PE III

Personal Reviewer

Dance Fundamental Dance Positions

Dance
- is an expression of the body, following
rhythmic patterns, and is accompanied by
music.
- can be a form of recreation, entertainment,
education, or religion.
- Can be characterized as movement, a
physical activity (exercise or performance),
a form of communication, and as a
creative art.

Benefits of Dancing on Different Aspects

A. Physical
- Develops cardiovascular & muscular
endurance
- Improves coordination, balance,
flexibility and body composition First Position
- Lowers risk of cardiovascular diseases Feet: Heels close together, toes apart with an
- Enables joint mobility angle of about 45 degrees
- Helps recover coordination and Arms: Both arms raised in a circle in front of chest
neuromuscular skills after injury with the finger tips about an inch apart

B. Mental Second Position

- Helps keep the brain sharp Feet: Feet apart sideward of about a pace
- Decreases incidence of dementia and distance
alzheimer Arms: Both raised sideward with a graceful curve
- Decrease depressive symptoms at shoulder level
- Increase self-esteem and improves
body image Third Position
- Aids in releasing physical & mental Feet: Heel of one foot close to in-step of other
tension foot
Arms: One arm raised in front as in 2nd position:
C. Social other arm raised upward
- Gives a sense of togetherness within
a group Fourth Position
- Encourages positive social interaction Feet: One foot in front of the other foot of a pace
& interpersonal relationships in a distance
group Arms: One arm raised in front as in 1st position:
other arm raised overhead
D. Culture
- Promotes culture values Fifth Position
Feet: Heel of front foot close to big toe of rear foot
Arms: Both arms raised overhead
 PE III
Personal Reviewer

Fundamental Dance Steps in

2/4 3/4 Time Signature Ethnic Dances
● Originating with an ethnic culture
1. Touch Step: Point-Close
● Performed in primitive tribes
2. Bleking: Heel-Close
● Retained close kinship with religion rituals
3. Change Step: Step-Close-*Step
and community custom
4. Plain Polka: step-close-*step (higher
● May require a certain level of special
knee)
performing skills
5. Hop Polka: Hop-Polka
● Symbolic in meaning, which makes it
6. Slide Polka: Slide-Polka
harder to understand for others
7. Heel and Toe Polka: heel-toe-polka

Types of Ethnic Dance

Polka sa Nayon
● was popular in the province of Batangas in
the Spanish time. It was usually danced
during town fiestas and in big social affairs
Costume
● Women: Maria Clara or Balintawak style
● Men: Barong tagalog and black/white
trousers
Ritual
● Depict ritual ceremonies
● Dugso (Bukidnon), Pagdidiwata (Palawan)
Life-cycle dances
● Related to the cycle of human life
● Includes birthing, courtship, wedding and
funeral
● Binasuan (Pangasinan), Daling-daling
(Muslim courtship dance from Sulu)

Occupational dances
Dance Steps
● Exhibit work and occupation
1. Plain Polka- with a step pattern of step,
● Mag-asik (Cotabato), Mananagat (Cebu)
close, step, pause Heel and
2. Toe Polka- Heel place. Toe point, step
close, step pause

Dance Figures
1. THE “OUT & IN” - Extended arms
towards audience
2. THE “HEEL TOE” - Face audience.
Partner release hold. Stand side by side,
girl at right, inside hands joined. Free hand
of the girl holds the skirt, that of the boy is
placed on the waist.
3. THE “GALLOPS” - Partners hold a closed
ballroom dance position, extended arms
toward the audience.
4. THE “ELBOW TOUCH” - Partners hold in
closed ballroom dance position, extended
arms toward audience.
 PE III
Personal Reviewer
Folk Dance
1. Indigenous dances of any specific “folk” or
the common people
2. Traditional customary or recreational
dance forms of a country
3. Evolved naturally and were handed down
across generations
4. Traditional dances found in a certain
country
5. National dances are traditional folk
dances but have a national scope
a. Popular and widely danced
throughout the country
b. Often have regional variations
c. Dances with common basic
movements, with slight variations.
d. Carinosa, Curacha, Pandango
(Ilocano, Ivatan, sa Ilaw, Visayan)
Philippine Folk Dances
Francisca Reyes-Aquino
(3/9/1899 - 11/21/1983)
- Mother of Philippine Folk Dance
- Filipino folk dancer noted for her research
on Philippine folk dance
Awards
- Recipient of the Republic Award of Merit
- Ramon Magsaysay Award
- National Artist of the Philippines for Dance
Three Major Regional
Classifications of
Philippines Folk Dances
1. Tribal Dances from the Cordilleras
- Include non-Christian dances from
Cordilleras
2. Lowland Christian Dances
- Dances from places with western
influences (Tagalogs, Ilocanos,
Bisayans and Bicolanas)
- Influenced by Hispanic and
European cultures
3. Muslim Dances
- Dances from the people of the
Southern Islands of the Philippines
(Mindanao & Sulu)
- Influenced by Arabic and
Indo-Malayan cultures.
Types of Folk Dances
Life-cycle Dances
- Serve as ritual as one passes to a different
stage of life
- Birth > Childhood > Adulthood or Life >
Death (Note: > is not comparison)
Festival Dances
- Either religious or secular
- Connected with the celebration or
recurring events of special significance
Rituals and Ceremonial Dances
- Performed as part of the rituals and
ceremonies of a certain tribe or group of
people
War Dances
- Express feud and enmity
- Two male dancers engage in physical
combat with spartan like intensity
- Maglalatik (Binan, Laguna)
- Muslim won and Christians sought
conciliation in order to convert to
Muslim Moros to Christianity
 PE III
Personal Reviewer

Occupational Dances
- Depict the means of livelihood of the Possible Injuries
Filipino People
- Palay Festival Dehydration
- National dance in rice-growing ● Loss of fluids occurs in exercise through
regions sweat, breath and urine
- Dancers portray different steps in
growing
- From planting to harvest

Safety Protocols
Before and After doing Moderate to Overexertion
Vigorous Physical Activities - May come in the form of any exercise
greater than the capacity an individual can
● Bring Water, extra clothes, towel and cap
handle (FITT)
● Prepare yourself, know your limits
- Training might be too frequent
● Drink a lot of water
- Intensity might be too hard
- Time might be too long
Injuries Prevention - Type of exercise might be too
● Programmed exercise training much
● Adequate recovery
Hyperthermia
● Appropriate environment
- Heat illness
● Proper footwear
- Product of losing too much water and
● Proper warm up and technique
heating up because of exercise
● Cross training
- 3 conditions may occur
● Early recognition
- Heat cramps
- Heat exhaustions
Dance Injuries Treatment - Heat stroke
- If sudden, apply ice first to reduce swelling
Hypothermia
and inflammation
- Condition of lower body temperature
- RICE treatment is a common approach
- Training in a cold environment can lead to
> (Rest, Ice,Compression ,Elevate)
hypothermia
 PE III
Personal Reviewer
Exercise Principles
Exercise Principles
- Principles that govern how our body
responds, adjusts, and adapts to exercise
Overload
- First principle of exercise
- Training the stress that need for adaptation
or improved function and fitness is called
overload
Progression
- Second principle of exercise
- refers to the systematic adjustment in
training variables over time.
- Overload should not be increased too
rapidly nor too slow. (Instead, should be
applied gradually and steadily)
- FITT activities
- Frequency refers to the number of
times you exercise
- Intensity refers to the magnitude of
work that your body exerts
- Time refers to the length of an
exercise session
- Type refers to your chosen
physical activity or exercise
Specificity
- Third (?) principle of exercise
- Talks about identifying your fitness goal in
terms of specific fitness components.
- Reversibility refers to the deterioration of
one’s physical condition
- The gradual loss of exercise gains
Variety
- Last principle of exercise
- Allows to maintain the motivation for
exercise and participation in physical
activities through changes in exercise
mode
1. Space - stand on one spot and execute a
simple movement
2. Timing - Gradually increase the tempo of
your chosen movement and slow it down.
3. Energy - Perform your movement using
the 6 different dance energies (refer to
the next table)
4. Bodily shape - Try various shapes you
can make with your body:
1. Symmetrical - balanced shape;
movements are identical on both sides
2. Asymmetrical - unbalanced shape:
movements do not match on both sides
Six Dance Synergies
- Sustained - movements are done
smoothly, continuously with flow and
control. (No clear beginning and ending)
- Percussive - movements are explosive
and sharp. (Clear beginning and ending)
- Vibratory - Movements consist of
trembling or shaking. (Faster version of
percussive)
- Swinging - movements trace a curved line
or an arc in space. Relaxed and giving in
to gravity on the downward motion
- Suspended - movements are perched in
space or hanging in air.
- Collapsing - movements are released in
tension and gradually giving in to gravity,
letting the body descend to the floor. Can
be described as melting oozing action in a
downward direction (Minton, 2007)
 PE III
Personal Reviewer

Balet Leg Stretch

● Originated in Italian courts during
Renaissance period
● Entertainments in the royal court (dance,
music and pantomime) were included in
masquerade balls, plays and presentations
between courses in banquets.
1. With a chair, prop up one leg on the seat
2. Extend your arms up, reach forward and
try to touch your toes
3. Make sure to not alter the position of your
bag and legs to get the full stretch
4. Hold the position for at least 8 counts
5. Repeat on the other leg

Benefits of Balet
1. Physical coordination, grace, and posture
2. Mental strength and focus
3. Builds social skills
4. Instills confidence.

One Leg Balance

Basic Movement of Ballet
Plie
1. Find a support (can be a chair or anything)
2. With your one hand on the support and the
other one on your hips, make a V shape out
of your feet
3. Bend your knees, making a diamond shape
4. Stretch your legs back to your original
position
1. Stand behind a chair or any support
2. Lift one leg up in front (Lift the heel of your
supporting foot if you want it harder)
3. Stay in position for at least 8 counts
4. Switch to your other leg
5. For balance checking, you may let go of
your support every once in a while
 PE III
Personal Reviewer

Rises Saute
1. Stand straight - Put your hands on
2. Looking straight ahead, life your heels your hips and make a
off the floor plie. Make sure to not
3. Stay in top-toe position for at least hyper-extend your
back
two seconds then go back to the
- Push the floor with
original position
your feet and spring
4. Do this for at least 8 seconds. the air
- Land on bent knee
injury

Passe
- Put your hands on your hips and make a
plie
- With a snatch, life one leg off the floor,
finishing in a leg position in the shape of
the number 4, bring your arms to the
front of your body
- Stay in position for at least two seconds
- Stand straight and repeat on the other
side.
Basic Movement of Ballet
For Center Work Exercises
● Arabesque
- One leg is raised and
extended behind the body
- Variety of shapes for the
arms are used to
harmonize with its long
extended line

● Attitude
- The bent leg is raised in Standing Battement
front or behind the body.
- With arms extended
- Used as a midway
to the side, kick your
position in slow unfolding
leg to the front
movements
- Make sure to keep
your back straight as
you lift your leg off
the floor
- Repeat with the
other leg
 PE III
Personal Reviewer

Plie without support

- Stand straight with the other leg in the
turn out position.
- Extend your arms to the side
- Bend your knees, making a diamond
shape (Don’t hyper-extend your back as
you bend)
- Strand straight and back to the original
position