DANCE for

FITNESS
Most Essential Learning
Competencies
 The learners are able to:
Sets FITT goals based on training principles to
achieve and/or maintain HRF. PEH12FH-Ii-j-7
Learning Objective:

At the end of the lesson, the learners will be able to:

know the fundamental concepts of dance;
distinguish the types and classifications of Folkdance;
appreciate the benefits of dancing to maintain fitness;
craft a Fitness plan considering FITT principle; and
perform exercise applying the Folkdance movements.
Lesson 1: BENEFITS OF
DANCING
Here are some benefits of dancing:
When the body feels good, the mind does too!
Dance offers a creative outlet for people to
express their personalities in a safe environment.
Dancing improves your physical health.
 Introduction to Dance
 Dance - refers to movement set to music where there emerges
organization, structure and pattern. It is a composition that
implies arrangement of parts into a form.
 Dancing - is a means of expressing one’s emotions through
movement disciplined by rhythm. It is an act of moving
rhythmically and expressively to an accompaniment. The word
dancing came from an old German word “danson” which
means to “stretch”. Essentially, all dancing is made up of
stretching and relaxing.
The Basic Natural Movements:
 1. Locomotor movements

 Are those that move the body in space in any direction with the
feet as the moving base.
Examples: walking, running, jumping, hopping,
skipping, leaping, galloping and sliding

 2. Non-locomotor

 Are those in which various parts of the body move in space with
a fixed base. The base may be standing, kneeling, sitting or
lying.
 Non-locomotor movements:
1. Flexion - Bending or shortening of a body part occurring at a joint.

2. Extension - Turning, twisting or circling

3. Pendular - Swinging/ swaying arms forward, backward or sideward.

4. Percussive - Striking and hitting: pushing and pulling.

5. Vibratory - Shaking and beating.

6. Sustained - A slow, smooth flowing movement with a balance of movement

throughout the entire series.

7. Suspended - A sharp movement followed by a series of slow or prolonged

movements until a peak is reached.
Values of dancing

1.Physical fitness

2. Cultural

3. Social

4. Recreational
Lesson 2:
 FOLK DANCE
 the oldest form of dance and the earliest form of
communication
 the traditional dance of a given country which evolved
naturally and spontaneously with everyday activities
 e.g. occupations, customs, festivals, rituals
• It is handed down from generation to generation
• It has more or less a fixed movement in their pattern, but
may differ in various areas or provinces
Types of Folk dances:
 National – traditional dances of a given country

 Regional – local

 Character – created by individual or group.

OBJECTIVES OF TEACHING
PHILIPPINE FOLK DANCES
 To foster patriotism and nationalism through the study of our
dance.
 To arouse better appreciation of Philippine music and folk
dances.
 To provide through dancing, a healthful form of relaxation
and recreation.
 To develop a graceful and rhythmic coordination of body
movements that will improve posture.
 To preserve for posterity, folk dances and music indigenous
to the different regions of the Philippines.
 To demonstrate the growth of Filipino culture through the
evolution of Philippine dances.
Characteristics of Philippine Folk
dances:
 In general, dancers stand apart.
 There is little, if any, bodily contact.
 Most of the dances are done by pairs or couples.
 Hand movements play an important part.
 Most dances are in long formation.
 Most dances begin and end with “saludo.”
 Dances from the lowlands have more foreign elements
those found in the uplands.
 War dances are found among non-Christian tribes.
COMMON DANCE TERMS
A.Movements of the Hands
Kumintang – to turn the hand from the wrist either
clockwise or counterclockwise (outward or inward)
Ilocano Kumintang – with the thumb and fore finger
together, turn hand from wrist inward or outward.
Kewet – with fist closed and thumb sticking out turn
hand outward or inward.
Palpatik - with fist closed and thumb sticking out lower
and raise the wrist.
Bilao – with elbows close to waist and forearms
parallel, turn hand up and down.
B. Movements of the Arms
 Arms in lateral position – to bring both arms either to the R or to
the L. This could be done in 3 level namely: Shoulder, Chest and
Waist
Forearm Turn – to turn the forearms
Ending in elbow support
Ending in lateral forward
Ending in lateral sideward
 Salok (scoop) – to scoop down with slight bending of the trunk and
finish upward with R or L arm overhead.
 Sarok - to cross R hand over the L or vice versa.
 Hayon- hayon - to bring one forearm in front and the other in rear
at waist level with slight twisting of the trunk.
 Arms in reverse “t” – arms are horizontal elbows bent at R angles,
forearms parallel to head palms facing inward.
 Patay – with arms in folded position point R feet in rear and bend
toward R.
C. Movements of the feet
 Point – to touch the floor with your toes in any
direction.
 Brush – to hit the floor (with foot flexion) noisily and
forcibly either with the ball or heel of your feet.
 Stamp – to hit the floor (with foot flexion) noisily and
forcibly.
 Tap – to touch the foot with foot flexion
 Hop – the spring on one foot and landing on the same
 Cut – to displace one foot with the other this could be
done forward or sideward.
Movements of the feet
 Leap – to spring on one foot and land on the other.
 Jump – to spring on one or both feet and land on both
 Panadyak – a combination of a stamp and tap
 Step – advance or to recede with complete transfer of weight
from one foot to the other
 Place – to put feet on any direction or desired position without
transferring of weight.
 Slide – to slide smoothly along the floor with a complete
transfer of weight.
 Pivot – to turn in place with the feet or whole feet and the ball
of the feet.
 Whirl – to make fast turns in place
D. Movements done with partner

 Insideft. – ft. nearest partner

 Outside ft. – away one’s partner
Classification of Philippine Dances
 I. General Classification

A. Geographical extent of origin

1. National dances-found throughout the islands with little or no
modification.

Examples: Rigodon, Carinosa, Jota, Balitaw, Pandanggo.

2. Local dances-found in a certain locality.

Examples: Tinikling-Leyte, Maglalatik-Binyang, Esperanza-Nabua

Subli-Batangas , Biniganbigat-Abra
B. Nature
1. Occupational-depicting action of certain occupation, industry, or human labor.

Examples: Planting, Harvesting, Pounding, Winnowing, Pabirik,

Mananguete, etc.
2. Religious or Ceremonial – performed in connection with religious

vows and ceremonies.

Examples: Dugsu, Sua – sua, Putong, Sta. Clarang Pinong- pino, etc.

3. Comic dances – depicting funny movements for entertainment.

Examples: Kimbo – kimbo Makonggo, Kinoton

4. Game dances – with play elements (dance mixers)

Examples: Lubi – lubi, Pavo

5. Wedding dances – performed during wedding feast.

Panasahan, etc.
6. Courtship dances – depicting love making.

Examples: Hele – hele, Bago Quiere

Maramion

Tadek

Daling – daling
7. Festival dances – suitable for special occasion or
any social
gathering.
Examples: Pandanggo, Habanera, Jota, Surtido.

8. War dances: showing imaginary combat or duel.

Examples: Sagayan, Palu-palo, etc

Major Classifications of Philippine
Folk Dances

 CordilleraDances
 Spanish Influenced Dances
 Muslim Dances
 Tribal Dances
 Rural Dances
Cordillera Dances
Bontoc, Ifugao, Benguet, Apayo, & Kalinga tribes
a people whose way of life existed long before any
• a good foot on the harvest, health, peace,
Philippines war, and other
Gongs, ganza symbols of living
 Dances reflects rituals Spaniard or other which
celebrate their foreigners stepped daily lives
Eg. Bontoc – “Pattong” • Kalinga – “Banga”
Spanish Influenced Dances
• Philippine aristocrats created Filipino adaptations
of European dances
• jotas, fandangos, mazurkas, waltzes
• dances by the young
• Dances reflects socialites to the Christianity, and
stringed music of European art and the rondalla
culture
Eg. “Jota” “Habanera”
Muslim Dances
 Influenced by Malay, Javanese & Middle Eastern
Traders (Islam)
• mysticism, royalty, and beauty • Uses intricate
hand & arm movement • the fingers express
feelings & emotions
 Uses shimmering costumes
 Eg. Maranao – “Singkil” • Tausug – “Pangalay”
Tribal Dances
 intricate craftsmanship in metal, clothing, and
jewelry
 reflects rituals & animals, belief in “spirits” &
shamans, also known as Ethnic nature – “anito”
dances;
 animal sounds, found in Ethnic minorities
different parts of human singing, the Philippines
(T’boli, Bilaan, Manobo, Bagobo, indigenous
materials etc.)
Eg. • T’boli – “Madal Tahaw” • Manobo –
“Bangkakaw”
Rural Dances or Countryside
Dances
• Shows gaiety & laughter, festivities
• Performed in fiestas to honor patron saints give homage
to the barrios namesake for a good harvest, health, &
• Indigenous materials,
• Reflects the simple life of perseverance the people in the
barrio
• Depicts common work, clapping, rondalla, daily
activities of the percussion peasants instruments
Eg. “Maglalatik” , “Oasioas”
FITT PRINCIPLE
 F – frequency – refers to the repetition of exercise
undertaken or how often you exercise
 I – intensity – refers to the amount of energy
the exercise required or how hard you exercise
 T – time – refers to the number of minutes or
hours you spend exercising or how long you exercise
 T – type – refers to the type of exercise
undertaken or what kind of exercise you do
Principles of FITT
Frequency Intensity Time Type
Cardio and Weight 5 to 6 times per week Easy to moderate 30 to 60 minutes or Running, walking,
Loss more cycling, swimming,
60-75% of maximum rowing
heart rate

Strength 2 to 3 times per week, Depends on amount Depends on intensity Weight machines,
not consecutive days of weight lifted. of workout. resistance bands,
body weight like
The heavier the If intensity is high, push-ups, dips
weight, the less sets reduce time spent
and reps

Stretching 5 to 7 times per week Slow, easy and 15 to 60 minutes and Static, Passive and
relaxed hold each stretch 40 PNF (proprioceptive
to 60 seconds neuromuscular
facilitation)
PRINCIPLES OF EXERCISE
 Overload Principle – the body adapt to stimulus, once the
body has accepted then a different stimulus is required to
continue the change. In order for the muscle (including the
heart) to increase strength, it must be gradually stressed by
working against a load greater than it is used to.
 Progressive Principle – means the body adapts to the
initial overload, the overload must be adjusted and
increase gradually.
 Recovery Principle – adaptation to physical activity
occurs gradually and naturally, but time must be allowed
for the regenerate and build. An athlete needs rest and
recuperation for the body to adjust properly.
PRINCIPLES OF EXERCISE
 Reversibility Principle – all gains due to exercise will be
lost if one does not continue to exercise
 Specificity Principle – training should be relevant and
appropriate to the individuals need in order to produce
effective result. It also states that each form of activity would
produce different results.
 Variation Principle – training programs varies in intensity,
duration, volume and other important aspects of practice.
Adaptation can be maximized by varying physical activity.
Activity 1. LET’S DO THIS CHALLENGE!!!
What you need:
speaker (You may use your cellphone or any gadget
available)
Exercise Attire
Safe place to perform the exercises
Water and extra cloth/towel
Stop Watch (You may use your cellphone or any gadget
available)
What to do:
You will to perform the simple workouts written below
and try to execute properly because through this you will
find out what your body is capable of doing.
If you are ready then let’s start:
I. Warm-up and Stretching Exercises (5- Minutes)
Jumping Jack, Jog in Place, High knee jog, and Kick front jog (3
sets of 40 Seconds, Rest Interval: 10 seconds)
Basic Stretching from head to toe
(Neck bending, arm circling, side bending, hip rotation, & lunge
side-front back)
II. Conditioning Proper (20 minutes)
Combine the hands and feet movements to create dance steps.
Make at least 10 combinations and make it as an exercise for least
30 minutes. Do not forget to take videos and pictures as proof that
you participated in the activity.
III. Cool-down ( 5 minutes)
 Head tilt, Side bend, Side reach, calf stretch, breathing
exercises
Activity 2. MY FITNESS PLAN
 DIRECTION: Create a simple fitness plan following the FITT
principle using the format below. Provide two exercises in each
fitness components. Please consider the rubrics provided below.

Fitness Components Frequency Intensity Time Type

Cardio and weight

loss

Muscular Strength
and Endurance

Flexibility
(Stretching)
REFLECTION
 DIRECTION: Answer the following questions based
on what you feel and experience in the Activity 1.
1. How do you feel with the activity?
2. Do you find it difficult? Why?
3. Which exercise makes your pulse rate increase very
rapidly while performing it?
4. Do you experience muscle pain while performing?
What particular exercise?