PHYSICAL FITNESS THROUGH FOLK

DANCING
Quarter 3
DANCE: Turning your Hard Skills to Soft
Skills
LESSON 1
 PHYSICAL FITNESS
• Physical fitness refers to the ability of the body to perform a specific
task or activity for a long period without getting easily tired.
• A person has to be physically fit so that he or she could be productive.
There are several components of physical fitness such as health-related
and skill-related factors. Health-related factors include flexibility, cardio-
respiratory endurance, and muscular strength and endurance.
Meanwhile, skill-related factors include agility, power, speed, and
balance coordination.
• In terms of dancing, the International Association for Dance and
Medicine defines nine important physical fitness components needed in
a dance program. These are (1) aerobic fitness, D anaerobic fitness, (3)
flexibility, (4) muscle endurance, (5) strength, (6) power, and (7)
neuromuscular coordination, (8) body composition, and (9) rest.
•
 WHY DANCING IS BENEFICIAL

• Dance is defined as a series of rhythmic and patterned bodily movements

usually performer with music. Dancing can help people become fit
because movements involved target your entire body. Art Dancing
caves also need your body to be active throughout the practice or
session, knowing that being active helps your body to develop. Thus,
dancing develops not only your body, but also your mental, emotional,
and social aspects as well.
• Your brain is also working when you're dancing because mastering each
routine or step helps you to think well. After each Session, you will feel
an increase in your self-confidence because you want to think to achieve
desired weight, body size, and shape. You can also gain friends or
improve your social skills when you meet new people along the way.
FLEXIBILITY ASSESSMENT
BASIC POSITION OF THE ARMS AND FEET IN
BALLET DANCE
BASIC MOVEMENTS FROM THE BASIC POSITIONS
OF THE ARMS AND FEET IN BALLET
1. Plié - to bend
a. Demi plié - small bend
b. Grand plié - big bend
2. Tendu - to stretch (The toes are pointed, and the feet are stretched on the floor.)
3. Dégagé - to disengage (to take off the leg on the floor) often
4. Rond de jambe - round of the leg (round the leg or toe from front to side)
5. Developpé- to develop (to raise bent leg on the side, going straight up to the waist
level and full extension of the leg upward)
6. Grand battement - big beats (raising leg in front, at the side, and at the back)
7. Sauté - to jump (may jump from first to second position)
8. Changement - to switch (to change front foot and back foot in the fifth position)
APPLYING TRAINING PRINCIPLE IN DANCE

• After learning the components you need to develop, use

them when you make your own exercise program for
dancing.
• Here are the training principles in dancing that you
should apply in your exercise routine.
• Note: Don't forget to do dynamic and static stretching
before doing your body conditioning exercises.
 APPLYING TRAINING PRINCIPLE IN DANCE
Principle of Overload
• As you have previously learned, your muscle must be overloaded to render
results. Dancers need to be flexible. To increase flexibility, their muscles should
be stretched longer than normal.
Principle of Specificity
• You have also learned that you need to be specific in what fitness component
you want to develop. This means that you have to know the particular
component you need to overload or apply the previous principle to. Similar to
the overload principle, the principle of specificity is specific to the component
of fitness. For example, a dancer needs to develop his or her flexibility. He or
she needs to increase the intensity of his or her flexibility exercises.
• Principle of Progression or FITT Principles
As discussed, the principle of progression is the result of the overload principle. While doing
exercises, be reminded to level up or progress to the next level of difficulty. Apply the progression principle
or the FITT principles to measure the improvement of your body.

How active are you? Or how regularly do you exercise?

F FREQUENCY This refers to the number of days per week.

How strenuous is your physical activity?

I INTENSITY This refers to the difficulty of the physical activity.

How long do you perform your physical activity?

T TIME This is the number of minutes you perform the activity in a set.

What kind of activity are you involved with?

T TYPE OF The mode of physical activities that you will do is based on your needed in
contemporary dance.
EXERCISE
Example: As a dancer, your fitness goal is to develop your abdominal strength and
endurance
 BARRIERS IN DANCING
LACK OF ENERGY You feel better after dancing.

LACK OF TIME You can always find time to exercise. Allot at least 5 to 10 minutes a day.
You can do it at home by watching some videos about dance.

LACK OF MOTIVATION You can make dancing interesting by doing it with a friend. Try to attend
Zumba or dance classes.

LACK OF SKILL You can do it to learn new skills such as dancing.

TRACING OUR FILIPINO CHARACTER AND
CULTTURE THROUGH FOLK DANCES
LESSON 2
●WHAT COMES TO YOUR
MIND WHEN YOUR HEAR
PHRASE FOLK DANCE?
 FOLK DANCE

• A folk dance is a kind of dance that describes the culture or lifestyle of a

particular group of People, region, or country. This type of dance has
traditional patterned bodily movements that reflect the everyday life of
common people, such as doing their daily tasks, observing customs,
celebrating festivals, and practicing rituals or religious ceremonies.
• This is often passed on from one generation to the next. But if the
succeeding generation refuses to learn indigenous dances, this tradition
will die. Soon, one aspect of a culture of a specific group of people may
cease to exist.
 FOLK DANCE

• Philippine folk dances, in general, are influenced by culture. Culture is defined

as the integrated pattern of human knowledge, belief, and behaviors that
depends on people’s capacity for learning and transmitting knowledge to
succeeding generations.
• In our country, customs and traditions differ from one major group of islands to
other group.
• For example, in Luzon, most traditional dances depict tribal and hunting
warriors preparing or battle or farmers planting, harvesting, and even cooking
rice products, which are abundant in Northern and Central Luzon. In Southern
Luzon, other groups believe that dancing is also a form, worshipping God.
 FOLK DANCE

• Meanwhile, the folk dances in the Visayas depict catching fish,

cock fighting, and coconut harvesting. Last, dances in Mindanao
mostly depict Maranao folktales of Rajah Indarapatra,
Maguindanao legends, Muslim royalties, or lives of the sailing
fishermen of Tawi-Tawi and Sulu on their colorful vintas.
 TINIKLING

One of the most popular

folk dances in the
Philippines is the tinikling.
The tinikling originated
from the island of Leyte in
the Eastern Visayas region.
The word is derived from
the name of a wild bird
called tikling, whose legs
usually get caught between
bamboo sticks in swamps
and rice paddies.
ETHNIC OR TRADITIONAL DANCES
LESSON 3
 TRADITIONAL DANCES

• Similar to a folk dance, an ethnic dance is a type of dance that had

not been influenced by Nestern colonizers. Ethnic dances are
indigenous dances and performances by other ethnolinguistic
People that have been preserved by earlier generations. The
movements depict different folkways.
• They include ritualistic dance, which shows the connection
between the people and their gods, 9 life-cycle dance, which
celebrates a person's birth, baptism, courtship, and wedding. The
Mcupational dance, meanwhile, shows the people's daily activities
for their survival.
 RITUAL DANCES
• A ritual dance shows how indigenous people worship the anitos or spirits so the deities
would provide them a bountiful harvest, healthful life, or favorable weather. They
conduct the rites, indigenous instruments with chant and patterned movements. On
other occasions, they offer food to the gods to appease them. The tribal people do the
offering as a community.

• In the mountains of Abra, Tinguians worship nature spirits and their god Kabunian. They
pour out blood over or around a big boulder that serves as a marker of the village
entrance. Male tribe members make noises similar to those from a pig for the gods to
hear while their women dance sing the salidummay. The offering is held to ask the gods
for rain or for the good health of the tribe.

• Rituals in other regions are forms of thanksgiving and celebrations. Dances may differ in
the ceremonies and folkways, but all show the people's beliefs and connections with
their gods.
 OCCUPATIONAL DANCES

• The daily activities of various tribes include livelihood and defense

preparations for imminent war. Many activities are depicted in
their dances.

• In war dances, ethnic people execute movement that show how

they prepare and fight during tribal wars through patterned
movements. They may also imitate movements from their
headhunting missions of wild animals, such as frogs or wild pigs for
food.
 LIFE-CYCLE DANCES

• The elders consider giving birth and nurturing children as the most important
responsibility of villagers for the existence of the tribe. Life-cycle dances
symbolize how the mothers take care of their children--from childhood to
adulthood.

• There are dances that show how elders transfer their good health to the
tribe's babies. Some dances show children playing with their friends, and
others depict children seeking their separate games. Boys have their games,
such as sungayan kabaw or tug-of-war, and girls role-play their mothers by
singing lullabies and swaying imaginary babies in their arms.
 PANGALAY

• The pangalay is an example of a life-cycle dance. It is formed during

weddings and community gatherings in Sulu.

• Wedding celebrations last for day or weeks depending on the

financial status and agreements of the families of the bride and the
groom. The dancers perform with the sounds produced by
percussion instruments such as kulintangan, gabbang, and agongs.