REVIEWER.docx

**REVIEWER IN PHYSICAL EDUCATION AND HEALTH** **Health and Skill-Related Physical Fitness** Health-Related Components of Fitness: - **Muscular Endurance:** Essential for activities like long-distance swimming and planking. - **Strength**: Vital for weightlifting and other activities requ...

**REVIEWER IN PHYSICAL EDUCATION AND HEALTH** **Health and Skill-Related Physical Fitness** Health-Related Components of Fitness: - **Muscular Endurance:** Essential for activities like long-distance swimming and planking. - **Strength**: Vital for weightlifting and other activities requiring maximum force. - **Cardiovascular Endurance**: Important for long-duration activities and reducing cardiovascular disease risk. - **Flexibility:** Important for range of motion but less emphasized in endurance or strength tasks. - **Body Composition**: Affects overall fitness but is more of a general health indicator rather than a direct component. **Skill-Related Components of Fitness:** - **Agility:** Key for quick directional changes. - **Balance:** Necessary for maintaining stability. - **Coordination:** Essential for smooth and effective movement. - **Power:** Combines strength and speed. - **Reaction Time:** Important for responding quickly to stimuli. - **Speed:** Crucial for fast movement. **Eras of Dance** - **Primitive Cultures in the Philippines:** Dance used for spiritual and ritualistic practices. - **Ancient Egypt:** Dance used in rituals, ceremonies, and funerary contexts. - **Greek Dance:** Dionysian dance known for its passionate style, influencing Greek theatre. - **Louis XIV:** Promoted Baroque Dance, significant in social and political contexts. - **Filipino Folk Dance:** Tinikling, a traditional dance involving rhythmic bamboo movements. **Elements of Dance** - **Space:** Movement through the area, including direction and pathways. - **Energy:** The force and intensity of movements. - **Time:** Coordination with rhythm and beat. - **Body:** Essential for stability and proper alignment. **Dance Injuries and Prevention** - Causes of Chronic Injuries: - Preventive Measures: **Ankle Sprains**: Strengthening and balance exercises. **Forearm Fractures:** Caused by falls on an outstretched arm. **Plantar Fasciitis**: Pain in the foot's sole, especially after rest. **Back Strain:** Due to poor alignment and technique. **Fundamental Dance Positions** - **First Position:** Feet: Heels together, toes turned out. Arms: Rounded and held low in front. - **Second Position:** Feet: Shoulder-width apart, toes turned out. Arms: Extended to the sides, slightly rounded. - **Third Position:** Feet: One foot in front, heel touching the back foot\'s arch. - **Fourth Position:** Feet: One foot in front with a gap between heels. Arms: Rounded and held in front for visual balance. - **Fifth Position:** Feet: One foot in front, heels touching toes. Arms: Rounded and held above the head. **Basic Structure of the Tinikling Dance:** **Dancers and Bamboo Poles:** The dance involves two or more dancers stepping between two bamboo poles that are clapped together rhythmically. Two people (called \"clappers\") control the bamboo poles, sliding them apart and together in coordination with the music. The dancers must time their steps to avoid getting their feet caught between the poles. **Rhythm and Music:\ ** Tinikling is traditionally danced to fast-paced music with a 3/4 rhythm, typically played using instruments like the rondalla (string instruments) or gongs. The clapping of the bamboo poles also adds a rhythmic element to the dance, with the poles clapping against each other and the ground. **Dancer Movements:** Dancers mimic the movements of the tikling bird by skillfully stepping in and out of the bamboo poles. The dance steps typically involve hopping, skipping, jumping, and stepping in sync with the beat of the music. **Steps in Tinikling Dance:** **Basic Step (Tikling Step):** Starting Position: The dancer stands beside the bamboo poles, waiting for the clappers to establish a rhythm. Step 1: Step into the open space between the poles with one foot. Step 2: Quickly bring the other foot into the open space. Step 3: Jump and step out of the poles as they come together. Repeat: The dancer continues to alternate stepping in and out of the poles while maintaining rhythm. **Variations of the Basic Step**: Double Step: Instead of just stepping in and out of the poles once per beat, the dancer performs a quick double step before the poles clap together. Hopping Step: The dancer hops on one foot while stepping in and out of the poles, which adds complexity to the dance. **Sideward Movement:** Dancers can move sideways along the length of the bamboo poles while maintaining the rhythm of stepping in and out. This adds an element of flow to the dance, as the dancer does not stay stationary. **Jumping and Spinning:** In more advanced performances, dancers can incorporate jumps and spins while maintaining the basic rhythm. These movements are often done to show off the dancer's agility and balance. Tinikling as a Reflection of Filipino Culture: **Symbolism of Nature:** The tikling bird's graceful and quick movements between bamboo poles reflect the dancer's connection to nature, emphasizing harmony and adaptability. **Agricultural Roots**: The dance's origins in the fields of rural areas show how deeply connected the Filipino people are to their agricultural lifestyle. **Cultural Pride**: Tinikling is often performed during festivals, school programs, and cultural showcases to highlight Filipino heritage. **Tips for Dancers:** **Focus on Rhythm**: Mastering the rhythm is crucial to avoid stepping on or getting caught between the bamboo poles. **Maintain Balance and Coordination:** The dancer must stay balanced and light on their feet to quickly hop in and out of the poles. **Practice Timing:** Proper timing and coordination with the clappers is key to executing the steps smoothly. **Stay Relaxed but Alert:** Tinikling requires both relaxation and precision. Dancers should be mentally prepared but physically agile. **Steps to Avoid Injury in Tinikling:** **Warm-Up and Stretching:** Proper stretching before practicing Tinikling is crucial to avoid strains or pulled muscles. **Strengthen the Ankles and Feet:** Since the dance involves rapid footwork, strengthening exercises for the feet and ankles can prevent injuries. **Practice in Pairs:** Dancers should practice with clappers to get accustomed to the rhythm and timing of the bamboo poles. **Gradual Progression:** Beginners should start with slow music before progressing to the traditional fast-paced tempo.