Philippine Dances and Physical Activity

Dances in the Philippines

• The presentation outlines physical activity, exercise, and inactivity, relating these concepts to dancing.
• Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure.
• Examples of physical activities include playing, working, house chores, recreational activities, and exercising.
• Exercise is a planned, structured, repetitive, and purposeful type of physical activity aimed at improving or maintaining physical fitness.
• Physical inactivity is the lack of recommended levels of regular physical activity.
• Factors contributing to physical inactivity include a sedentary lifestyle, limited access to parks, sidewalks, and sports facilities, and traffic congestion.
• Types of physical activity include aerobic, muscle-strengthening, bone-strengthening, and stretching activities.
• Aerobic activity, also known as cardio or endurance activity, involves using large muscle groups rhythmically for a sustained period.
• Examples include running, swimming, hiking, bicycling, jogging, dancing, jumping jacks, and playing sports.
• Muscle-strengthening activity, or resistance training, involves muscles working against an applied force or weight.
  • Examples include using free weights, weight machines, kettlebells, resistance bands, digging in the garden, climbing stairs, using playground equipment, climbing trees, and tug-of-war.
• Bone-strengthening activity applies force to bones for growth and strength.
  • Examples include doing jumping jacks, hopping, brisk walking, and weight lifting.
• Stretching activities involve deliberately flexing or stretching specific muscles and tendons.
  • Examples include side stretches, toe touching, and yoga exercises.
• Physical fitness is the ability to perform daily tasks without fatigue or tiredness.
• Health-related components of physical fitness include cardiovascular-respiratory fitness, muscular fitness, flexibility, and body composition.
• Cardiovascular-respiratory fitness is the ability of the body to efficiently supply oxygen to muscles during physical activity.
• Muscular fitness involves using muscles for various activities.
• Flexibility refers to the smooth movement of joints through a full range of motion.
• Body composition is the measurement of fat, muscle, bone, and water content in the body.
• Dancing is moving the body rhythmically to music.
• The FITT guidelines for dance involve frequency (five or six sessions per week), intensity (moderate or vigorous), time (60 minutes daily for 15-17-year-olds), and type (continuous activity) to achieve health-related fitness.
• Moderate intensity physical activity requires average effort and visibly accelerates heart rate.
• Examples include dancing, brisk walking, gardening, housework, traditional hunting and gathering, and active involvement in children's games.
• Vigorous intensity activity demands significant effort, causing rapid breathing and heightened heart rate.
  • Examples include running, walking/climbing hills briskly, fast cycling, aerobics, and participating in competitive sports.

Safety Protocols in Dancing

• Prepare the body before any dancing activity.
• Fuel the body with adequate food and water.
• Ensure enough sleep before a dancing session.
• Wear appropriate and comfortable clothes and shoes.
• Follow the instructions of the trainer.
• Be aware of the location of the clinic and emergency facilities.
• Alert the trainer immediately about any problems or concerns.

Practical Exam Information

• The practical exam is scheduled for January 22, 2025.
• Students must practice common folk dance steps, the five fundamental positions of arms and feet, and the eight basic locomotor skills.
• The presentation includes a list of common dance steps in folk dancing.
• The five fundamental positions of arms and feet and eight locomotor skills are noted also.