HOPE REVIEWER

MODULE 1
What is DANCE?

 It is anything you do with your body with rhythm and body movement as your
medium.
 It is a form of self-expression and aids release emotional and physical tension and
even make your brain sharp. (People who loves dancing tend to have a happy
disposition.)
 Other definition: It is an activity that involves body movement with rhythm.

DANCE GENRES

 Traditional dances which include folk dance and ethnic dances

 Ballroom dance (Competitive and Recreational)
 Cheer dance
 Contemporary
 Ballet
 Hip Hop
 Street dance and a lot more.

DANCE BENEFITS

 Beats depression
 Burned calories
 Improved memory

To be specific, the dance benefits are the following:

 Physical – dancing can develop a lot of improvement in the physical aspect. It

develops cardiovascular and muscular endurance, improves coordination, balance,
flexibility, and body composition. Lowers the risk of cardiovascular diseases,
resting heart rate and body mass index.
 Emotional/Mental – it helps keep the brain sharp, decreases depressive
symptoms, increases self-esteem, and improves body image. Helps in releasing
physical and emotional tension.
  Social – dancing gains you friends and gives you sense of togetherness within a
group. It also contributes to the individual’s potential for self-actualization.
 Cultural – it promotes the cultural values.

NOTE:

 It is important to self-assess your health-related fitness before engaging in

moderate to vigorous dancing and to honestly answer the Physical Activity
Readiness Questionnaire or PAR-Q as part of our safety protocol.
 The standard duration of moderate to vigorous dance activity engagement is at
least 60 minutes most days of the week.
 Target Heart Rate – to determine before and after executing exercises.

How to compute your BMI?

BMI= Weight in kg

Activity or activities that test your:

- CARDIOVASCULAR ENDURANCE:
 3 minutes step test
- MUSCULAR STRENGHT AND ENDURANCE:
 90-degree push up (dynamic)
 Flexed arm support (static)
 Curl-up (dynamic)
- FLEXIBILITY:
 Zipper test
 Sit and reach

MODULE 2
PHILIPPINE FOLK DANCE

 It reflects our cultural identity depicting the aspirations and true spirit of every
Filipino.
  Most folk dances are anchored on several fundamental dance steps. The dance
should be simple following the basic rhythm that dominates the dance and pattern
of movement.
 Other definition: Philippine folk dance mirrors our tradition and national cultural
definition.

3 MAJOR REGIONAL CLASSIFICATIONS OF PHILIPPINE FOLK DANCE

 Lowland Christian dances - which are influenced by European and Spanish

cultures.
 Tribal dances from Cordilleras - which are non-Christian dances from the
Cordilleras.
 Muslim dances - which are from the Southern Islands of the Philippines
influenced by Arabic and Indo-Malayan cultures.

FUNDAMENTAL FOLK DANCE STEPS IN ¾ TIME SIGNATURE

Dance Steps Step Pattern
Waltz Step R foot in front (ct.1), step L close to R in rear (ct.2), step R in
place (ct.3) This may be executed in all directions.
Cross Waltz Step R foot across the L foot in front and raise slightly the L 6 foot
across in rear (ct.1), step the L foot close to R in rear (ct.2), step R
foot in front (ct. 3). Step on the ball of the rear foot on the second
count.
Waltz Balance Step R in front (ct.1), close L foot to R in rear and raise heels
(ct.2), lower heels with the weight of the body on the R foot (ct.3).
This may be executed forward, backward etc.
Three Step Step R (ct. 1) turn and step L (ct. 2); turn and step R (ct. 3); close
Turns L to R (ct. 1); pause = (ct. 2, 3)
Touch Step Point R foot in front (ct. 1), step R close to L (ct. 2, 3)
Sway Balance w/ Step R foot obliquely forward (ct. 1, 2), Step L foot across the R
a Point, Close, foot in front (ct. 3), Step R obliquely backward (ct. 1,2) then Point,
Brush, Hop, close, brush, hop, raise, waltz L foot in 4th or 3rd position. Arms
Raise, Waltz slowly raised in 4th position with R arm high (cts. 2,3)

FUNDAMENTAL POSITION OF ARMS AND FEET

 ARMS FEET

1ST Raise your arm like circle in front of Bring heels close to touch; toes apart
your chest. about 45 degrees angle.

2ND Both arms sideward raised below Bring feet apart sideward.
shoulder level with a graceful curve.

3RD One arm raised (R) overhead while Bring the heel of one foot (R) touching
other arm (L) still in 2nd position. the instep of the other foot (L).

4TH One arm raised (L) in front of chest in Bring one foot in front (R) of the other
half circle, while one arm still foot (L) of a pace distance.
overhead (R).

5TH Both arms raised overhead with a Bring the heel of one foot (R) to touch
graceful curve. the toe of the other (L).

MODULE 3
The term is being applied these days to a variety of dancing styles between two
participants - a 'leader' and a 'follower'.

BALLROOM DANCING

 It requires a significant degree of physical contact across their upper or lower

bodies or limbs between these two participants.
 Most ballroom dancing is non-choreographed, though it has a range of ancient
customs and rules of etiquette that you should try to understand before you go to
dance.
 Dancers also require a degree of knowledge of phase placement, so the leader can
direct the follower in every pass.
 It is a very low impact practice.

BENEFITS OF BALLROOM DANCING:

 Builds a stronger heart - Regular ballroom dancing can lead to a slower heart
rate, as well as lower blood pressure and a more balanced 5 level of cholesterol.
 Burns calories - Ballroom is known for its ability to burn off calories, with a one-
hour session consuming up to 800 calories, depending on the dancing 's strength.
  Cross-training – If you're on a steady path back from a serious sporting injury, a
ballroom dance spell might be suitable in moderation to help you recover general
body mobility and prevent loadbearing on the injury.

Take note of the following step pattern:

 L Left Foot
 Fw Forward
 R Right Foot
 Bw Backward
 C Close step
 Sw Sideward

BASI NAME OF THE STEP PATTERN COUNTING

C STEP

1 Weight transfer (rock R-Bw, L-Fw 1, 2

step)

2 R Chasse Fw R-Fw, L-C to R, R-Fw 1 and 2

3 Weight transfer (rock L-Bw, R-Fw 1, 2

step)

4 L Chasse Bw L-Bw, R-C to L, L-Bw 1 and 2

5 Alemana turn L-Fw (pivot halfway turn R), R- 1, 2

Fw (pivot halfway turn R) leading
to a Chasse L Bw

6 New York (L over R) Step L across R in front, step R in 1, 2, 1 and 2

place, Chasse L Sw, step R over L
in front, Chasse R Sw

7 New York (R over L) Step R across L in front, step L in 1, 2, 1 and 2

place, Chasse R Sw, step L over R
in front, Chasse L Sw

8 Spot Turn Same with alemana turn but done 1, 2

Sw-leading to a Chasse Bw
 MODULE 4
 People dance for a few reasons: for fun, recreation, and fitness.
 Dance can be performed socially or to an audience. It can also be ceremonial or
competitive.

BALLROOM SAFETY PROTOCOLS

 The range of body movements, repetition, and speed of movement, especially if

you are new and learning unfamiliar steps, can put you at risk of an injury.
Through being mindful of any of these risk factors you will help raise the risk of
injury.

THINGS TO CONSIDER:

 Wear professionally fitted or any comfortable shoes.

 Warm up thoroughly before you start dancing including stretches. And after you
dance, stretch and cool down your body.
 Take appropriate breaks during the activity.
 Always keep hydrated.
 Eat something light before dancing. Do not exercise or do the activity without
eating.
 Listen to your body. Do not exercise if you are not feeling well. If you feel dizzy,
shortness of breath, chest pain, muscle, or joint pain, stop the activity and seek for
medical advice as soon as possible.

Things to do before, during and after the dance practice of ballroom routines:

 Warm-up exercises
 Hydrate yourself / Drink water
 Eat light before practice
 Take breaks/rest
 Cool down exercises/stretches

10 BASIC STEPS OF CHA CHA CHA

1. Cha Cha Basic

2. New York
3. Under Arm Turn
4. Hand to Hand
5. Spot Turn
 6. Shoulder to Shoulder
7. Runs
8. Basic in Place
9. Time Step
10. There and Back

MODULE 5
FESTIVAL DANCES

 They are also known as cultural dances which usually done in honor of different
Patron Saint or as a thanksgiving for a good harvest.
 It is performed live to the audience with the strong beats of percussion instruments
in a certain community.
 Other definition: Festival dances are also known as cultural dances which usually
done in honor of different Patron Saint or as a thanksgiving for a good harvest,
performed with strong beats of percussion instruments.
 Festival dances help us engages in moderate to vigorous physical exercises
through dancing.

According to the Better Health Channel, in dancing, it does not matter what is your
phase, body proportion, or physical figures, it can be a way of the people to stay fit.

VARIED RANGE OF MENTAL AND PHYSICAL BENEFITS

 It can improve health-related fitness like heart and lung conditions, muscular
strength and endurance, motor, and skill fitness.
 It can be one way of managing weight status.
 Improved balance, coordination, and flexibility as well as spatial awareness,
agility, and mental functioning.
 It can also improve general and psychological well-being.
 Greater self-esteem, self-confidence, and better social skills.
 Reduce stress.

To be guided properly in every physical fitness activity we do, we must know to design
an exercise program that is fitted to our body’s capacity and needs. One of the exercise
programs guides that we have is the FITT basic training Principle.

 Frequency (The number of times you exercise) – How often you do the specific
exercise.
  Intensity (The amount of exercise undertaken)– How hard you do the exercise
(Light, Moderate, Heavy/Vigorous).
 Time (Duration spends od exercising) – How long you do the exercise.
 Type (Kind of exercise performed) – What type of activities appropriate for you.

HEALTH OPTIMIZING PHYSICAL EDUCATION 1

STUDY GUIDE

Muscular Endurance - the ability of the muscles to continue to perform without

fatigue.
- work continuously for a period of time

Muscular Strength - is about how much weight you are able to lift with your
muscles at one time.
- It is the maximal lift ability a muscle is able to generate with
effort.
- Generating force
- Example: Push-ups

Cardio Respiratory Endurance - the ability of the heart, lungs, and blood vessel
to supply oxygen and nutrients to the working muscles efficiently in order to
sustain prolonged rhythmical exercises.
- Also known as stamina
- Work continuously for a period of time.

Flexibility - the ability of the joints to bend and move through the full range of
motion. It is affected by the structures of the joint and muscles surrounding the
joint.

BMI – Body Mass Index

- Needed info: Height in meter and Weight in KgCardiovascular Endurance
- is assessed by the 3-Minute Step Test and Vigorous Physical Activity

3-Minute Step Test - If someone's heart rate increases significantly after the
activity, the cardiovascular endurance decreases.
Maximal Heart Rate – to the highest number of times your heart can contract in
one minute.
- is computed by subtracting your age from 220

Heart Rate - the number of heart beats per minute or the times per minute that
the heart contracts.

60 – 100 bpm - the ideal resting heart rate for adults.

FITT – stands for Frequency, Intensity, Type, Time

Objective/Purpose - the most basis of your workout where even integrating

FITT principle would base on it

• The importance of Monitoring Progress - helps identify effective strategies

and areas for improvement.

Frequency - How Often

Intensity – How Hard

Type – What Kind

Time – How Long

60 minutes and more – teens should spend on moderate to vigorous physical

activities each day.

Moderate Physical Activity

from Vigorous Physical Activities – distinguishes the intensity of effort required.

Physical Activity Pyramid

STEP 1 – Moderate Physical Activities

 - includes activities classified as Moderate Physical Activities

STEP 2 – Vigorous Activities

STEP 3 – Vigorous Sports and Recreational Activities

STEP 4 – Muscle Fitness Exercises

STEP 5 – Flexibility Exercises

• Moderate Activities – Activities that are not too easy and not too hard
- accelerate the heart rate noticeably.
- This kind of activity requires a moderate amount of effort and
noticeably accelerates the heart rate.

• Vigorous Activities - Produces large increases in breathing or heart rate, such as jogging,
aerobic dance, or bicycling uphill.
- It also requires a large amount of effort.
- Requires more energy in doing the activities.

• Speed – also known as pacing

• Physical activities used as exercises should have the percentage of your maximum
heart rate between 60 to 85.