PE AND HEALTH
SECOND SEMESTER
12 STEM COURAGE | MR. JERALD B. DELA CRUZ | S.Y. 2022-2023
BENEFITS OF DANCE
PHYSICAL BENEFITS
● provides cardiovascular
conditioning, which lowers blood
pressure and the risk of heart
disease; aids in weight control
● boosts bone density along with
muscular strength and coordination
● improves balance, stamina, core
stability, and flexibility that help
keep the muscles and joints
healthy
● maintains and improves body
coordination
● enhances muscular strength and
endurance
● promotes good posture and lower
back pain
● reduces excess body fat which in
turn reduces risk of chronic
diseases such as cancer, diabetes,
and heart disease
MENTAL BENEFITS
● improves mental alertness and
sharpness
● reduces the risk of alzheimer’s
disease and dementia
● helps enhance decision-making
skills
● reduces stress, depression, and
loneliness
EMOTIONAL BENEFITS
● makes one feel better and more
alert
● promotes a feeling of inner peace
and healing, harmony, joy, and
vitality
SOCIAL BENEFITS
● improves self-esteem, confidence,
and self worth
● brings together people who share
a common interest
● establishes new friendship,
connections, and eventually a
support network
● open new career opportunities
● offers insight to other culture,
traditions, and more
GETTING FITT WITH DANCE
FREQUENCY (HOW OFTEN)
● some dancers believe that they
need to practice everyday to
improve. However experts believe
it can be more beneficial to take 1
or 2 days off for the muscle to
recover. Doing the same
movements and using the same
muscles at a high intensity
everyday may lead to strain and
injuries. Balance out workload and
recovery time to achieve good
health
INTENSITY (HOW HARD)
● when engaging in dance exercises,
always include some workouts with
long, repetitive, moderate-intensity
exercises alternating with some
short, high-intensity workouts
TIME (HOW LONG)
● one of the most important
components in dancing is having a
good stamina. Dancing for a length
of time and being able to finish the
dance with enough energy to point,
bow, and walk off require a high
level of cardiovascular fitness
TYPE (WHAT KIND)
● when dancing, adjust to certain
movements and routines to
perform better. Training must
enhance muscular and
cardiovascular strength/endurance
NUTRITION
1
PE AND HEALTH
SECOND SEMESTER
12 STEM COURAGE | MR. JERALD B. DELA CRUZ | S.Y. 2022-2023

● good nutrition is critical to a ● vitamins and minerals comprise

dancer’s success. Continual
training, rehearsing, and
performing put out serious strain
on muscles, joints, and bones.
Proper nutrition can help in
growing lean muscles, absorbing
essential nutrients, repairing
injuries, and preventing sickness
CARBOHYDRATE
● it is the major source of energy
● during digestion, carbohydrates
breakdown into glucose, which
fuels energy and keeps muscles
working
● good complex carbohydrates worth
incorporating into meals includes
whole-grain breads and pasta,
grains, and starchy vegetable
● eating carbohydrates before and
after exercising, class, rehearsals,
and performances is also
necessary to replenish glycogen
the micronutrients in the diets
● vitamin b
○ energy production
● vitamins a, c, and e
○ function as antioxidants for
the repair and recovery of
overstressed muscles
● vitamin d (as well as calcium)
○ bone formation
HYDRATION
● dancers sweat as they generate
heat during training, rehearsal, and
performance. This is how the body
controls itself.
● results of dehydration
○ dizziness
○ lack of energy
○ inability to concentrate
○ sore muscles
○ lackluster performance

PROTEIN
● it helps repair muscle fibers that
are stressed by constant use
● it synthesizes enzymes required
for proper metabolism

BEST SOURCE OF PROTEIN

●
Animal-based
○ meat, poultry, fish, eggs,
and dairy foods
● Plant-based
○ fruits, vegetables, grains,
nuts, and seeds

FAT
● fat is needed for the absorption of
fat-soluble vitamins and is an
important fuel for muscles
● fatty acids are used as an energy
source in the muscles for
endurance activities such as long
rehearsal where the body
continuously exercises for over 20
minutes at a time
MICRONUTRIENTS