Hope 3: Dances In The Philippines PDF

HOPE 3: DANCES IN THE PHILIPPINES LESSON I: PHYSICAL FITNESS THROUGH DANCING WHAT IS PHYSICAL ACTIVITY? WHAT IS PHYSICAL ACTIVITY? Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditures. Physical activities includes:  Physical activi...

HOPE 3: DANCES IN THE PHILIPPINES LESSON I: PHYSICAL FITNESS THROUGH DANCING WHAT IS PHYSICAL ACTIVITY? WHAT IS PHYSICAL ACTIVITY? Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditures. Physical activities includes:  Physical activities includes: Playing Working Doing house chores Participating in recreational activities Exercising WHAT IS EXERCISE? WHAT IS EXERCISE? Exercise is a type of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. WHAT IS PHYSICAL INACTIVITY? WHAT IS PHYSICAL INACTIVITY? Physical inactivity is a term used to identify people who do not get the recommended level of regular physical activity. Various factors that contribute to physical inactivity:  Various factors that contribute to physical inactivity: Sedentary lifestyle Leisure time spent mostly on resting instead of doing exercise or household chores Environmental factors (absence of parks, sidewalks, and sports/recreational centers) Traffic TYPES OF PHYSICAL ACTIVITY 1. Aerobic activity 2. Muscle-strengthening activity 3. Bone-strengthening activity 4. Stretching activity TYPES OF PHYSICAL ACTIVITY 1. Aerobic activity (also called cardio or endurance activity) uses the large muscles of the body such as those in the arms and legs to move in a rhythmic manner for a sustained period of time. Examples of aerobic physical activities: Examples of aerobic physical activities: Running Dancing Swimming Doing jumping jacks Hiking Playing sports Bicycling Jogging 2. Muscle-strengthening activity (collectively called resistance training) is any activity in which the muscles work against an applied force or weight. Examples of muscle-strengthening activities: Examples of muscle-strengthening activities: Use of free weights, Digging in the garden weight machines, Climbing stairs kettle bell, and resistance bands Using playground Playing tug of war equipment Climbing trees 3. Bone-strengthening activity is any activity that applies force on the bones for bone growth and strength. Examples of bone-strengthening activity: Examples of bone-strengthening activity: Doing jumping jacks Hopping Brisk walking Weight lifting 4. Stretching activity refers to any type of movement in which a specific muscle or tendon is deliberately flexed or stretched. Some stretching activities include: Some stretching activities include: Side stretches Toe touching Yoga exercises WHAT IS PHYSICAL FITNESS? WHAT IS PHYSICAL FITNESS? Physical fitness is one’s ability to do daily tasks without undue fatigue or without getting easily tired. HEALTH-RELATED COMPONENTS OF PHYSICAL FITNESS HEALTH-RELATED COMPONENTS OF PHYSICAL FITNESS 1. Cardiovascular-respiratory fitness 2. Muscular fitness 3. Flexibility 4. Body composition HEALTH-RELATED COMPONENTS OF PHYSICAL FITNESS 1. Cardiovascular-respiratory fitness – The body of a physically fit person can sufficiently and efficiently fuel or supply oxygen to the muscles during physical activities via the circulatory and respiratory system. 2. Muscular fitness – This refers to one’s ability to use the muscles for physical activities. 3. Flexibility – This refers to a person’s ability to move his or her joints smoothly through a complete range of motion. 4. Body composition – This refers to the measurement of the relative amounts of a person’s body’s fat, muscle, bone, and water. DANCE AS A PHYSICAL ACTIVITY WHAT IS DANCING? WHAT IS DANCING? Dancing is moving one’s body rhythmically to music that often accompanies it. THE FITT GUIDELINES FOR DANCE 1. Frequency indicates how often a physical activity is to be done. For cardiorespiratory physical activities such as dancing, experts recommend five or six sessions per week. 2. Intensity refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise. The intensity of physical activities can be: Moderate intensity physical activity Vigorous intensity physical activity The intensity of physical activities can be: Moderate intensity physical activity – Requiring moderate amount of effort and noticeably accelerates the heart rate. Vigorous intensity physical activity – Requires a large amount of effort and causes rapid breathing and a substantial increase in heart rate. Examples of moderate intensity physical activity: Examples of moderate intensity physical activity: Dancing Active involvement in Brisk walking games and sports with children Gardening Walking domestic Housework and domestic animals chores General building tasks Traditional hunting and gathering such as roofing, thatching, painting Examples of vigorous intensity physical activity:  Examples of vigorous intensity physical activity: Running Competitive sports and Walking/climbing games briskly up a hill Heavy shoveling or Fast cycling digging ditches Carrying/moving heavy Aerobics loads (more than 20 Fast swimming kg) 3. Type – Refers to the kind of physical activity that you must engage in. Dancing, for instance, must be done continually to achieve health-related fitness. 4. Time – Refers to how long you should do a physical activity. The WHO recommends that individuals like you (aged 15-17) must get 60 minutes of physical activity every day. SAFETY PROTOCOLS IN DANCING SAFETY PROTOCOLS IN DANCING 1. Prepare your body before any dancing activity. 2. Fuel your body with enough food and water. 3. Rest well and have enough sleep before a dancing session. 4. Wear comfortable and appropriate clothes and shoes. 5. Follow the instructions of your trainer. 6. Be aware of the location of the clinic and emergency outposts in case of injury. 7. Alert your trainer immediately if you encounter any problems or if you have concerns. END  PRACTICAL EXAM NEXT MEETING (JANUARY 22, 2025) 1. Practice the common dance steps in folk dancing. 2. Practice the five fundamental positions of the arms and feet. 3. Practice the eight locomotor skills. COMMON DANCE STEPS IN FOLK DANCING 1. Abrasete 13. Hapay 2. Arms in lateral position 14. Jaleo 3. Arms in reverse “T” 15. Kumintang 4. Bilao 16. Panadyak 5. Brush 17. Patay 6. Crossed arms 18. Point 7. Crossover 19. Salok 8. Cut 20. Saludo 9. Do-si-do 21. Sarok 10. Draw 22. Tap 11. Hands on waist 23. Whirl 12. Hayon-hayon FIVE FUNDAMENTAL POSITIONS OF THE ARMS AND FEET 1. 1st position 2. 2nd position 3. 3rd position 4. 4th position 5. 5th position EIGHT LOCOMOTOR SKILLS 1. Walk 2. Run 3. Jump 4. Hop 5. Skip 6. Gallop 7. Slide 8. Leap