PE Reading Material Q1 PDF

Nutrition and boosting Energy Systems for Dancing Good nutrition is critical to a dancer’s success. Continual training, rehearsing, and performing put serious strain on muscles, joints, and bones. Proper nutrition can help in growing lean muscles, absorbing essential nutrients, repairing injuries,...

Nutrition and boosting Energy Systems for Dancing Good nutrition is critical to a dancer’s success. Continual training, rehearsing, and performing put serious strain on muscles, joints, and bones. Proper nutrition can help in growing lean muscles, absorbing essential nutrients, repairing injuries, and preventing fatigue. Doctors and nutritionists advocate eating well-balanced food that supplies nourishment and stamina without adding too much calories. Carbohydrates o It is the main source of energy. During digestion, carbohydrates breakdown into glucose stored in the muscles as glycogen, which fuels energy and keeps muscles working. During strenuous periods of rehearsals and competition or performance, dancers should increase carbohydrate intake to 65% of their diet. Good complex carbohydrates worth incorporating into meals include whole-grain breads and pasta, grains, and starchy vegetables. Whole grains take longer to breakdown than white or refined carbohydrates providing dancers with more energy for longer periods of time. Eating carbohydrates before and after exercising, class, rehearsals, and performances is also necessary to replenish glycogen. Protein o It helps repair muscle fibers that are stressed by constant use. It synthesized enzymes required for proper metabolism. Fat o Fat from the diet provides structure for all cell membranes, comprises the insulating layer around nerves, and forms the base of many hormones. Fat is needed for the absorption of fat-soluble vitamins and is an important fuel for muscles. Fatty acids are used as an energy source in the muscles for endurance activities such as long rehearsals where the body continuously exercise for over 20 minutes at a time. Micronutrients. Vitamins and minerals comprise the micronutrients in the diet. o The B vitamins play an important role in energy production. Vitamins A, C, and E function as antioxidants that are necessary for the repair and recovery of overstressed muscles caused by strenuous classes and rehearsals. Vitamin D is important in bone formation. Calcium is also important in bone formation. It is essential to ingest adequate calcium during the bone growth years. Iron carries oxygen in the blood and is used to produce energy in the muscles. Hydration o Dancers sweat as they generate heat during training, rehearsal, and performance. This is how the body cools itself. This loss of fluid, however, can lead to dehydration, resulting in dizziness, lack of energy, inability to concentrate, sore muscles, and lackluster performance. Hence adequate fluid intake is a must for all dancers.  PHILIPPINE FOLK DANCES 1. Banga - shows the Cordillera women on their way to the river to fetch water for their families. This dance projects the skill, strength, grace, and agility of the women as they carry five or six clay pots full of water on their heads. 2. Bendian – this dance was originated hundreds of years ago in the Benguet region of the Philippines. It was performed as a celebratory dance for Ibaloi people after successful headhunting excursions. The exact origins of this traditional folk dance in Canada are unknown, but it was likely brought to Canada by Filipino immigrants. 3. Binasuan - an entertaining dance that is usually performed at festive social occasions like weddings and birthdays. Dancers carefully balance three half-filled glasses of rice wine on their heads and hands as they gracefully spin and roll on the ground. The dance originated in Bayambang in the Pangasinan province, and though it's usually performed alone, it can also become a competition between several dancers. 4. Cariñosa – this dance (means the loving or affectionate one) is a Philippine dance of Hispanic origin from the Maria Clara suite of Philippine folk dances, where the fan or handkerchief plays an instrumental role as it places the couple in romance scenario. 5. Daling – daling - a courtship dance from Jolo, Sulu. The name of the dance, therefore, means "my love, my love". The dancers sing as they perform the dance, or the audience may sing while the dancers perform the dance. The song reveals how two lovers care for each other. 6. Dugso - The dance must have originated from Bukidnon, northeastern Mindanao since they are performed as an entertainment for the deities in fiestas organized for them. It was originally thought that this dance was performed only during harvest time or upon the birth of a male heir. Women would wear colorful feathered head dresses, plaid costumes and anklets. They would step rhythmically around a bamboo arch decorated with newly-gathered palay (rice stalks) and corn, and their movements are emphasized by the tinkling sounds from the anklets. 7. Itik – Itik - from Surigao del Norte, imitates the duck movements. 8. Jota Manileña - originating from the capital city of Manila, La Jota Manileña is an adaptation of the Spanish jota. It is performed with the use of bamboo castanets. 9. Kappa Malong Malong - a Muslim-influenced dance. The malong is a tubular garment, and the dance essentially shows the many ways it can be worn. There are men's and women's versions of the dance since they wear malongs in different ways. 10. Kuratsa - from Bohol province, is performed using a moderate waltz style. It tells the story of a young, free- spirited couple who attempt to get each other’s attention. 11. La Jota Moncadeña – this dance was adapted by the Filipinos from an old Spanish dance. It's a combination of Spanish and Ilocano dance steps set to Spanish music and castanets. A more solemn version of this dance is sometimes used to accompany a funeral procession, but it is also performed at celebrations. 12. Lapay Bantigue – this dance was created by "Lola Felisa" in Masbate many years ago, when she imitated the graceful movement of the seagull (locally known as Lapay). The dance has evolved and is now recognized by the Cultural Center of the Philippines as one of the official folk dances of the country. This dance was also recognized during the Spanish Colonization. 13. Maglalatik - a mock war dance that depicts a fight over coconut meat, a highly- prized food. The dance is broken into four parts: two devoted to the battle and two devoted to reconciling. The men of the dance wear coconut shells as part of their  costumes, and they slap them in rhythm with the music. The Maglalatik is danced in the religious procession during the fiesta of Biñan as an offering to San Isidro de Labrador, the patron saint of farmers. 14. Pandanggo sa Ilaw - a very popular folk dance in the Philippines. It is said to have originated from Mindoro, the seventh-largest island in the Philippines. This dance of lights simulates fireflies at dusk and at night. The word pandanggo is from the Spanish fandango, a dance in 3/4 time. The phrase sa ilaw is Tagalog for "in light" and it refers to the three oil lamps that a dancer has to balance — one on the head and one on the back each hand. The oil lamp is called tinghoy. Sometimes, candles in glasses are used instead of an oil lamp. 15. Pantomina - also known as the Dance of the Doves, the Pantomina mimics the courtship between doves and is often also a courtship dance between the couples that perform it. This dance is an important part of the Sorsogon Kasanggayahan Festival held each October, where it is mainly performed by the elders of the community. 16. Paso Doble - a progressive International Latin dance. The Paso Doble is the Latin dance most resembling the International Standard style, in that forward steps are taken with the heel lead, the frame is wider and more strictly kept up, and there is significantly different and less hip movement. This dance became popular in Spain because it became based on the sound, drama, and movement of the Spanish and Portuguese bullfight. 17. Polka sa Nayon - Polka Sa Nayon (POHL-kah Sah NAH-yohn) means Polka in the Village. This dance comes from the province of Satangas in the Tagalog Region of the Philippine Islands. In the old days it was very popular and was usually danced at all the big social affairs and at the town fiestas. Ester Timbancaya learned it in her native Philippines from Mrs. Sofia Ravello, at Silliman University. She presented it at University of the Pacific Folk Dance Camp, 1960. 18. Polka sa Plaza - a grand parade of beautiful ladies in their traditional Spanish gowns called Maria Clara and parasols (umbrellas). With their partners, wearing their traditional Barongs, they gladly parade, beginning from the church yard going around the town. 19. Ragragsakan – a dance which is an adaption of a tradition in which Kalinga women gather and prepare for a budong or peace pact. The Kalingga borrowed the beautiful word Ragragsakan from the Ilocano, which means "merriment". 20. Salakot - a dance showcasing/featuring traditional beautiful Philippine straw Coolie hats. 21. Sarung Banggi - Sarung Banggi is a Filipino folk dance that originated from the Bicol region. Before it evolved into a dance piece. Its origin dates back to Bicolano kundiman song with the same title “Sarung Banggi” composed by a noted musician, Potenciano Gregorio. It was argued when the song was composed; however, it was released on May of 1910 in Lib-og, Albay now known as Sto. Domingo, Albay. The song was about young lad who met a lovely provincial lass one enchanted night. The song has very deep lyrics, which probably was the reason why because Bicolano young suitors back then chose the song in wooing their woman. 22. Sayaw sa Bangko - performed on top of a narrow bench. Dancers need good balance as they go through a series of movements that include some impressive acrobatics. This dance traces its roots back to the areas of Pangapisan, Lingayen and Pangasinan. 23. Subli - a ceremonial dance from Bauang, Batangas to pay homage to the Holy Cross.  24. Tiklos - a native peasant dance of Leyte. Very early in the morning, the leader of the tiklos beats the tambora, a Tiklos (also called “pintakasi”) is the Waray equivalent to the “bayanihan”. The peasants cooperate for the social and economic progress of their community. 25. Tinikling - originated from the province of Leyte and is considered the national dance. It mimics the movement of the tikling bird hopping over shrubs, grasses, or bamboo traps set by farmers. Dancers display remarkable grace while jumping and hopping between two bamboo poles. Note: Adapted from Pastor, J. “Examples of Philippine Folk Dance”.