Unit 1

Introduction to Dance

Physical Education and Health

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LEARNING TARGETS

At the end of this unit, the learners should be

able to do the following:

● Discuss the nature of the different dances,

● Explain how to optimize the energy systems for a safe and improved
performance, and
● Assess one’s physical activity readiness

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VALUES AND ATTITUDES

In this unit, the learners should be able to do the

following:
● Appreciate the cultural diversity represented in different dance forms.
● Respect and value the contributions of various civilizations to the evolution
of dance.
● Foster teamwork and collaboration in group dance activities.
● Demonstrate respect for the artistry and skill required in various dance forms.
● Develop self-confidence and self-expression through dance.

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Lesson 1
Dancing for Wellness!

Unit 1| Introduction to Dance

Physical Education and Health

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Nutritional Fuel for Dance

Nutrients Role
Carbohydrates ● These are your body's primary energy source. Foods like whole grains, fruits,
and vegetables provide the necessary carbohydrates to keep you moving on
the dance floor.

Proteins ● Proteins are crucial for muscle repair and growth. Lean meats, fish, beans, and dairy
products are excellent sources of protein.

Fats ● Healthy fats, like those found in avocados and nuts, support overall health and can
provide sustained energy during long dance sessions.

Vitamins and ● These micronutrients play essential roles in maintaining various bodily functions.
Calcium, for example, is vital for strong bones, while vitamin C supports your
Minerals immune system.

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Dance Nutrition

Hydration is paramount for dancers.

Staying well-hydrated ensures that your
muscles function optimally and that you
can perform intricate dance steps with
precision. Dehydration can lead to
muscle cramps, dizziness, and reduced
overall performance.

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Quality Sleep

Dance requires not only physical but

also mental agility and concentration.
Quality sleep plays a significant role in
ensuring that both your body and mind
are prepared for dance. During deep
sleep stages, the body repairs muscles,
consolidates memory, and regenerates
energy. Without sufficient sleep, your
reaction time, focus, and coordination
can suffer, affecting your dance
performance.

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Tips on Quality Sleep

● Maintain a consistent sleep

schedule.
● Create a comfortable sleep
environment.
● Limit screen time before
bed.
● Avoid caffeine and heavy
meals close to bedtime.

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Stress Management

Managing stress is essential for

maintaining both your mental and
physical health. Chronic stress can lead
to muscle tension, decreased flexibility,
and increased risk of injuries.

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Effective Stress Management Techniques

● Breathing exercises
Deep, controlled breathing can
calm your nervous system.
● Mindfulness and meditation
These practices help you stay
present and reduce anxiety.
● Time management
Prioritizing your commitments
and finding balance in your
schedule can reduce stress.

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Health Behavior for Performance Enhancement

Nutrients Role
Nutritional Impact ● When properly fueled with a balanced meal containing carbohydrates,
proteins, and healthy fats, the energy levels will be optimal.
● It is easier to execute demanding dance routines, maintain proper posture,
and endure longer without fatigue.
● Inadequate nutrition can lead to muscle cramps, weakness, and an overall
subpar performance.

Sleep's Influence ● A well-rested body and mind are more agile, alert, and focused.
● Sleep deprivation can impair your memory, coordination, and reflexes,
hindering your ability to excel.

Stress ● Effective stress management techniques can help you stay calm under pressure,
ensuring that you showcase your true abilities.
Management ● Unmanaged stress can lead to nervousness, muscle tension, and a shaky
performance.
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Stoplight

STOP CONTINUE START

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