Dance as a Health Activity

Dance as a Health Enhancing Physical Activity

• Dance combines rhythmic movement, expression, and cultural traditions.
• Dance is a form of non-verbal communication using body movement.
• Dance is a physical activity that improves cardiovascular endurance, muscular strength, muscular endurance, body composition, flexibility, and power.
• Dance is an enjoyable and engaging way to improve fitness.

Principles of Fitness Program in Dance

• FITT Principle: Frequency, intensity, time, and type of exercise.
• Frequency refers to how often you dance.
• Intensity refers to how hard you dance.
• Time refers to how long you dance for.
• Type refers to the specific dance style or movements.

Dance Safety Protocols

• Before Dance Participation*

• Wear appropriate footwear and attire.

• Warm up the body before dancing.

• Maintain proper dance technique.

• Check the dance environment for safety hazards.

• During Dance Participation*

• Stay hydrated by drinking water.

• Monitor and adjust your technique to avoid injuries.

• Listen to your body and stop if you experience pain.

• After Dance Participation*

• Cool down the body to prevent muscle soreness.

• Rest adequately to allow your body to recover.

• Manage any injuries promptly and seek professional help if needed.

Elements of Dance

• Elements of dance include: Body, Action, Group Shapes, Space, Time, and Energy.
• Body is the mobile figure or shape expressed by the dancer.
• Action encompasses all movement, including steps, gestures, and facial expressions.
• Group Shapes are the formations of dancers arranged in different configurations.
• Space is the area dancers interact with through direction, level, size, and pathways.
• Time refers to the tempo, rhythm, and timing of movements.
• Energy is the way movement happens, including qualities like sustained, percussive, vibratory, swinging, suspended, and collapsing.

Types and Forms of Dance

• Dance forms include: Philippine Traditional Dance, Modern Dance, Contemporary Dance, Ballroom Dance, Cheerdance, Hip-Hop/Street Dance, Festival Dance.
• Philippine Traditional Dance encompasses folk and ethnic dances, reflecting cultural traditions.
• Modern Dance is a style that emphasizes expressive and innovative movement.
• Contemporary Dance combines different styles and techniques, often focusing on current themes.
• Ballroom Dance is a social and competitive form of dance with formal precision and style.
• Cheerdance combines cheerleading with dance and includes acrobatic stunts, jumps, and synchronized movements.
• Hip-Hop/Street Dance is an energetic urban dance style with freestyle improvisation and techniques like breaking, locking, and popping.
• Festival Dance is performed during cultural celebrations and often involves vibrant costumes and lively music.

Five Fundamental Positions of Arms and Feet

• Preparatory: Stand erect with relaxed shoulders and arms.
• Second Position: Arms sideward, below shoulder level, feet apart sideward.
• Third Position: One arm overhead, the other in second position; heel of one foot touches the instep of the other.
• Fourth Position: One arm in front of the chest, the other overhead; one foot in front of the other.
• Fifth Position: Both arms overhead in a curve; heel of one foot touches toe of the other.

Philippine Common Folk Dance Terminologies

• Arms in Lateral Position: Both arms are at the same side, either right or left.
• Arms in Reverse “T” Position: Arms are side horizontal, elbows bent, forearms parallel to the head, palms forward or facing inward.
• Bilao: Turning hands up and down alternately, hands at waist level in front.
• Brush: Weight on one foot, hit the floor with the other foot before lifting.
• Cross-Over: Couples switch places by passing between each other.
• Crossed Arms: Partners face each other with hands joined together.
• Cut: Quickly shifting weight from one foot to the other.
• Do-Si-Do: Partners advance, pass each other, cross to the right or left, then move backward and pass each other again.
• Draw: Pulling one foot along the floor to meet the other.
• Hand on Waist: Hands placed at the waist, knuckles in.
• Hapay: Flourishing a handkerchief, hat, or glass for invitation.
• Hayon-Hayon: Placing one forearm in front and the other at the back of the waist.
• Hop: A spring from one foot landing on the same foot.
• Jaleo: Partners turning once around clockwise or counterclockwise with hands on waists.
• Jump: Springing on one or both feet, landing on both.
• Kumintang: Moving the hand from the wrist in a clockwise or counterclockwise direction.
• Leap: A spring from one foot landing on the other.
• Masiwak: Turning the hand half-way clockwise, then raising and lowering the wrist.
• Place: Putting the foot in a position without putting weight on it.
• Point: Touching lightly with the toes of one foot.
• Saludo: Bowing to partners, the audience, or other dancers.
• Sarok: Crossing the right or left foot in front, bending the body forward, and crossing hands in front.
• Stamp: Bringing down the foot forcefully on the floor.