INDEPENDENCE LEARNING

(MIDTERM)
SY 2024-2025(2ND SEMESTER)

In Partial Fulfillment of the

Requirements for Physical Activities
Towards Health and Fitness-3

John Mark Saberdo Dava

Name

February 8, 2025
Introduction:

Dance is a universal form of expression that has been part of human

culture for millennia, evolving alongside society. From its origins in
ancient rituals and ceremonies to its modern-day forms of artistic
expression, performance, and social interaction, dance has always
played a crucial role in shaping human experiences. It’s more than just
movement; it’s a way to communicate, celebrate, and connect with
others.

In this exploration, we will delve into the multifaceted nature of dance.

We’ll trace its history, exploring how it evolved over time, and examine
the different definitions that capture its varied purposes—whether as
an art form, physical activity, cultural tradition, or therapeutic tool.
Dance is also a proven method of stress relief, offering mental and
emotional benefits through movement. We will also break down the
basic concepts that define dance, such as space, time, and energy, and
look at how applying the FITT (Frequency, Intensity, Time, and Type)
principle can help enhance the physical fitness benefits of dance.

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TABLE OF CONTENTS

Introduction…………………………………………………………………………………..………..1
Table of Contents……………………….…………………………………………………………...2
History of dance…………………………………………………………………………………….…4
Prehistoric and Ancient Dance……………………………………………………………………..4
Medieval Dance (500–1500 AD)
…………………………………………………………………….4
Renaissance Dance (14th–17th Century)………………………………………………………5
Baroque and Classical Dance (17th–18th Century)
…………………………………………5
Romantic Ballet (19th Century)
………………………………………………………………………5
Early 20th Century: Modern Dance………………………………………………….……………………..6

Jazz and Social Dance (1920s–1940s)……………………………………………………………6

Contemporary Dance (1950s–Present)
…………………………………………………………..6
Different dance Definition………………………………………………………………………..8
Artistic Expression…………………………………………………………………………………………..8

Physical Activity………………………………………………………………………………………………8

Cultural Tradition…………………………………………………………………………………….………8

Performance Art……………………………………………………………………………………….…….9

Social Activity………………………………………………………………………………………………….9

Therapeutic Movement…………………………………………………………………………………..9

Aesthetic Experience……………………………………………………………………………………..10

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 Ritual and Religious Expression……………………………………………………………………….10

Dancing Relieve stress…………………………………………………………………………....11

Physical Release of Tension………………………………………………………………….………11
Improved Mood through Emotional Expression……………………………………………11
Distraction from Stressors…………………………………………………………………….………11
Breathing and Relaxation………………………………………………………………………………12
Social Connection (If Done in Groups)……………………………………………………………12
Creativity and Fun………………………………………………………………………………………….12
Physical Fitness
Benefits…………………………………………………………………………………13
Basic Concept of Dance…………………………..………………………………………………14
Movement…………………………………………………………………………………………………...14
Rhythm……………………………………………………………………………………………
…..…………14
Space………………………………………………………………………………………..………………….14
Energy……………………………………………………………………………………………..…………..15
Time……………………………………………………………………………………………..………………15
Posture and Alignment………………………………………………………………………………….15
Style……………………………………………………………………………………………………………..16
Technique…………………………………………………………………………………………………….16
Expression…………………………………………………………………………………………………….16
Choreography………………………………………………………………………………………….…..16
Performance………………………………………………………………………………………..……….17

Intervention of FITT Principle in Dancing………………………………………………….18

Frequency (How often you dance) ………………………………………………………..……..18
Intensity (How hard you dance) …………………………………………………..…..…………..18
Time (How long you dance) ……………………………………………………………………..…..19
Type (What kind of dance you do) ……………………………………………………………..…20

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Summary…………………………………………….…………………………………………………..22

HISTORY OF DANCE

history of dance is rich and complex, stretching across thousands of years,

influenced by cultural, social, and artistic movements.

Prehistoric and Ancient Dance

 Origins: Dance likely began as a form of expression in prehistoric times,

with early humans using it for religious rituals, communication, or
celebration. Evidence suggests that early dances were tied to natural
events like harvests, hunting, or rites of passage.
 Ancient Civilizations: Ancient cultures like Egypt, Greece, India, and China
used dance as part of their religious ceremonies, entertainment, and social
functions.
o Ancient Egypt: Dance was integral to worship and rituals, often
depicting gods or the afterlife. The Egyptians used rhythmic
movements to tell stories.
o Greece: The Greeks used dance for social gatherings and in theatrical
performances. They developed formal dance techniques, which were
later adopted in Roman and Renaissance traditions.
o India: Classical dance forms like Bharatanatyam, Kathak, and Odissi
have roots in temple worship and religious storytelling. These dances
have been passed down for centuries and continue to be practiced
today.
o China: Traditional Chinese dance has a long history, often associated
with imperial court performance, folk traditions, and religious
ceremonies.

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Medieval Dance (500–1500 AD)

 During the medieval period, dance evolved into courtly and folk traditions.
In Europe, dance was highly ritualistic, often used in religious ceremonies
and festive occasions.
 Court Dance: Dance in royal courts was highly structured and formal. The
Gothic and Renaissance courts especially were known for highly codified
dance forms, which emphasized elegant posture and movements.
 Folk Dance: Simultaneously, folk dances emerged in rural communities.
These dances were more spontaneous and communal, often reflecting local
traditions and celebrations.

Renaissance Dance (14th–17th Century)

 The Renaissance saw a reawakening of interest in classical art forms, and

dance flourished in royal courts.
o Ballet: The term "ballet" comes from the Italian word "ballare,"
meaning "to dance." Ballet originated in the courts of Italy and
France, combining music, theater, and dance.
o Famous figures: Catherine de Medici brought Italian ballet to France,
where it developed into a more formalized and structured art form.
King Louis XIV of France further developed ballet, establishing the
first professional ballet school (the Royal Academy of Dance) in 1661.

Baroque and Classical Dance (17th–18th Century)

 Ballet became more refined and formal in the 17th and 18th centuries, with
a focus on technical precision, symmetry, and elaborate costumes.
o Theatrical Dance: Ballet evolved as a theatrical art form, and major
ballet productions began to be staged.
o Important figures: Jean-Baptiste Lully and Pierre Beauchamp were
instrumental in developing ballet as an art form in the royal courts.
o The Classical Era: The 18th century saw the rise of professional ballet
companies, with dancers like Marie Camargo and Marie Sallé
becoming famous for their groundbreaking performances.

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Romantic Ballet (19th Century)

 This period saw a shift towards more emotional and expressive dance.
Romanticism focused on ideals of emotion, fantasy, and the supernatural.
o Themes: Dances often depicted mythical or ethereal beings like
nymphs and sylphs. Giselle (1841) and La Sylphide (1832) are iconic
works from this period.
o Innovations: The introduction of the pointe shoe allowed ballerinas
to dance en pointe (on the tips of their toes), symbolizing the
lightness and otherworldliness of the female dancer.
o Famous Dancers: Marie Taglioni, Fanny Elssler, and Carlotta Grisi
were key figures in romantic ballet.

Early 20th Century: Modern Dance

 Modern Dance: At the turn of the century, dancers and choreographers

began to break away from the rigid structures of classical ballet. Figures like
Isadora Duncan, Martha Graham, and Ruth St. Denis challenged traditional
techniques and introduced more expressive, individualistic movement.
o Isadora Duncan: Often called the "mother of modern dance," Duncan
emphasized free, natural movement, drawing inspiration from Greek
art and nature.
o Martha Graham: Graham revolutionized dance by introducing the
contraction and release technique, focusing on the emotional and
psychological expression of movement.

Jazz and Social Dance (1920s–1940s)

 The early 20th century also saw the emergence of jazz dance and the
popularization of social dances like the Charleston, Lindy Hop, and Swing.
These dances were a reaction to the formality of ballet, incorporating
improvisation and African American dance traditions.
o Jazz Dance: Emerging from African American culture, jazz dance was
influenced by African rhythms and was often performed to jazz
music. It became a prominent feature of Broadway shows and
Hollywood films.

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 o Ballroom Dance: The 1920s also brought about the rise of ballroom
dancing, with dances like the Foxtrot, Tango, and Waltz becoming
popular worldwide.

Contemporary Dance (1950s–Present)

 Post-Modern Dance: In the mid-20th century, dance continued to evolve

with the rise of post-modernism. This period was characterized by an
experimentation with form, movement, and the boundaries of dance.
Choreographers like Merce Cunningham and Alwin Nikolais explored new
ways to create and perform dance.
 Hip Hop: Emerging from the streets of New York City in the 1970s, hip hop
dance became a global phenomenon. Breakdancing, locking, and popping
are just a few styles that became part of the hip hop dance culture.
 Dance in Media: Dance became a prominent feature in television, films,
and online platforms. Dance reality shows like So You Think You Can Dance
and films like Dirty Dancing and Step Up popularized dance forms and
introduced them to a wider audience.
 Contemporary and Fusion Styles: Today, contemporary dance continues to
evolve by blending elements of modern, jazz, hip hop, and other movement
styles. Dancers and choreographers push boundaries with technology,
improvisation, and interdisciplinary collaborations.

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 DIFFERENT DANCE DEFINITION

1. Artistic Expression

At its core, many people view dance as a form of art. This definition emphasizes
creativity and expression. Dance allows the body to communicate emotions,
stories, or abstract ideas that words might fail to convey. Think of contemporary
or modern dance, where the focus is often on personal expression, improvisation,
and non-traditional movements. Choreographers like Martha Graham or Pina
Bausch used dance to explore complex emotions and societal themes.

 Example: The abstract movements in Martha Graham’s "Lamentation"

reflect sorrow without any verbal storytelling.

2. Physical Activity

From a health and fitness perspective, dance is often defined as a dynamic

physical activity that involves coordinated movements of the body in response to
music or rhythm. It’s great for cardiovascular health, flexibility, coordination, and
strength. Ballet, jazz, hip-hop, and even social dances like salsa or swing can serve
as fun and effective forms of exercise.

 Example: Zumba classes, which combine Latin and international music with
dance moves, have become popular for fitness.

3. Cultural Tradition

Many cultures have specific traditional dances that are deeply tied to their
histories, rituals, and social practices. These dances often have specific
movements, attire, and music that reflect cultural identity and values. They can
serve a communal purpose, often performed in festivals, ceremonies, or rites of
passage. Traditional dances are important for preserving cultural heritage.

 Example: The Hula from Hawaii, Bharatanatyam from India, or the

Flamenco from Spain are not only dances but also carry centuries of
cultural significance.

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4. Performance Art

Dance can also be viewed as a form of performance art, particularly when it’s
performed in front of an audience, often blending with music, theater, and visual
arts. Choreographed pieces are designed to entertain, provoke thought, or evoke
an emotional response. In ballet, modern dance, or musicals, the dancer’s
movements, costumes, and stage effects are all part of a curated experience.

 Example: The famous "Swan Lake" ballet is both a story and a performance,
where every movement of the dancers conveys part of the narrative.

5. Social Activity

Dance is often an important part of socializing. Whether it's at a party, a wedding,

or a club, dancing is a way for people to connect with each other and have fun.
Social dance forms, such as salsa, tango, or swing, are based on partner
interaction and can be learned in a group setting. In this context, the definition of
dance is more about social enjoyment rather than structured performance.

 Example: A group of friends dancing to a song at a celebration like a

wedding or birthday—it's less about technique and more about having a
good time together.

6. Therapeutic Movement

In the context of therapy, dance is increasingly recognized as a form of

movement therapy. Dance therapy or dance/movement therapy (DMT) uses the
body and movement to promote emotional, cognitive, and physical healing. It’s
particularly useful for people dealing with trauma, anxiety, depression, and even
physical disabilities. This definition emphasizes the healing power of dance and its
ability to reconnect the mind and body.

 Example: Dance therapy is used in hospitals, mental health clinics, and

schools to help patients express emotions and improve their overall mental
and physical well-being.

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7. Aesthetic Experience

In a broader sense, some people see dance as an aesthetic experience—an

experience of beauty through movement. Whether it's the precision of ballet or
the energy of hip-hop, dance can be appreciated for its form, technique, and
artistry. The emphasis here is on the visual and emotional impact of the dance
itself, whether in a professional setting or just watching someone dance at a
party.

 Example: Watching a street performer do a breakdancing routine that

showcases incredible athleticism and creativity.

8. Ritual and Religious Expression

Many traditional and indigenous dances are linked to rituals and spiritual
practices. These dances are often performed as part of worship, ceremonies, or
celebrations of deities, spirits, or natural events. In many cases, these dances
have deep symbolic meanings and are designed to connect the dancer with the
divine or the ancestors.

 Example: The Whirling Dervishes, a form of Sufi dance, is a spiritual

practice that symbolizes the movement of the universe and the spiritual
journey toward enlightenment.

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 DANCING RELIEVE STRESS

dancing can be a great way to relieve stress, and it's supported by both research
and personal experience
1. Physical Release of Tension

 Movement and Muscle Relaxation: Dance, like any form of physical

exercise, helps release built-up tension in the body. As you move, your
muscles stretch, contract, and relax, which physically releases pent-up
stress and tightness.
 Endorphin Release: Physical activity, including dancing, stimulates the
production of endorphins, the body's natural feel-good chemicals. These
help improve mood and reduce pain, leaving you with a sense of relaxation
and well-being.

2. Improved Mood through Emotional Expression

 Emotional Outlet: Dance provides a non-verbal outlet for expressing

emotions. If you're feeling anxious, frustrated, or overwhelmed, dancing
can help you express those feelings through movement. This can be a great
way to let go of emotions that might otherwise build up.
 Dance as Therapy (Dance Movement Therapy): In a therapeutic setting,
Dance Movement Therapy (DMT) has been shown to help people process
emotions, reduce anxiety, and improve mental well-being. It focuses on
using movement to explore feelings, release tension, and express the
subconscious, which helps in emotional regulation.

3. Distraction from Stressors

 Engaging in the Present Moment: When you're dancing, you're focusing on

the rhythm, movements, and your body, which can help shift your attention
away from stressors and worries. This helps break the cycle of overthinking
and anxiety.
 Flow State: Dance often promotes a flow state, where you're fully
immersed in the activity, which has been shown to reduce stress and

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 anxiety. This can feel like a "mental break," helping you forget about stress
for a while.

4. Breathing and Relaxation

 Breathing Techniques: Many forms of dance, particularly those with slower

or more meditative movements (like yoga dance or contemporary),
encourage deep, rhythmic breathing. This slows your heart rate and
activates the body's parasympathetic nervous system, which helps you
relax and recover from stress.
 Mind-Body Connection: Dance encourages a strong connection between
the mind and body. Mindful movement, where you're aware of your breath
and body alignment, helps reduce stress hormones like cortisol.

5. Social Connection (If Done in Groups)

 Group Dancing or Partner Dance: Social dance forms like salsa, ballroom,
or even group fitness classes (like Zumba or hip hop dance classes) can
promote a sense of community and belonging. These social interactions
provide support and foster positive connections, both of which are helpful
for reducing stress.
 Laughter and Joy: Dancing with others can bring joy, playfulness, and
laughter, which are powerful antidotes to stress. Positive social experiences
can promote oxytocin release, which reduces anxiety and increases feelings
of trust and relaxation.

6. Creativity and Fun

 Self-Expression and Fun: Dance allows for creative expression. When you
let loose, especially in a fun environment, you're not worried about "doing
it perfectly." This freedom of movement, without judgment, can be
incredibly liberating and fun, helping you forget about everyday worries.
 Break from Routine: Dance gives you an opportunity to break out of your
regular routine. Trying new moves or styles can refresh your mindset and
provide a mental "reset," reducing stress from daily monotony.

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7. Physical Fitness Benefits

 Cardio and Health Benefits: Dance is an excellent form of cardiovascular

exercise. Regular physical activity boosts overall health, including improving
sleep, which is crucial for stress management. It also promotes better
circulation, reduces muscle tension, and improves posture, all of which can
contribute to feeling better and more relaxed.

Scientific Evidence Behind Dance and Stress Relief

Numerous studies have shown that dancing has psychological

benefits:

 A study in the Journal of Health Psychology showed that dancing,

especially when done in a group, significantly reduced levels of depression
and stress.
 Research from the American Dance Therapy Association supports the idea
that dance can reduce stress, anxiety, and emotional distress, as well as
improve mood and quality of life.

Types of Dance to Relieve Stress

Different styles of dance can have varying effects on stress relief:

 Fast-Paced Dance: Styles like hip hop, zumba, or salsa can get your heart
rate up, release endorphins, and provide an energetic outlet for stress.
 Slow and Flowing Dance: More relaxed forms like contemporary, ballet, or
even tai chi (which incorporates movement with mindfulness) can calm the
nervous system and promote relaxation.
 Freestyle or Improvisational Dance: Sometimes, just putting on music and
letting your body move freely without structure can be one of the most
cathartic ways to release stress.

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 BASIC CONCEPTH OF DANCE

Basic concepts of dance revolve around the fundamental elements that make up
a dance performance. Whether you're a beginner or an experienced dancer,
understanding these concepts helps you appreciate, learn, and execute dance
more effectively.

1. Movement

 The Foundation of Dance: Dance is all about movement. The way we move
our bodies, whether it's through simple gestures or complex choreography,
is the core of dance. Movements are used to express ideas, emotions, and
stories.
 Types of Movement:
o Locomotor: These involve traveling movements, such as walking,
running, jumping, skipping, or hopping.
o Non-locomotor (Axial): Movements that do not travel but occur in
place, such as twisting, bending, stretching, swinging, or balancing.

2. Rhythm

 Timing and Pattern: Rhythm is the arrangement of movements in time,

often synchronized with music. It’s the pattern of beats or sounds that
dancers follow. Understanding rhythm helps dancers move in sync with
music or to create their own rhythmic movement without music.
 Tempo: The speed of the rhythm (fast or slow) directly impacts the style
and mood of the dance. For example, a waltz has a slow, steady rhythm,
while hip hop is often performed to faster tempos.

3. Space

 Where the Dance Takes Place: Space refers to the area in which dancers
move and how they use it. It involves both the physical environment (the
dance floor) and the directions or pathways dancers take in their
movements.

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  Levels: Movements can occur at different levels—high (above the waist),
middle (waist level), or low (below the waist or on the floor).
 Direction and Focus: Dance can move in various directions, such as
forward, backward, side to side, diagonally, or even in a circular pattern.
The dancer's focus (where they direct their gaze) also influences how the
space is used.
 Shape: The shape or form the body creates in space is a critical part of
dance. This includes angular or curved shapes, symmetry vs. asymmetry,
and how the dancer uses their body in space.

4. Energy

 The Quality of Movement: Energy refers to the force, intensity, or power

behind the movements. It can be strong (powerful movements), light
(gentle movements), sharp (quick and precise), or flowing (smooth,
continuous).
 Dynamics: Dynamics are the contrasts in energy, such as between soft and
strong movements, slow and fast, smooth and jagged. Dancers use
dynamics to create variety and expression in their movement.

5. Time

 The Duration of Movement: Time is related to how long or short a

movement lasts. This includes timing, speed, and how movements align
with the music or rhythm.
 Beat and Accent: The beat refers to the regular pulse of the music. Dancers
often accentuate certain beats, adding emphasis to specific movements or
positions. This helps to structure the dance and make it visually interesting.
 Phrasing: In dance, phrasing refers to how movements are grouped in a
way that aligns with musical phrases or sections of a performance. It helps
dancers move in a fluid, logical way.

6. Posture and Alignment

 Body Position: Posture refers to the position of the body while dancing.
Proper posture is important for balance, control, and injury prevention.
Alignment is how the different parts of the body (head, torso, arms, legs)
are positioned in relation to each other and to gravity.

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  Balance and Coordination: Good posture and alignment help maintain
balance and coordination while executing movements, especially in more
complex dances or when transitioning between movements.

7. Style

 The Character of Movement: Style is the unique flavor or approach to

movement that differentiates one form of dance from another. For
example, ballet, jazz, hip hop, contemporary, and folk all have distinct
styles, movements, and techniques.
 Cultural Influence: Dance styles are often shaped by the culture, history,
and environment from which they originate. For example, the flowing
movements of Indian classical dance differ greatly from the sharp,
energetic moves of hip hop.

8. Technique

 Mastery of Movement: Technique refers to the specific movements and

skills a dancer uses to execute a dance form. Different styles of dance have
different techniques, such as ballet technique, which includes proper foot
positions, posture, and jumps, or modern dance, which focuses on freedom
of movement and expression.
 Discipline: Good technique often requires years of practice, physical
conditioning, and an understanding of the mechanics of movement.

9. Expression

 Emotional Communication: Dance is a powerful tool for emotional

expression. It’s not just about performing steps, but conveying feelings,
emotions, or stories through movement. The way dancers move their
bodies, their facial expressions, and the energy they bring to their
performance all contribute to the emotional impact of the dance.
 Interpretation: Dancers may interpret the music, lyrics, or theme of the
dance in their unique way, bringing depth and meaning to the movements.

10. Choreography

 Creating Dance: Choreography is the process of designing or creating dance

routines. It involves arranging the movements, deciding the structure, and
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 sometimes choosing the music. Choreographers often work with dancers to
shape the performance.
 Structure: Choreography can follow a specific structure, like a series of
verses and choruses in a song or a progression from one emotional state to
another.

11. Performance

 Dancing for an Audience: Performance refers to the act of dancing in front

of an audience. It includes elements like stage presence, timing, and
conveying the message of the dance to the viewers.
 Connection with the Audience: Dancers often establish a connection with
the audience through eye contact, facial expressions, and how they engage
with the music or storyline.

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 INTERVENTION OF FITT PRINCIPLE IN DANCING

FITT principle is a widely recognized framework used to design exercise programs,

and it stands for Frequency, Intensity, Time, and Type. These components are
particularly relevant in understanding how dance can be an effective form of
exercise and how dancers can improve their physical fitness. The intervention of
the FITT principle in dancing ensures that dancers get the most out of their
training while also promoting overall health and fitness.
1.Frequency (How often you dance)

 Dance Training Frequency: This refers to how often a dancer practices or

performs. Depending on the goals (e.g., improving technique, building
endurance, or enhancing performance skills), the frequency will vary.
o Beginner Dancers: For beginners, dancing 2-3 times a week might be
enough to build a foundation and improve fitness levels.
o Advanced Dancers: More experienced dancers may practice 5-6
times a week, sometimes daily, especially when preparing for
performances or competitions.
o Rest Days: It's also crucial to incorporate rest days to allow for
muscle recovery and prevent overuse injuries.

Example: A beginner dancer might practice two times per week, while an
advanced ballet dancer might train 5 days a week with a mix of technique
classes, rehearsals, and performance practice.

2. Intensity (How hard you dance)

 Dance Intensity: This refers to the level of effort or exertion a dancer puts
into each session. Intensity can be adjusted depending on the type of dance
and fitness goals.
o Low Intensity: A gentle, slower-paced dance like slow waltz, yoga-
based dance, or contemporary at a relaxed tempo might be
considered low-intensity, which is great for recovery or beginners.

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 o Moderate Intensity: Jazz, ballroom, or hip hop can be considered
moderate intensity, where dancers are moving with a good amount
of energy but not pushing to their maximum exertion.
o High Intensity: Ballet, Zumba, hip hop dance, or even breakdancing
can be high-intensity styles. High-intensity dancing involves rapid
movements, jumps, lifts, or sprints, requiring the body to exert a lot
of energy over a short period.

Example: During a hip hop class, you might push yourself at a high
intensity, increasing your heart rate and challenging your endurance. In
contrast, a ballet class might involve slower movements but still demand a
lot of strength and flexibility, especially when done with proper technique.

3. Time (How long you dance)

 Dance Duration: Time refers to the length of each dancing session. The
duration can vary depending on the type of dance, the dancer's fitness
goals, and whether it's a class or performance preparation.
o Short Sessions: A typical dance class might last between 30 minutes
to an hour for a beginner or recreational dancer.
o Longer Sessions: Professional dancers or those training for
performances may dance for 1.5 to 3 hours or more per day,
especially during rehearsals or intensive training periods.
o Training Goals: To increase endurance, you might want to gradually
extend the time of your dance sessions, while for skill-building,
shorter, focused sessions may be more appropriate.

Example: A dancer preparing for a performance might dance for 2-3 hours
in a rehearsal, while someone doing dance fitness like Zumba might take a
45-minute class.

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4. Type (What kind of dance you do)

 Dance Style: The type of dance you practice affects the way the body is
trained and the specific fitness benefits gained. Different types of dance
work on different muscle groups and energy systems.
o Cardiovascular Training: Styles like hip hop, Zumba, salsa, or
jazzercise provide cardiovascular benefits by keeping the heart rate
elevated and improving cardiovascular endurance.
o Strength Training: Ballet, modern dance, and contemporary often
focus on strength, especially core and leg muscles, with movements
like jumps, extensions, and balancing poses.
o Flexibility and Balance: Yoga-based dance, ballet, and tai chi focus
heavily on improving flexibility, balance, and body alignment.
o Coordination and Agility: Tap dance, breakdancing, and ballroom
dance help improve coordination, footwork, and agility.

Example: If you want to improve cardiovascular endurance, you might

choose a fast-paced dance like Zumba. For increasing strength, a style like
ballet or contemporary dance might be better suited as it incorporates
body-weight exercises and core engagement.

FITT Principle in Dance:

1. Improving Fitness for General Health

 Frequency: Dance 3-5 times a week to improve cardiovascular fitness and

overall muscle tone.
 Intensity: Choose moderate-intensity dances like salsa, Zumba, or jazz,
which elevate your heart rate without overwhelming the body.
 Time: Aim for at least 30-60 minutes per session to reap the health benefits
of sustained movement.
 Type: Mix various types of dance styles, such as ballroom for coordination,
contemporary for flexibility, and hip hop for cardiovascular health.

2. Training for Performance (Dancers)

 Frequency: High frequency, 5-6 days per week, depending on the level
(amateur vs. professional).

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  Intensity: High intensity during rehearsals to simulate performance
conditions (e.g., rapid transitions, high-energy moves, etc.).
 Time: Dance sessions lasting from 1-3 hours depending on rehearsal
schedules or performance preparation.
 Type: A mix of technique-focused dance (ballet, jazz) with performance or
routine-based dances (modern, musical theater).

3. Dance as a Fitness Class

 Frequency: Dance classes 2-4 times a week to maintain or improve fitness

levels.
 Intensity: Choose classes that vary in intensity, such as high-intensity
Zumba or moderate-intensity salsa.
 Time: 30-60 minute sessions are typically effective for fitness purposes.
 Type: Focus on high-energy types of dance like Zumba, hip hop, or aerobic
dance for overall fitness.

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Summary:

1. History of Dance
Dance has existed for thousands of years, evolving alongside human society. It
started as a form of ritualistic expression and communication in ancient
civilizations. Early dances were often tied to religious, ceremonial, and social
functions. Over time, dance evolved into structured forms, such as ballet in the
Renaissance period, which eventually led to the development of various dance
styles like contemporary, hip-hop, and ballroom. As society progressed, so did
dance, integrating both personal expression and performance, while retaining its
role in social, cultural, and therapeutic practices.

2. Different Dance Definitions

Dance can be defined in many ways depending on context:

 Artistic Expression: Dance as a creative outlet where emotions and stories

are conveyed through movement.
 Physical Activity: A form of exercise that improves strength, coordination,
and cardiovascular health.
 Cultural Tradition: A practice deeply rooted in tradition, often passed down
through generations and linked to cultural identity.
 Performance Art: A staged activity meant to entertain or provoke thought,
often with professional choreography and technical skill.
 Social Activity: A communal experience where people come together to
enjoy music and movement, emphasizing social bonding.
 Therapeutic Movement: Dance used as a tool for healing, helping with
mental, emotional, and physical well-being.

3. Dancing to Relieve Stress

Dancing can be an effective way to reduce stress. Movement triggers the release
of endorphins, the body’s natural mood boosters, helping to alleviate anxiety and
depression. Dance also provides a creative outlet for emotions and allows
individuals to focus on the rhythm and movement, shifting attention away from
stressors. Whether through structured dance forms like ballet or freeform styles
like contemporary or hip-hop, dancing provides an enjoyable way to relieve
tension and boost mental well-being.
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4. Basic Concept of Dance
The basic concept of dance involves movement in response to rhythm, often
accompanied by music, to express emotions, tell stories, or simply enjoy the
physical act of movement. The key components of dance include space, time, and
energy—where space refers to where the movement takes place, time relates to
the rhythm or timing of movements, and energy refers to the force or intensity of
the movement. All dances, whether traditional, modern, or social, use these
concepts to create rhythm, form, and expression.

5. Intervention of FITT Principle in Dancing

The FITT Principle—which stands for Frequency, Intensity, Time, and Type—can
be applied to dance for improving physical fitness:

 Frequency: How often one engages in dance sessions (e.g., several times a
week).
 Intensity: The level of effort required during the dance (e.g., moderate to
vigorous intensity depending on the style).
 Time: The duration of each dance session (e.g., 30 minutes to an hour).
 Type: The type of dance chosen (e.g., ballet for flexibility, hip-hop for
endurance, or salsa for coordination).

By applying the FITT principle, individuals can tailor their dance routines for
optimal fitness benefits, such as improving cardiovascular health, flexibility, or
strength.

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