICAL 
- balanced shape; movements are practically identical or similar on both sides. 

ASYMMETRICAL
- unbalanced shape; movements of two Sides of the body do not match or completely
different from each other.
 

3.2. Action
It is any bodily movement involved in dancing. It can be in a form of gestures,
facial expression and movement skills. 

 
3.3. Space
This is the area the performers occupy and where they move. It can be
divided into four different aspects, also known as spatial elements.

3.4. Time
The keyword for the element of time is when? Human movement is 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 as consistently
as in a metered rhythm. 
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. The addition of silences or pauses also adds to rhythmic patterns. 

3.5. Energy
Energy is about how the movement happens. Choices about energy
include variations in movement flow and the use of force, tension, and
weight.
Summary: Elements of Dance
The human body is living in time and space, and it exhibits some effort. Thus, all movements
occur in time, through space and with effort (Schrader, 1996). Since dance entails a lot of
movements, it uses the very same elements, space, time, and energy. These elements are
beneficial to anyone interested in recognizing, analyzing, or creating movement.  Space is the
area where the performers occupy and where they move. Time can be varied by moving faster
or slower than the normal beat. Energy is also called as force. Body can be rounded, angular or
combination of both. The different body shapes can be made by means of body parts to body
parts, individuals to groups or body parts to objects. Actions are locomotor and non-locomotor
movements.

 Module 4: Dance-Related Injuries

Dance - Related Injuries
Most Essential Learning Competencies 
 Explains the value of optimizing one’s health through participation in
physical activity assessment
  Demonstrates proper etiquette and safety in the use of facilities and
equipment
Learning Objectives
 identify the common types of dance-related injuries;
 apply the the tips and treatment in dance-related injuries;
 recognize the preventive measure to reduce dance-related injuries.

Dance - Related Injuries

Ojofeitimi and colleagues (2012) reported that the rate of injury among hip-hop dancers
was comparable to gymnasts but higher than other dance forms. They also reported
that breakdancers have a higher injury risk than poppers, lockers, and new school
dancers.
The popularity of dance and dance-related competitions in the recent years saw a
concomitant rise in dance-related injuries. Similar to athletes, dancers are highly
motivated to perform well push their body to the limit and spend hours in technique
training and mastering choreography.
An injury is tissue or organ damage due to mechanical trauma. The musculoskeletal
structures commonly injured in a dancer are the muscles, tendons, ligaments, bones,
and joints. These structures are designed to absorb impact but due to a sudden change
in the program or a poorly performed technique, it could result in forces that are beyond
what these structures can handle.

4.1. Injury Risk Factors


Poor body alignment and technique
The anatomical alignment and technique of the dancer are some of the intrinsic factors
that are commonly associated with injury. Dance requires moving the limbs in a
controlled and precise manner. These movements are anchored to the trunk which
means that the trunk should be stable and the spine is aligned properly. Poor spinal
alignment and low trunk stability can lead to uncoordinated movements, which
predispose an individual to injury. Some dance styles such as breakdancing require
perfect and execution of technique to ensure ballet the safety of the individual.

 Excessive training duration and intensity

Excessive training and limited recovery impairs the ability to heal and repair damaged
tissues. Intense technique training will most likely lead to microscopic injury to the
musculoskeletal structures due to repetitive loading. Without proper rest and sufficient
nutrition, the body is not able to rebuild the tissues and this predisposes the dancer to a
severe injury. An abrupt increase in training intensity will also lead to this scenario.

 Hard dance floor

The floor is where dancers rehearse and perform. An optimal dance floor should be able
to absorb the impact that is generated by the performer. A hard floor does not help in
dissipating the impact and returns the force to the dancer. The repetitive shock
absorbed by the foot would eventually damage the foot or other parts of the lower
extremity.

 Poor shoe design

Footwear is able to correct foot mechanics and reduce the impact on the foot. A shoe
that does not fit properly or has insufficient shock absorption will significantly contribute
to injury risk. Furthermore, some materials used on the soles do not offer sufficient
traction on the floor and this could lead to slips and falls. 

·         Muscle imbalance
Muscle imbalance is an uncoordinated muscle action because of uneven strength
muscle groups. This is attributed to various factors such as anatomy, technique, and
past injury. For example, the thigh muscles pull up the patella or kneecap every time it
contracts. In many individuals, the muscles on the outer thigh are much stronger than
the muscles on the inner thigh. This causes the patella to move slightly outwards
instead of going up straight. Over time, the repetitive abnormal motion of the patella
irritates the knee joint, which leads to pain and inflammation (Sommer. 1988).

There are two types of musculoskeletal injuries: acute and chronic

 Acute injuriesoccur when the mechanical force that is absorbed by the musculoskeletal
structure is more than what it is accustomed to. The onset of pain and other symptoms
occur immediately after the impact.
 Chronic injuriesoccur due to repetitive trauma and the body is not given enough time to
recover. The onset pain and other symptoms occur at a gradual rate, which is usually
worsened with activity or training.
4.2. Injury Prevention
What are some strategies that could reduce injury
risk?
The cause of injury is interplay of the factors that make an individual susceptible to
injury and biomechanical stress experienced by the musculoskeletal structure while
there are no strategies that would totally prevent someone from getting injured. The risk
of getting injured significantly reduced when the factors associated with injury are
addressed.

 Programmed Exercise and Training 

It has been reported that dancers are not as physically fit as other types of athletes.
Moreover, several studies reported that poor cardiovascular endurance increases the
risk of dance related injuries (Angioi et al, 2009). Most injuries occur as a fatigue set in a
dance training session is commonly divided into a warm-up, technique training,
choreography and cool down. The bulk of the training session is devoted to technique
training and learning choreography. Refining the dance unique and learning
choreography does not trigger cardiovascular changes in the same manner as
endurance training. It is important that aerobic exercises and resistance exercises
should be included in the overall training program.

 Adequate recovery

Recovery is an important phase of training because it is the period wherein the body
repairs and rebuilds itself. Many dancers take several classes a day and spend more
than three hours a day in training and rehearsals. The regimen depletes energy sources
and nutrients that are important to normal body function. Without proper recovery, the
body will be weak and fatigue easily, which predisposes the dancer to injury. There are
two key factors to effective recovery; nutrition and rest proper eating habits and
adequate sleep aid in replenishing nutrients and repairing the tissues. 

 Appropriate environment

A suspended floor is a floor designed to absorb the impact when dancing or jumping. It
is able to accommodate the force because it has a dense foam block between the wood
and the concrete. This reduces the force absorbed by the musculoskeletal structures
and minimizes the risk of injury. The floor should be properly maintained and not
slippery. Dancers prefer a training facility or performance center that is a bit warm
because it helps them in their warm-up and prepares them psychologically.

 Proper footwear

Shoes protect the lower extremities from injury by reducing the impact When dancing.
Shoes have the ability to correct overpronation Of the foot, which has been linked to
plantar fasciitis and fat pad contusions. A properly fitted shoe prevents excessive foot
movement and reduces the risk of twisting the foot. An Orthotic shoe insert can prevent
excessive foot movement and correct overpronation

 Proper warm-up and technique

Dance movements require a great degree of flexibility. Proper warm-up helps improve
flexibility before dance training or performance. It is important for beginners to learn the
proper technique to minimize the risk of straining the muscles. Surveys among dancers
show that technique training from teachers who were aware of the anatomical
limitations was helpful in reducing the risk of injury.


 Cross Training

Many dancers feel stressed because they are pressured to be perfect. The inability to
manage stress leads to fatigue and burnout which is associated with injury. Cross-
training is a type of physical training that is different from what is usually performed. It
helps maintain physical fitness but it minimizes the mental stress that is associated with
dance.

 Early recognition

Pain is a good indicator that there is damage to the tissue. However, dancers and athletes tend to
have a high tolerance for pain. Moreover, they associate pain with improvement and part of
training. It is only when pain becomes intolerable that they would consider consulting a physician.
At this point, the condition has worsened and the only remedy is complete rest and medication.
This can be avoided if the dancer recognizes the pain early and seeks medical advice.

4.3. Management of Acute and Overuse

Injuries
What is the proper management technique for acute
injuries?
Acute injuries usually result in a full blown inflammatory response because the
extent of damage is widespread and severe. The dancer would report intense pain
and weakness at the injury. The role of the first responder is to recognize the
location of injury, type of injury, severity of injury, and appropriate first aid
procedure. The first responder would be able to recognize the location of the
injury because it is usually the most painful area. The type and severity of injury be
assessed after performing a secondary survey. The secondary survey would help
identify if the tissue that was damaged were bone/joints or soft tissues (i.e.,
muscle, tendon, ligament). The first aid procedure would depend on the type and
severity of injury.
Alleviating pain and restricting movement can manage soft tissue injuries that are not
severe. The PRICE principle can be used to help relieve pain and control
inflammation. PRICE is an acronym for Protect, Rest, Ice, Compress, and Elevate. 

 
PROTECT means to restrict movement by using immobilization techniques. 
 
REST means the limb should not be used for some time to allow recovery. 
 
ICE is the application of cold material to reduce swelling and alleviate pain. 
 
COMPRESS is the application of an elastic bandage or similar material over the injured
area to minimize blood flow and control swelling. 
 
ELEVATE is a technique that helps reduce swelling by bringing the injured limb higher
than the level of the heart. 
 
The PRICE principle is applicable to soft tissue injuries that are not severe and
the body can heal it on its own. Severe soft tissue injuries such as ruptured
tendon will need surgical interventions before healing can occur. 
How are overuse injuries treated?
An overuse injury has a gradual effect onset because the injury is small. The body is capable of
repairing the injured tissue but the conditions are inappropriate for recovery. The lack of
adequate rest and nutrition worsens the injury. The dancer would feel pain at the end of training
and would brush it aside as something natural. The pain worsens once the individual feels it
while training or performing. If the dancer does not rest, the pain would be constant even during
rest. 
The most important part of managing overuse injuries is early recognition. There are
times when it is normal to feel mild pain after training especially when a new technique
is being learned. This type of pain resolves after several days of training, If the pain
persists, it would be wise to consult a physician that would identify the source of
pain. Early recognition would result to shorter recovery periods and less intensive
therapy sessions.
The problem with overuse injuries that has been recognized late is that it takes
longer time to recover. A time away from training and performance is something that a
dancer would not usually consider. As a result, the injury would worsen until the
dancer would not be able to perform or train anymore

4.4. Stress and Injury

What are the sources of stress for Dance Athletes?

Body image- A dancer uses his or her body to visually create lines that an audience can
appreciate from a distance.Dance athletes battle with environmental demands and cope
with these demands and expectations subjects the dance athlete sources of stress
among dance athletes include the following:

 Technique- Dance is an art form that requires years of practice to perfect. Many dance
athletes worry about whether technique is good enough to please the audience. They
tend to compare themselves to other dancers, which aggravates their feeling of
incompetence. 
 Performance- An upcoming audition or concert is going to increase feelings of
anxiety and nervousness among dancers. The dance athlete needs to remember all the
movements of the choreography, formations, partner interactions, and other details that the
choreographer would like to emphasize.
 Injury- A recent survey showed an upward trend in injuries among dance athletes. While
many dancers recover from an injury, some suffer injuries that force them to retire
 early. The idea of getting injured and not being able to recover or completely stop from
dancing increases the anxiety level of dance athletes. An injury, whether it is a mild or a
severe one, is a source of stress for dance athletes.

Tips to Minimize Stress

 Accept that you are unique. It is not healthy to have the arms or body of another  dancer. Be
happy with what you possess and work on your weakness.
 Invest in training and enhancing your technique. The best solution around feelings of
insecurity is by becoming more competent. Learning the correct technique also lessens the
risk of injury. 
 Prepare your mind and body for a performance. While it is necessary to memorize the
choreography or practice the execution of a technique, it is also necessary to prepare your
emotion and mind for the performance. imagery and visualization would help calm your
nerves and relieve stress.
 Perform breathing exercises. Many psychologists recommend breathing exercises because
it increases mindfulness or the awareness of one's thoughts and feelings. More importantly,
breathing exercises activates the parasympathetic nervous system and stimulates
relaxation.
 Experience the joy when you dance. Dancers who seek validation from other people will
feel stressed. Remember the popular quote, "Dance to express, not to impress,"

Tips to Minimize Stress

 Accept that you are unique. It is not healthy to have the arms or body of another  dancer. Be
happy with what you possess and work on your weakness.
 Invest in training and enhancing your technique. The best solution around feelings of
insecurity is by becoming more competent. Learning the correct technique also lessens the
risk of injury. 
 Prepare your mind and body for a performance. While it is necessary to memorize the
choreography or practice the execution of a technique, it is also necessary to prepare your
emotion and mind for the performance. imagery and visualization would help calm your
nerves and relieve stress.
 Perform breathing exercises. Many psychologists recommend breathing exercises because
it increases mindfulness or the awareness of one's thoughts and feelings. More importantly,
breathing exercises activates the parasympathetic nervous system and stimulates
relaxation.
 Experience the joy when you dance. Dancers who seek validation from other people will
feel stressed. Remember the popular quote, "Dance to express, not to impress,"

 
Eating Disorders among Dance Athletes

Anorexia nervosa is a condition characterized by self- starvation because of an

intense fear of gaining weight. There are three common types of eating
disorders among dance athletes:anorexia nervosa, bulimia nervosa, and
anorexia athletica.
Bulimia nervosa is a condition characterized by overeating followed by self-induced vomiting
due to excessive feelings of guilt. 

Anorexia athletica is a condition

characterized by excessive exercising
because of an intense fear of gaining
weight.
Poor nutrition and dietary habits will
significantly affect recovery and will
contribute to fatigue and poor immune
function. Dance athletes who have
eating disorders should seek
professional help from a psychologist
and nutritionist.

Summary: Dance-Related Injuries

The popularity of dance has greatly increased in the past decade. More and more adolescents are
investing a lot of time and effort to hone their technique and master the dance form.
Consequently, the number of dance-related injuries has increased and there is a need for dance
enthusiasts to learn the common types of injuries that affect them and how these can be
prevented. Simple strategies had been described to decrease the risk of injury, such as proper
technique and adequate recovery. It is also important that dancers understands the proper first
aid procedures because it is not possible to totally prevent someone from getting injured.

Module 5: Hip-Hop Dance

Hip-Hop Dance
5.1. Hip-Hop Dance
Did you know?
The first Philippine Team who won the World Hip Hop Dance Championships is
the Philippine All Stars. 
Street dance refers to dance evolved outside of dance studios. It is performed in streets,
dance parties, parties, parks, school yards, or in any available space. It is often
improvisational and social in nature encouraging interaction and contact with spectators
and other and other dancers.
 A full dance is a collection of various similar dance moves and styles put together into
one practice and regarded as the same dance.
Hip-hop  is a cultural movement best known for its impact on music in the form of the
musical genre of the same name. It has its origins in the bronx, in New York City, during
the 1970s, mostly among african Americans and some influence of Latin American. Hip-
hop culture is composed of the pillars such as DJ-ing, rappings, breakdancing, and
graffiti art.
Hip-hop , on the other hand, refers to street dance styles primarily performed to hip-hop
music or that have evolved as part of hip-hop culture. Hip-hop music incorporates a
number of iconic elements, most notably DJing and rapping along with things like beat
boxing, sampling, and juggling beats on turntables.

5.2. Hip-Hop Dance Styles

Hip-Hop Dance Styles
1. B-Boying (Breakdancing)B-boying or breaking, also
called breakdancing, is a style of street dance and the
first hip-hop dance style that originated among Black
and Puerto Rican youths in New York City during the
early 1970s. A  practitioner of this dance called a b-boy,
b-girl, or breaker. Although term breakdance is
frequently used to refer to the dance, b-boying and
breaking are original terms. 
TOP ROCK - footwork oriented steps performed
while standing up.
DOWN ROCK - footwork performed with both hands and feet
on the floor 
FREEZE - Stylish poses done on your hands
POWER MOVES - comprise full-body spins and rotations that
give the illusion of defying gravity
2. Popping
Popping was popularized by Samuel Boogalo Sam Solomon and his crew the Electric
Boogaloos. It is based on the technique of quickly contracting and relaxing muscles to cause a
jerk in a dancer’s body.

3 .Locking
Looking or campbellocking, was created by campbellock Campbell in 1969 in Los
Angeles, California. It was popularized by his crew, the lockers. Locking can be
identified by its distinctive stops. It is usually performed by stopping the fast
movement that you are doing, locking your body into a position, holding it, and then
continuing in the same speed as before. In locking, dancers hold their position
longer. The lock is the primary moves used in locking. It is similar to a freeze or
sudden pause. A locker’s dancing is characterized by frequently locking in place and
after a brief freeze moving again.

4.Krumping
Krumping is a form of dancing that originated in the African-American community of
South Central Los Angeles, California and is a relatively new form of the “urban”
Black dance movement. It is free, expressive and highly energetic. Most people
paint their faces in different designs. Krumping is a dance style of releasing anger. It
is reported that gang riots in the United States decreased because of krumping style.

5.Tutting
It is a creative way of making geometric shapes forming the right angle using your body
parts. The style was originally practiced by your funk designers. It is derived from the
positions people were drawn in during the days of the Ancient Egyptians. It is the
positions seen in these portraits that have been adopted by dancers today. Tutting is
still a greatly respected move and King Tut aka Mark Benson is widely acclaimed for
pioneering the style.
6.Shuffling
The Melbourne Shuffle (also known as Rocking or simple The Shuffle) is a rave club
dance that originated in the late 1980s in the underground rave music scene in
Melbourne, Australia. The basic movements of the dance are the fast heel-and-toe
action with style suitable for various types of electronic music. Some variants
incorporate arm movements. People who dance the shuffle are often referred to as
rockers, due in part to the popularity of shuffling to rock music in the early 1990s.

7.Waacking
Waacking” is an African American form of street dance originating from the 1970’s disco
era of the underground club scenes in Los Angeles and New York City. Waacking
consists of stylized posing and fast synchronized arm movements to the beat of the
music. Today, waacking is a popular element of hip hop dance.