Health Optimizing Physical Education III (2nd Quarter, Lesson 1) PDF

Health Optimizing Physical Education III (H.O.P.E. III) Prepared By: John Cerid A. Rellama Physical Education: Emerging/Popular Dances I.) Introduction - The 21st Century is characterized by various dances, which stem from many genres. From r...

Health Optimizing Physical Education III (H.O.P.E. III) Prepared By: John Cerid A. Rellama Physical Education: Emerging/Popular Dances I.) Introduction - The 21st Century is characterized by various dances, which stem from many genres. From rap songs that dictate dance moves to sophisticated classical ballets, modern dance has an array of manifestations. All contemporary dance moves build on the traditional dance troupes of the 20th century by adding innovative and creative elements to existing ideas. - The term “popular” derives from the Latin word “populer” which means “public, commonly known”. - Emerging Dances – Emerging dances are newly created or noticed dances in growing popularity, interest, and utility over time. (i.e, TikTok, Dance Challenges, Korean Pop, and Modern Dance Style) - Novelty and Fad Dances – These kinds of dances are typically characterized by a short burst of popularity. It is also called a dance craze. II.) History of Emerging/Popular Dances Around the World: - Pre-1950s: Year Dance 1909 The Grizzly bear 1926 Charleston 1930s Duckwalk 1933 Carioca Page | 1  1936 Suzie Q 1937 The Lambeth Walk 1940 Thunder Clap 1941 Conga Mid-1940s Hokey Pokey - 1950s: Year Dance Bomba 1950s The Chicken 1952 Bunny Hop 1957 Sock Hop Madison 1958 The Stroll 1959 Hully Gully - 1960s: Year Dance 1960 Shimmy Twist 1961 The Chicken Walk The Pony 1962 The Loco-Motion Martian Hop Mashed Potato The Monster Mash The Swim Watusi Page | 2  Popeye Dance 1963 Chicken Dance Hitch Hike Monkey 1964 The Frug Jerk 1965 The Freddie The Mouse Limbo 1966 Batusi The Shake - 1970s: Year Dance 1970s Sprinkler 1971 Penguin 1972 Hustle 1973 Time Warp 1975 Bump Tragedy Mid-1970s Grinding 1976 Car Wash Electric Slide Robot 1977 The Running Man 1978 Y.M.C.A Page | 3 - 1980s: Year Dance 1980s Moonwalk 1980 Cotton-Eyed Joe 1981 Harlem Shake Agadoo Superman 1982 The Safety 1983 Thriller 1986 The Hunch Wig Wam Bam 1987 Cabbage Patch 1988 Da Butt 1999 Lambada - 1990s: Year Dance 1990s Carlton Dance Locomia 1990 Boot Scootin’ Boogie Do the Bartman (The Simpsons) Hammertime The Humpty Dance (MC Hammer) Vogue (Madonna) 1991 The Urkel 1992 Archy Breaky 1993 Macarena 1994 Saturday Night Page | 4  1996 Tic, Tic Tac 1997 Thizzle 1998 La Bomba The Roger Rabbit Tootsee Roll - 2000s: Year Dance 2000 Cha-Cha Slide Algorithm Match 2002 The Ketchup Song (Las Ketchup) 2003 Dutty Wine 2004 Lean Back (Terror Squad) 2005 Caramelldansen Daggering Laffy Taffy 2006 Lean wit it, Rock wit It (aka “Snap Dance”) Shoulder Lean Pop, Lock, and Drop It Crank That (Soulja Boy) Cupid Shuffle 2007 Dougie Never Gonna Give You Up “Rickroll” (It was released in 1987 and a hit (back in 1988)). 2008 Single Ladies (Beyoncé) Stanky Legg 2009 Hoedown Throwdown (Miley Cyrus) Page | 5  - 2010s: YEAR DANCE 2010 Dougie The Creep (The Lonely Island) 2011 Wobble (VIC) Gangnam Style (PSY) 2012 The Smurf 2013 The Twerking 2014 Nae-Nae Hit Dem Folks Dab 2015 Hit the Quan Watch Me (Whip/Nae-Nae) (Silentó) 2017 Shoot The Floss 2018 Skibidi (Little Big Take the L (Fortnite) 2019 Lottery/Renegade Dance (TikTok) - 2020s: TikTok Dance Craze or Dance Challenges. III.) Modern and Contemporary Dance: - It is often referred to as lyrical (expressive). - Modern dances strive to connect the mind and body through fluid dance movements while focusing on spontaneity and self- expression. - Modern Dance – It is a creation of movements to match a dancer’s feelings and purpose. Page | 6 - Contemporary Dance – It is a style of expressive dance that combines elements of several dance genres including modern, jazz, lyrical, and classical ballet. A broad genre of Western concert or theatrical dance which includes such as: 1. Ballet Dancing - Ballet is a highly structured and graceful form of dance that originated in the 15th-16th centuries in Italy and France. It is known for its precise, elegant movements and emphasis on form, poise, and alignment. Ballet includes various styles, such as classical, neoclassical, and contemporary, each with its own techniques and expressions. Performances often involve telling a story or conveying emotions through a combination of solo and group choreography. Rigorous training is essential, focusing on developing a strong foundation in basic positions and techniques. 2. Jazz Dance - Jazz dance is a dynamic and expressive form of dance that originated in the early 20th century in the United States. It evolved from African American dance styles, incorporating elements of tap, ballet, and modern dance. Characterized by its energetic and rhythmic movements, jazz dance often features sharp, angular movements, syncopated rhythms, and a focus on personal expression and improvisation. It has influenced and been influenced by various music genres, including jazz, blues, and contemporary pop. Jazz dance can be performed solo or in groups, and it's known for its versatility and ability to adapt to different musical styles and cultural influences. Page | 7 3. Tap Dance - Tap dance is a lively and rhythmic dance form that emerged in the early 20th century in the United States, blending African American and Irish stepdance traditions. It is characterized by the use of metal taps on the dancer’s shoes to create distinctive, percussive sounds that emphasize rhythm and timing. Tap dance combines intricate footwork with creative improvisation and choreography, often set to jazz or swing music. It can be performed solo or in groups, with a focus on rhythmic expression and musicality. 4. Musical Theatre Dance - Musical theatre dance is a vibrant and diverse style that integrates dance with theatrical performance, typically in the context of stage musicals. It combines various dance forms, including jazz, ballet, and tap, to enhance storytelling and character development. This style is known for its energetic and expressive choreography, often reflecting the mood and themes of the musical. Performances involve elaborate routines that blend dance with dialogue, singing, and acting, requiring versatility and strong stage presence. 5. Interpretative Dance - Interpretative dance is a form of dance that prioritizes personal expression and the interpretation of abstract themes or emotions over structured choreography. It allows dancers to explore and convey their unique perspectives through movement, often inspired by music, poetry, or conceptual ideas. This style emphasizes individuality and creative freedom, leading to performances that are deeply personal and emotionally resonant. Page | 8  Health Benefits of Modern and Contemporary Dance: - Stronger bones and reduced risk of osteoporosis. - Improves coordination, agility, balance, flexibility, and spatial awareness. - Improves general and psychological well-being. - Greater self-confidence. - Better social skills. IV.) Social or Ballroom Dance: - The term ballroom dancing originated from the Latin word “Ballare” which means “to dance”. - A form of social dancing whose primary purpose is recreation, entertainment, and competitiveness. - A major category of dance forms where sociability and socializing are the primary focuses of the dancing. - Intended primarily to get to know other people in attendance at a certain social function. - There are many different types of ballroom dancing, with the main two being the Smooth style and the Latin/Rhythm style: o Smooth Style – The couple or dance partners are performing over the entire dance floor. o Latin/Rhythm Style – This energetic dance style usually keeps the couple or dance partners in one spot on the dance floor. Classification of Social or Ballroom Dances: 1. Modern-Standard Dances: - They wear ankle-length gowns for females, and coat-and-tie for males. Page | 9 - Most of the time, movements in these are restricted to close ballroom positions with a partner. - It includes Slow Waltz (Austria), Viennese Waltz (Austria), Tango (Argentina), Foxtrot (USA), and Quickstep (USA). 2. Latin-American Dances: - Latin dances distinguish themselves by the costumes worn by performers. - They are somewhat revealing, tightfitting, sexy yet sophisticated in nature. - They are also distinguished by the nature of movements. - They are freer and can be performed in closed or open positions. - It includes Cha-Cha (Cuba), Samba (Brazil), Rhumba (Cuba), Paso Doble (Spain), Jive (USA), Merengue (Dominican Republic), Salsa (Cuba), and Mambo (Cuba). Popular Types of Ballroom Dances: 1. Waltz - From the German word “walzen”, which means “to roll” or “to turn”. - It is performed fashionably by couples or partners in fast sliding or gliding movements. - It is characterized by its graceful movements and gracious turning. 2. Cha-Cha - A Latin dance that originated in Cuba. - It is a fun, flirtatious, and energetic dance with lots of hip movements and fancy footwork. Page | 10 3. Tango - A dance originated from Buenos Aires. - Originally it was called “Baile Con Corte” which means “dance with a rest”. 4. Jive - Also known as “Swing” or “Boogie”. - It is a lively, energetic dance combining quick footwork and graceful arm movements with swirls and dips. Tips in Ballroom Dancing: - Ballroom dancing was a recreation activity that could only be afforded by people in a high-class society. Nowadays, it is enjoyed by most people regardless of race, gender, status, and age in life. - Focus on learning the proper and correct dance techniques to make you enjoy dancing. It is necessary in order to execute the whole dance with confidence. And to prevent injuries. - Ladies: Patience is a virtue that is necessary for ladies to learn the dance steps. Put yourself completely in your partner’s hands and trust. Relax and enjoy yourself. - Gentlemen: When taking a partner to the floor to dance, try warming her up with some nice and easy basic steps. Gradually move up the level of patterns after determining whether your dance partner is ready to follow more advanced moves. - Remember your job is to make your partner look good. With that, you will look good as well. Don’t be afraid to touch your partner for you to lead her properly. Handle your partner with care and make sure she is safe in your hands. Page | 11 - “Practice makes perfect”: In dancing practicing yourself often is necessary. You can do it on your own, with a partner, or in a group. Have fun practicing the dance steps with others. It’s okay to mess up but don’t quit just practice…practice…practice. Remember “practice makes perfect”. - Beginners: As a beginner, a dancer should start from the basic steps. Make sure you have strong basics first in any dance you are learning, before proceeding to the next level. Start at the beginning and repeat the first level several times before moving up. - Warm-up: As a starter, simple body stretching will do, then groups progress to the smaller, more specific muscles. The muscles need to be conditioned before doing strenuous physical activities. Warming up can help to protect the body from injury. - Footwork: is one of the most important elements needed to master ballroom dancing. It is a way to develop a good sense of balance. In general, steps in all directions should be taken first once you are on the dance floor. Once the heel remains lifted from the floor. When weight is released from a foot, the heel should release from the floor first, allowing the toe to maintain in contact with the floor. A combination of clean footwork and a strong balance is a key in learning ballroom dancing. - Hip movement: In traditional American Rhythm style, Latin hip movement is achieved through the alternate bending and straightening action of the knees. In modern competitive dancing, the technique is virtually identical to the International Latin style. In the International Latin style, the weighted leg is almost always straight. The free leg will be straightened before it receives weight. It remains straight until it is completely free of weight again. Page | 12 - Line of direction on the dance floor: In general, couples move about Wthe floor counterclockwise around the ballroom floor. Couples may, however, move forward, backward, or sideward within this pattern. - Correct beat: When starting a dance take time to find the correct beat of the music. Once you have gotten its tempo, then you may apply all the steps and movements that fit the music. Dance Positions Used in Ballroom: 1. Closed Position - In smooth ballroom dances, this is the most basic and common position used to move around the dance floor, where man and lady face each other and move in opposite directions. - Man and lady stand in front of each other in body contact, slightly offset to the left. The feet should be positioned slightly offset so that the right foot of either partner can step between the other partner's feet. 2. Open Facing Position - Is any position where partners stand facing each other, apart but within arm’s reach. Lead and follow are achieved through the use of various hand connections, such as the two-hand hold as shown in the picture. - Man and lady stand directly in front of each other, within arms' reach. The tone is maintained through the arms, and body weight is held forward towards the balls of the feet. Page | 13 3. Outside Partner (Right) - The Right Outside Partner Position is a variation of the Closed Position where the tracks of the feet are offset to allow one partner to move toward the outside of the other partner’s right leg. - Man and lady stand in front of each other in body contact, slightly offset to the left. The feet should be positioned offset so that one partner can step outside of the other partner's right leg. The upper bodies should be turned slightly to the right, causing the left side of the body to project forward. This causes a forward step on the left to be taken with a left side leading, while a forward step on the right foot is taken in the Contra Body Movement Position (CBMP). Conversely, a back step on the right foot is taken with a right-side leading, while a back step on the left foot is taken in CBMP. 4. Promenade Position - The Promenade Position is a “v” shaped dance position with the man’s left side and the lady’s right side slightly open. The direction of travel is towards the open side. - Man and lady stand in front of each other in body contact, slightly offset to the left, with the lady's middle connected to the man's right front. The lady's feet should be positioned slightly behind the man's. In the promenade position, the man's head should be turned to the left, the lady's to the right. 5. Fan Position - Is an alternative to Open Facing Position, where man and lady are positioned perpendicular to each other with a left to right-hand hold. It is specific to the Rumba and Cha-Cha figures bearing the same name. Page | 14  - Man and lady stand apart and at right angles to each other, with the lady on the man's left side. The path of her movement should cause her to pass directly in front of him when moving forward. Health: Injuries in Dancing I.) Introduction - Dance may look effortless, but it requires a lot of strength, flexibility, and stamina. It also comes with a high risk of injuries. Whether you are a dancer, the parent of a dancer, or a dance teacher, you should be aware of the most common dance injuries and learn how to avoid them. - Injury occurs when someone's body receives physical harm or damage caused by an accident or an attack. - The term injury derives from the Anglo-French term “injurie” which means "wrongful action". II.) Factors that Increase the Risk of Injury 1. Poor Body Alignment and Technique - Movements are anchored to the trunk; it should be stable, and the spine should be aligned properly. - Poor spinal alignment and low trunk stability can lead to uncoordinated movements which predispose an individual to injury. 2. Excessive Training Duration and Intensity - Excessive training and limited recovery impairs’ the ability to heal and repair damaged tissues. - Without proper rest and sufficient nutrition, the body is not able to rebuild the tissues, and this predisposes the dancer to a severe injury. Page | 15  3. Hard Dance Floor - An optimal dance floor should be able to absorb the impact that is generated by the performer. - A hard floor does not help in dissipating the impact and returns the force to the dancer. 4. Poor Shoe Design - A shoe that does not fit properly or has insufficient shock absorption will significantly contribute to injury risk. 5. Muscle Imbalance - An uncoordinated muscle action because of uneven strength between muscle groups. - The repetitive abnormal motion of the patella irritates the knee joint, which leads to pain and inflammation. III. Types of Musculoskeletal Injury 1. Acute Injury - Occurs when the mechanical force that is absorbed by the musculoskeletal structure is more than what it is accustomed to. Type of Injury Cause Symptom Prevention Exercises that strengthen the Twists the ankle Pain at the side Ankle Sprain ankle and after a jump. of the ankle improve balance Page | 16  Exercises that strengthen the Dancer’s Twists the foot Pain at the outer foot and Fracture when turning. part of the foot improve balance Sudden Pain and Proper posture Back Strain movement of stiffness in the and technique the trunk lower back Exercises that Pain and strengthen the Twists the knee ACL Tear weakness in the knee and after a jump knee improve balance Falls on an Pain and Forearm Fall on the side outstretched deformity near Fracture or buttocks arm the wrist 2. Chronic Injury - It occurs due to repetitive trauma and the body is not given enough time to recover. The onset of pain and other symptoms occur at a gradual rate, which is usually worsened with activity or training. Types of Injury Cause Symptom Prevention Prolonged Pain on the front Stress Fracture repetitive of the leg (i.e. Adequate rest loading shin) Pain near the Achilles Excessive heel in the Adequate rest Tendinosis training morning Page | 17  Strengthening Patellofemoral Muscle Pain at the side and flexibility Pain Syndrome imbalance of the knee exercises Poor foot Pain at the sole Proper mechanics and when they take Plantar Fasciitis technique and hard dance a step after footwear floor sleeping Prolonged Pain that Hip and Knee repetitive worsens over Adequate rest Osteoarthritis loading time IV. Dance Injury Protection - “How can dance injuries be prevented?” - Most overuse injuries and even some traumatic dance injuries can be prevented. Follow these guidelines to reduce your risk of injury: o Eat well and stay hydrated before, during and after exercises and training. o Get enough rest and avoid overtraining. o Do cross-training exercises to build strength and endurance in all parts of your body. o Always wear proper shoes and attire. o Always warm-up before training or performances. o Lead a healthy lifestyle and get to know your body. o When injuries happen, address them immediately and get advice from a doctor or physical therapist. Page | 18 V. Stress and Injury - “What are the sources of stress for dance athletes?” - The common sources of stress among dance athletes: 1. Body Image - A dancer tends to worry about whether his/her physique enhances or detracts the audience from seeing those lines. 2. Technique - Many dance athletes worry about their technique if it’s good enough to please choreographers and the audiences. 3. Performance - The dance athletes need to remember all the movements of the choreography, formations, partner interactions, and other details that the choreographer would like to emphasize. 4. Injury - The idea of getting injured and not being able to recover or completely stop dancing increases the anxiety level of dance athletes. An injury, whether it is a mild or a severe one, is a source of stress for dance athletes. Some Tips to Minimize Stress: 1. Accept that you are unique. 2. Invest in training and enhancing your technique. 3. Prepare your mind and body for a performance. 4. Perform breathing exercises. 5. Experience the joy when you dance. Page | 19 VI. Dancers Nutritional Strategy and Misconceptions: Nutrition Strategies for Dancers 1. Nutritional Adequacy - Understanding your nutritional needs as a dancer begins with identifying whether you’re fueling adequately. Dancers often feel that to do this, behaviors like calorie counting or “portion control” are the answer. However, these behaviors perpetuate restrictive eating and drive dancers further from their abilities to truly harness body attunement. 2. Macronutrient Balance: “What should dancers eat?” - PROTEINS o Building blocks of muscles o Used for repair and growth o Found in Meat, Fish, Eggs, Nuts and Legumes (beans) - CARBOHYDRATES o Body’s main energy source o Used to provide energy to the muscles o Complex Carbohydrates are better for dancers because they contain macronutrients such as fiber that the body needs to function. Examples of complex Carbs are Pasta, Rice, Bread, Potatoes, fruit, vegetables, and legumes (beans) o Simple Carbohydrates will give the body energy but lack macronutrients. Examples are doughnuts, cake, and chocolate. - FATS o Second source of energy, used for endurance (once your carbohydrates run out, the body will begin to use fat for energy) o Insulate the body Page | 20  o Needed for the absorption of vitamins o Healthy fats are found in Olive Oil, Nuts, Nut Oils, and Avocados - Vitamins and Minerals o Help regulate bodily function and are used for a variety of functions o Iron (found in spinach, green veg and red meat) is used to carry oxygen to the muscles because it is used in hemoglobin o Calcium (found in dairy products such as milk and cheese) is used in bone formation o Vitamins A, C, and E are used to assist in the repair of over- stressed muscles o Vitamin D is used to help with bone formation o Vitamin B is used in energy production o In order to get all of the vitamins and minerals you need, you MUST eat your recommended five servings of fruit and vegetables each day plus meat, dairy and whole grain breads. 3. Mealtime Consistency: Practical Applications - You’ll want to aim for this dancer’s fuel mix multiple times throughout your day— 3 meals and 2 snacks are a great starting point. Avoid time gaps longer than 3-4 hours between meals, and if you’re struggling with diminished hunger cues, map a flexible eating schedule to support proactive fueling efforts. This is especially important since hunger cues can naturally diminish during a busy dancer’s day. 4. Food Variety - A varied diet will help dancers access a spectrum of nutrients. Dietary patterns over time matter; the three most common barriers to variety at mealtimes are time, money, and restrictive eating patterns. Page | 21  5. Food Flexibility - In addition to nutritional adequacy, balance, consistency, and variety is food flexibility. Your meal plan must allow for fluidity. For dancers, a supportive relationship with food incorporates nutrient- dense options, like nuts, fruit, and whole grains while making infinite room for unapologetic enjoyments like fun foods! Loosening the reigns of mealtime rigidity is key and granting yourself full permission to enjoy all foods is the goal. Myths and Misconceptions of Dancers: - Dancers eat little to stay thin. - Dancers spend lots of time physically active and therefore need lots of calories in order to have the energy to perform at their best. - A chocolate bar will give you enough energy to get through class/rehearsal. - Chocolate bars may have lots of calories to keep you going, they lack the nutrients to support the growth and development of muscles that a dancer needs. - A healthy diet means you don’t eat bread. - Bread (especially whole wheat bread) is a great energy source for dancers and is rich in macronutrients. - Soda/Softdrinks will rehydrate you during training/performance. - Soda/Softdrinks contain high amounts of caffeine which dehydrates the body, in order to prevent the effects of dehydration on your performance it is best to drink water. - “I only eat when I get home from school, that should be enough!” - A dancing body requires fuel “top-ups” before and after class in order to replace the fluids and sugars burned during the class. (especially protein to repair those muscles!) Page | 22  REFERENCES https://en.wikipedia.org/wiki/Dance_crazes https://www.slideshare.net/slideshow/modern-and-contemporary- dance/228440760 https://www.slideshare.net/slideshow/introduction-to-modern-dance- 253190238/253190238 https://www.slideshare.net/slideshow/ballroom-42546544/42546544 https://www.slideshare.net/slideshow/ballroom-dance/25631164 https://www.slideshare.net/slideshow/pe-2-midterm-ballroom- dances/230792455 https://quizlet.com/583816735/social-dance-dance-appreciation-flash-cards/ https://www.scribd.com/presentation/683753690/GRADE-12-PPT-Dance- Related-Injuries https://www.slideserve.com/skylar/nutrition-for-dancers https://dancenutrition.com/nutrition-for-dancers/ https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports- injuries/common-dance-injuries-and-prevention- tips#:~:text=Some%20common%20dance%20injuries%20are,Knee%20injuries%3A %20patellofemoral%20pain%20syndrome https://dictionary.cambridge.org/us/dictionary/english/injury https://www.etymonline.com/word/injury Page | 23