Granby Colleges of Science and Technology

Physical Education 4
5th Lesson: Managing Stress Through Dance
Exercise increases your overall health and your sense of well-being, which puts more
pep in your step every day. Exercise has some direct stress-busting benefits.
• It pumps your endorphins
• It’s meditation in motion
• It improves your mood
How to make your exercise successful:
• Consult with your doctor
• Walk before you run
• Do what you love
• Schedule your work out Steps
for sticking exercise routine
• Set SMART goals
• Find a friend
• Change up your routine
• Exercise in increments

DANCE as Stress Reliever

People from different places enjoy dancing such as in schools, social venues,
community halls, our own home and even in social media through vlogs and tiktok.
Dancing has become popular way to be active and a healthy exercise program. Here are
some reasons why dancing is a popular stress reliever:

1. When the body feels good, the mind does too! The scientific reason for why
dance has the ability to act a stress reliever stems from the idea that when the
body feels good, the mind does, too. Any type of physical activity releases
neurotransmitters and endorphins which serve to alleviate stress. Endorphins
are body’s natural pain killer to reduce stress and improve the mind’s perception
of the world. (1) It causes the body to feel calm and optimistic. (2) It also aids in
improving the quality of sleep, so that a few sleepless nights due to stress can be
avoided after dancing!
2. Dance offers a creative outlet for people to express their personalities in a
safe environment. Dancing offers an outlet for people to express who they are –
through music, movements or even costumes! Dancing helps you connect to
whom who you really are.
3. Dancing improves your physical health. From weight loss, to increased
flexibility, stronger bones and building muscle tone, dancing is a total body
workout.
 Information Regarding Dance

The fundamental principle that dance is an art form or activity that utilizes the body and the
range of movement of which the body is capable. Unlike the movements performed in everyday
living, dance movements are not directly related to work, travel, or survival. Dance may, of course, be
made up of movements associated with these activities, as in the work dances common to many
cultures, and it may even accompany such activities.

But even in the most practical dances, movements that make up the dance are not reducible to
those of straightforward labor; rather, they involve some extra qualities such as self-expression,
aesthetic pleasure, and entertainment.

One of the most basic motives of dance is the expression and communication of emotion.
People—and even certain higher animals—often dance as a way of releasing powerful feelings, such
as sudden accesses of high spirits, joy, impatience, or anger. These motive forces can be seen not only
in the spontaneous skipping, stamping, and jumping movements often performed in moments of
intense emotion, but also in the more formalized movements of “set” dances, such as tribal war
dances or festive folk dances.

Dance Genre:

1. Folk Dance - a dance developed by people that reflect the life of the people of a
certain country or region.
2. Modern Dance - a broad genre of western concert or theatrical dance, primarily
arising out of Germany and the United States in the late 19th and early 20th
centuries. It is often considered to have emerged as a rejection of or rebellion
against, classical ballet.
3. Ballroom Dance – a set of partner dance enjoyed socially and competitively
around the world. With the emergence of dance competition, it is now known as
dance sports.

4. Hip-hop Dance – also known as street dance styles primarily to hip-hop music or
that have evolved as part of hip-hop culture.
Before exploring our body with dance activities, we must assess our body if we are healthy
enough to face different genre of dance as we optimize our energies.
Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also known as Revised
Physical Fitness Test Manual, the following are objectives of the following activity:
1. To determine the level of fitness of students;
2. To identify strength and weaknesses for development and improvement;
3. To provide baseline data for selection of physical activities for enhancement of health and
skill performance;
4. To gather data for the development of norms and standards;
5. To motivate, guide and counsel pupils/students in selecting sports for recreation, competition
and lifetime participation
 Physical Fitness Test is a set of measures designed to determine a student’s level of physical
fitness. It is intended to test two categories of physical fitness commonly referred to as “health-
related” and “skill-related”.
Health-related components refer to those physical attributes which enable a person to cope
with the requirements of daily living such as:
 cardio-vascular endurance or stamina
 muscular strength and endurance
 flexibility
 appropriate body mass index (BMI)
Skill-related components are physical abilities that show potential for good performance
in certain skills (usually in sports) like:
 speed
 agility
 reaction time or quickness
 balance
 coordination