Dance – is one the oldest form of art using bodily movements accompanied by music used in

expressing ones feelings, emotions and aspirations in life.

Uses of dancing:
1. Profession/Business
2. Entertainment
3. Competition
4. Socialization
5. Religious
6. Expression
7. Form of Exercise

We understand the benefits of physical activities to our health specially our body but
there are circumstances when we become lazy in performing physical activities. Below are some
of the barriers that hinder us to do physical activities:
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
9. Lack of resources

I. Forms/Classification of Dances

1. Traditional Dances of the Philippines

These dances show cultural traits of people in specific time and place. Customs and
traditions through dance steps and costumes are preserved in traditional dance. These dances are
handed down from generation to generation, with fixed sets or patterns.
Many traditional dances were designed to thank the Gods for natural and agricultural events,
such as rain and harvests. The dances were performed during festivals and remembrances of past
military victories, and still are performed at celebrations of births and weddings in modern times.
A. Ethnic dances are classified into two major categories. First, the dances of the Non-
Christian Filipinos are made up to the pagan groups and the Muslim groups. Second,
there are the dances of the Christian and the lowland Filipinos, some of which are
comprised of savage and vigorous or light-hearted. Other forms have neither music nor
melodic accompaniment. Some examples are the dances of the aetas and that of the
Muslims.
B. Folk dances area classified according to geographical locations and the nature of the
dances. According to geographical locations, folk dances can be national (dances with
common basic movements, with slight variations) or local/regional (dances that are
unique to certain localities only). According to the nature of dance, folk dances can be:
occupational dances, religious or ceremonial dances; courtship dances; wedding dances;
festival dances; war dances; comic dances; game dances; and social dances.
 C. Festival Dances - dances of a group of people in a certain place in celebration of
thanksgiving for a bountiful harvest or celebration of a patron saint. Festival dances are
seen during celebrations or fiestas. Usually, festival dances celebrate good harvest or
good fortune. An event ordinarily celebrated by a community and centering on some
characteristic aspect of that community and its religion or cultures.
2. Cheer Dance - As the name implies, cheer dance is a combination of cheering and
dancing. Components include the mandatory cheer as well as a number of gymnastic or
acrobatic moves such as cartwheels and back hand springs. The purpose of cheer dance
is usually to motivate sports teams, entertain audience, or the actual competition.

3. Social Ballroom Dance – a set of partner or group dance enjoyed socially and
competitively around the world. With the emergence of dance competition, it is now
known as Dancesports. Ballroom dances comprise of a number of different dances.
There are two categories: In American style, the categories are called Smooth and
Rhythm and in International style they are called Standard and Latin. For the most part,
the Standard and Smooth categories contain the same dances and the Latin and Rhythm
categories contain basically the same dances. These are listed in the order that they are
danced in competitions. These are the waltz, the polka, the tango, the faxtrot, the swing,
the rumba, the quick step, the paso double, the samba, the mambo, the cha cha, and the
jive.

4. Modern Dance - It is a development that is less formal than a classical ballet.

Contemporary dance incorporates the strong legwork and balance of ballet and the trunk
movements of modern dance.
A. Hip-hop Dance – also known as street dance styles primarily to hip-hop music or that
have evolved as part of hip-hop culture.Hip hop or street dance has its roots
traced to New York, from the African American and Latino American
communities. It is usually associated with rap music, a form of chanting or poetry
delivered at the speed of 16-bar measures (time frame).
B. Street dancing - refers to dance styles that have evolved outside of dance studios. It
is performed in streets, dance parties, parks, school yards, or in any available
space. It is often improvisational and social in nature, encouraging interaction and
contact with spectators and other dances.
C. Contemporary Dance – these dances incorporates the strong legwork and balance
of ballet and the trunk movements of modern dance.
5. Ballet - an artistic dance form performed to music using precise and
highly formalized set steps and gestures.

Health Related Fitness

This is primarily associated with disease prevention and functional health. Participating
in regular health-related fitness helps you control your weight, prevents diseases and illness,
improves mood, boosts energy and promotes better sleep.
Health Related Fitness Components

1. Body Composition – The combination of all the tissues that make up the body such as bones,
muscles, organs and body fat. (BMI)
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one
time.

Nature of Philippine Traditional Dances

1. Occupational Dances - depict actions of a particular occupation.
 Festival dances that depicts livelihood of people like Planting rice –
paggapas, pagbabayo
 Pasiguin – is about a fisherman trying to catch bangus, shrimps and sugpo
with the use of sibot ( Fish net), not knowing it has a big hole in it. This
gives him a difficult time because the fish keeps slipping out of the net.
The movement of the girls imitate those of the bangus, shrimps and sugpo.
 Pandango Oasiwas is a Spanish Fandango dance with its origins coming
from the fishing town of Lingayen in Pangasinan. Following their good
catch, the fishermen will usually celebrate by drinking wine and dancing,
and by swinging and circling with the lighted lamps on the hands of the
dancers. The graceful & lively moves of the dancers gave the name
‘Oasiwas‘ which in the local dialect is known as ‘swinging‘.
 Panulo - from Visayas, it tells us of how they fish at sea in the night while
carrying petroleum gas as their light.
 Katlob - this reflect the courtship of men toward women while harvesting.
(courtship and occupational)
 Mananguete - shows us the creation of coconut wine or lambanog from
sharpening the sangot (scythe) to extracting the sap.

2. National and regional dances widely accepted, recognized and performed through
out the country and in the region.
 Binislakan – a dance using of sticks among people of Lingayen
Pangasinan. It is considered as a traditional social dance among Ilokanos.
The dancers look backward or upward in some of the movements. They
use two sticks to produce rhythms imitating the chopsticks used by the
Chinese in eating.
 Tinikling is a traditional Philippine folk dance which originated during the
Spanish colonial era. The dance involves at least two people beating, tapping,
and sliding bamboo poles on the ground and against each other in coordination
with one or more dancers who step over and in between the poles in a dance.
 The Maglalatik is a folk dance from the Philippines performed by male dancers.
Coconut shell halves are secured onto the dancers' hands and on vests upon
 which are hung four or six more coconut shell halves ( Regional and
occupational)
 One of the famous dance in the Province is the La Jota Vizcayana. A version of
the jota that became popular in the 19th century, the La Jota Vizcayana or the
Jota dedicated to the province of Nueva Vizcaya distinguished itself from other
versions of the jota through the use of elongated bamboo castanets that were
not strung together, as compared to the traditional Spanish ones.

3. Courtship dance - depict the art of courtship, love making and love theme. (e.g. Cariñosa,
Tadek, Pantomina, Kuratsa and Hele-Hele)
 Cariñosa – is a courtship dance known through out the country with its flirtatious
movements. The word “cariñosa” means affectionate, amiable or lovable.
 Kuratsa - commonly performed during festivals in Bohol and other Visayan towns,
this dance portrays a young playful couple’s attempt to get each other’s attention. It is
performed in moderate waltz style.

4. Religious and ceremonial - associated with religion, vows and ceremonies. (e.g. Obando,
Sinulog, Dugsu, Sua-sua, Subli)
 Subli – is considered a favorite of the people of the barrios of the municipality of
Bauan, Batangas. It is a ceremonial worship dance performed in homage to the Holy
Cross referred in the vernacular as Mahal na Poong Santa Cruz.
 Obando Fertility Rites – a dance ritual, initially an Anitist Ritua (animism is a
belief in spiritual beings concerned with human affairs and capable of helping or
harming human interest) l, and later became a Catholic festival celebrated every May
in Obando, Bulacan, where couples who hoped to be blessed by children perform
street dances in a long procession.

5. Festival dances - are cultural dances performed to the strong beats of percussion instruments by
a community of people sharing the same culture usually done in honor of a Patron Saint or in
thanksgiving of a bountiful harvest. Festival dances may be religious or secular in nature.
 Ati-Atihan – Kalibo - Dubbed as the Mother of All Festival in the Philippines, Kalibo's Ati-
Atihan is the oldest festival in the country. It's a two-week merriment that culminates on the
3rd Sunday of January.
 Masskara – Bacolod - Another renowned Visayas festival is Bacolod's Masskara, a 20-day
street party replete with food, drinks, dances, and a bevy of wild contests like chasing after a
pig and downing coconut milk. Held on the weekend closest to October 19, it was
conceptualized to show the local's resiliency despite a hard life. Hence, participants wear
papier-mâché or clay masks depicting a huge smile
 Panagbenga, Baguio Flower Festival - The mainland Luzon is not one to take the backseat in
terms of festivals too. Every year during the month of February, thousands of tourists both
domestic and foreign go up to the Summer Capital of the Philippines to witness the city
bloom, literally. Panagbenga or Baguio Flower Festival commemorates the rise of the city
after the tragic disaster when the earthquake hit it in 1990. During the feast, Burnham Park
and Session Road is awash with flamboyant floats decorated entirely with flowers, it's a
breathtaking spectacle really.
Principles of Physical Activity

Overload Principle

This principle pertains to doing “more than normal” for improvement to happen. It means
to boost our fitness, strength, or endurance. Workload is extended accordingly. Applying these
training principles will cause long-term adaptations, enable the body to figure more efficiently to
deal with higher level of performance.

Overloading will be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week

Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10
or increasing the load you're squatting with.
Time: Increasing the length of your training time for every session for instance, cycling for 45
minutes rather than 30.
Type: Increase the intensity of the training. For instance, progress from walking to running

Principle of Progression

To ensure that the results will still improve over time, the adapted workload should be
continually increased. A gradual and systematic increase within the workload over a period of
time will lead to improvement in fitness without risk of injury. If overload occurs and increase
rapidly, it may lead to injury or muscle damage. If increased slowly, improvement is unlikely.
For instance, the athlete who exercises vigorously only on weekends violates the principle of
progression and may not see obvious fitness gains.

The Principle of Progression also stresses the requirement for correct rest and recovery.
Continual stress on the body and constant overload will lead to exhaustion and injury. You
ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness.

Principle of Specificity

We've all heard the phrase, "Practice makes perfect." Well, this is often the principle of
specificity in action. This principle simply states that exercising a specific piece or component of
the body primarily develops that part. The principle of specificity implies that to become better at
a selected exercise or skill, you need to perform that exercise or skill. For example, a cyclist
should be trained in cycling and a runner should be trained in running. Use the acceptable sort
of exercise that directly improves your target muscles.

Principle of Reversibility

Development of muscles will happen if regular movement and execution are completed.
If activity ceases, it will be reversed. This shows that benefits and changes achieved from
overload will last as long as training is continuous. On the flip side, this also implies that the
detraining effect will be reversed once training is resumed. Extended rest periods reduce fitness
and therefore the physiological effects diminish over time which throws the body back to its pre-
training condition.

Understanding the F.I.T.T. principle helps you create a workout plan which
will be beneficial in reaching your fitness goals. F.I.T.T. stands for frequency, intensity,
time, and type of exercise. These are the four elements you would like to believe to
make workouts that suit your goals and fitness level. Learn how the F.I.T.T. principle
works.

Table 1. F.I.T.T Principles

Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity
Frequency

The first thing to identify in the workout plan is frequency—how often you exercise.
Your frequency often depends on a spread of things including the sort of workout you're doing,
how hard you're working, your fitness level, and your exercise goals. Three to five times a week
is a safe frequency for each component of health-related physical fitness.

American College of Sports Medicine sets exercise guidelines to provide a place to start figuring
out how often to work-out:

For cardio: Include your goal, guidelines recommend moderate exercise five or more
days every week or intense cardio three days every week to improve your health. If your
goal is to lose weight, you'll need to work often up to six or more days a week.

For strength training: The suggested frequency is two to three non-consecutive days a week, it
should be one to two days between sessions. If you are doing a split routine, like upper body at
some point and lower body subsequent, your workouts are going to be more frequent than total
body workouts.

Intensity
Intensity refers to how hard you work during the physical activity period. Intensity is
often measured in several ways, counting on the health-related component. For instance,
monitoring pulse rate is a technique to measure intensity during aerobic endurance activities but
gives no indication of intensity during flexibility activities.For cardio: For cardio, you will
usually monitor intensity by heart rate or pulse rate. The recommendation for steady-state
workouts is at a moderate intensity and for interval training it should be done at a high
intensity for a shorter period of time.For strength training: Monitoring the intensity of
strength training involves a special set of parameters. The intensity depends on the workload
you are doing, the amount of weight you lift, and the number of repetitions and sets. You
can change the intensity based on your goals. For a beginner use a lighter weight and do
fewer sets with high repetitions (two or three sets of 12 to 20 repetitions). If your goal is to
develop muscle, do a higher number of sets with a moderate amount of repetitions (four sets
of 10 to 12 reps each). If you want to create strength, use heavyweights to try to do more
sets with fewer repetitions for example, five sets of three repetitions each.
Time

Time is the length of the physical activity. Considering the other aspects of the F.I.T.T
principle, time differs depending on the health-related fitness component targeted.For cardio:
The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on
the type of exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're
doing steady-state cardio, like going for a run, you may exercise for 30 minutes to an hour. If
you're doing interval training and working at a high intensity, your workout should be shorter,
around 20 minutes to half-hour.For strength training: How long you lift weights depends on
the type of workout you're doing and on your schedule. For total body workout, you may take
up to an hour, but a split routine may take less time because you're working for fewer muscle
groups.

Type

Type refers to the definite physical activity selected to improve a component of health-
related fitness. For example, a person who wants to improve the arm strength should exercise the
triceps and biceps, while an individual who wants to improve aerobic endurance needs to execute
some other aerobically challenging activities such as jogging, running, swimming.For Cardio:
Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running,
walking, jogging, and cycling are some of the wide variety of activities you may choose. Having
more than one cardio activity helps reduce boredom.