Lesson Managing Stress Through

2 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. It cause the body to feel
calm and optimistic. 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.

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 List down at least five (5) Physical and Mental Benefits of Dancing:

1. __________________________________________________________________

2. __________________________________________________________________

3. __________________________________________________________________

4. __________________________________________________________________

5. __________________________________________________________________

https://www.arthurmurraydancenow.com/blog/3-ways-dancing-relieves-stress

Introduction to 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. (Wikipedia)
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. (Wikipedia)
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 Dancesports. (Wikipedia)
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 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. (Wikipedia)
https://www.britannica.com/art/dance/The-aesthetics-of-dance

Try to identify the dance genre of the following terminologies. Write Folk, Modern, Ballroom
or Hip-hop
_______________1. Abduction _______________11. Down rock
_______________2. Abracete _______________12. Flexion
_______________3. B-boy _______________13. Hayon-hayon
_______________4. Battle _______________14. Jaleo
_______________5. Bilao _______________15. Latin Discipline
_______________6. Breaking _______________16. Plantar
_______________7. Cuban Breaks _______________17. Proximal
_______________8. Cypher _______________18. Spot Turn
_______________9. Distal _______________19. Standard Discipline
_______________10. Dos-a-Dos _______________20. Whisk

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)
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 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
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf

Physical Fitness Test

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass
Formula:
BMI = W where W is the weight in KILOGRAMS
2
H where H is the height in METERS
Example:
BMI = 30kg = 30 = 20.83 (Normal)
(1.20m) 2 1.44

BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

2. Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4cm to 5.9 cm Very good
3 Fingers overlapped by 2cm to 3.9 cm Good
2 Fingers overlapped by 0.1 cm to 1.9cm Fair
1 Just touched the fingers Needs
Improvement
0 Gap of 0.1 or wider Poor

3. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the

trunk)
Scoring – record the farthest distance between the two trials to the nearest 0.1
centimeters

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 SCORE STANDARD INTERPRETATION
5 61 cm and above Excellent
4 46 cm – 60.9 cm Very good
3 31 cm – 45.9 cm Good
2 16 cm – 45.9 cm Fair
1 0 – 30.9 cm Needs Improvement

4. Three-Minute Step Test – for cardiovascular endurance. It is the ability of the

heart, lungs and blood vessels to deliver oxygen to working muscles and
tissues, as well as the ability of those muscles and tissues to utilize the oxygen.
Endurance may also refer to the ability of the muscle to do repeated work
fatigue.
Scoring – record the 60-second heart rate after the activity

5. Push-up – measures the strength of upper extremities . Strength – is the ability

of the muscle to generate force against physical objects.
Scoring – record the number of push-ups made

STANDARD
SCORE INTERPRETATION
Boys Girls
5 33 and above 33 and above Excellent
4 25 to 32 25 to 32 Very good
3 17 to 24 17 to 24 Good
2 9 to 16 9 to 16 Fair
1 1 to 8 1 to 8 Needs Improvement
0 Cannot execute Cannot execute Poor

6. Basic Plank – to measure strength/stability of the core muscles

Scoring – record the time in the nearest seconds/minute. Maximum of 90
seconds for boys and girls

SCORE STANDARD INTERPRETATION

5 51 seconds and above Excellent
4 46 seconds to 50 seconds Very good
3 31 seconds to 45 seconds Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

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7. 40-Meter Sprint – to measure the running speed
Scoring – record the time in nearest minutes and seconds

STANDARD
Boys Girls
SCORE INTERPRETATION
17 y/o and above 17 y/o and
above
5 <4.0 minutes <4.5 minutes Excellent
4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good
3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good
2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair
1 >7.6 minutes >8.2 minutes Needs Improvement

8. Standing Long Jump – to measure the explosive strength and power of the
leg muscles. Power – is the ability of the muscle to transfer energy and release
maximum force at a fast rate.
Scoring – record the best distance in meters to the nearest 0.1 centimeters.

SCORE STANDARD INTERPRETATION

5 201 cm and above Excellent
4 151 cm to 200 cm Very good
3 126 cm to 150 cm Good
2 101 cm to 125 cm Fair
1 55 cm to 100 am Needs Improvement

9. Hexagon Agility Test – to measure the ability to move in different directions

quickly. Agility – is the ability to move in different directions quickly using a
combination of balance, coordination, speed, strength, and endurance.
Scoring – add the time of the two revolutions and divide by 2 to get the average.
Record the time in the nearest minutes and seconds.

SCORE STANDARD INTERPRETATION

5 5 seconds and below Excellent
4 6 seconds to 10 seconds Very good
3 11 seconds to 15 seconds Good
2 16 seconds to 20 seconds Fair
1 21 second to 55 seconds Needs Improvement
0 Over 25 seconds Poor

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 10. Stick Drop Test – to measure the time to respond to a stimulus. Reaction Time
– is the amount of time it takes to respond to a stimulus.
Scoring – record the middle 3 scores (for example: id the scores are 21, 18 and
19, the middle score is 19). In case there are two (2) scores are the same ( for
example 18, 18, 25) the repeated score shall be recorded.

SCORE STANDARD INTERPRETATION

5 0 – 2.4 cm Excellent
4 5.08 cm to 10.16 cm Very good
3 12.70 cm to 17.78 cm Good
2 20.32 cm to 25.40 cm Fair
1 27.94 cm to 30.48 cm Needs Improvement

11. Juggling – to measure the coordination of the eye and hand. Coordination – is
the ability to use the senses with the body parts to performs motor tasks
smoothly and accurately.
Scoring – record the highest number of hits the performer has done
SCORE STANDARD INTERPRETATION
5 41 hits and above Excellent
4 31 hits to 40 hits Very good
3 21 hits to 30 hits Good
2 11 hits to 20 hits Fair
1 1 to 10 hits Needs Improvement

12. Stork Balance Stand Test – to assess one’s ability to maintain equilibrium.
Balance – is the maintenance of equilibrium while stationary or while moving.
Scoring – record the time taken on both feet in nearest seconds and divide the
scores to get the average percentage score.
SCORE STANDARD INTERPRETATION
17 y/o and above
5 161 sec to 180 sec Excellent
4 121 sec to 160 sec Very good
3 81 sec to 120 sec Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

Note to Learners: Perform some of the task at home with the help of your family
member/s.

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Note to teacher: The teacher must review and demonstrate the procedures of each
test. (These activities were performed by the learners since Grade 4 as stated in the
DepEd Order No. 34, s. 2019)

This forms will be used for the pre-test (start of semester) and post-test (end of
semester). Please refer to the scoring guide. You may also answer using the link
https://forms.gle/YY1qfUBm7ztMNchL8

If you are done assessing yourself, then let’s begin performing our Physical
Fitness Test. Record your scores in this score sheet. You’ve been doing these test
since your Junior High School years. Be honest to yourself!

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Discuss briefly the following Physical Fitness components:

Health-Related Component Skills-Related Component

Ex. BMI - is the body’s relative amount of fat
to fat-free mass

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References

 Kerrie O’Bryan. Introduction to the Energy Systems. SlideShare. March 8, 2012

 Seaward BL. Physical Exercise: Flushing out the Stress Hormones. In: Essentials
of Managing Stress. 3rd ed. Sudbury, Mass.: Jones & Barlett Publishers. 2014
 Sood A. Integrating Joyful Attention. In: The Mayo Clinic Guide to Stress-free
Living. Cambridge, Mass. Da Capo Press/Liflong Books. 2013
 Majoy Drew. Health Optimizing PE. Slideshare. January 21, 2017
 Brad Walker. FITT Principle. Stretch Coach. May 6, 2019
 Charisse Tano. FITT Goal-based on Training Principles. Slideshare. February 6,
2019
 Mateo Cabrera. FITT Principle & Muscular Strength Workout Plan. Slideshare.
October 2, 2014
 Sarah Stanila. 3 Ways Dancing Relieve Stress. Arthur Murray Dance Centers.
November 4, 2016