DANCE AND THE

Module1
BODY
Introduction

Dance involves a successive group of bodily motions and steps rhythmically

performed and timed to music. It is said to be the oldest of the arts. Throughout the
ages, the dancing body has inspired the musician, the sculptor, and the painter. The
drama of most countries started in their dances. The beginnings of music have been
traced to the dance. For these reasons it has been called mother of the arts.
The coronavirus disease 2019 (COVID-19) pandemic may be stressful for
people. One of the best ways to relieve stress is to dance. One of the most basic
motives of dance is the expression and communication of emotion. People often dance
to release powerful feelings, such ads sudden accesses of high spirit, joy, impatience,
or anger. These motives forces can be seen not only in the spontaneous movements
often performed in moments of intense emotion, but also in the more familiarized
movements.
In this module, you will learn the definition of the dance, its importance and the
benefit of dance in your life.

Learning Outcome
At the end of this module, you should be able to:

 Identify the different benefits of dance.

 Appreciate better the importance of dance in the human body.
 Perform some fitness dance.

Learning Content

Definition of the Dance

.Dance
- is a performing art form consisting of purposefully selected sequences
of human movement. This movement has aesthetic and symbolic
 value, and is acknowledged as dance by performers and observers
within a particular culture.
- is a form of expression that utilizes bodily movements that are usually
rhythmic, patterned (although they may be improvised), and
accompanied by music.
- creates a completely self-contained world for dancers in which they are
capable of physical effort, prowess, and endurance far beyond their
normal powers.

Importance of Dance
Dancing provides many great benefits and, while it's not possible to list them all, some
of the greater benefits are listed below:
1. Dancing allows one to express oneself.
2. A sense of community is found within the dance.
3. Dancing provides physical/mental refreshment and relaxation.
4. Laughter and fun—dancing can provide a lot of entertainment.
5. Dancing is a form of exercise.
6. Dancers find inspiration and motivation as they become lost in the dance.
7. Dancing allows professional dancers to form affiliations.

 Self-Expression- Dancing allows people to express how they feel at a given

moment. On another note, dance is an expression of art, in that it appeals to the
emotions.

 Sense of Community- People come together through dance. It provides

entertainment for people of all ages, races, and backgrounds.

 Source of Relaxation- Dancing helps bodies and minds relax as the music and
surroundings take people away from their anxiety and frustration for a while.

 Entertainment – When people are laughing and trying to keep up with the
moves involved in line-dancing, they are being entertained.

 Exercise and Conditioning - Dancing is a great form of aerobic exercise since it

works many muscles in the body. Muscles become stretched, conditioned, and
toned while the heart rate increases, pumping blood at a faster rate.

 Building Affiliations - Professional dancers form affiliations. Some of these

people will be seen on stage as background dancers while a singer or group is
performing. Sometimes singers themselves dance as part of their performances.
Benefits of Dancing
Dancing allows people to be more physically, mentally, emotionally, and socially
dynamic. It is also another way to have fun while exercising. Dancing is a whole-body
workout for people who would like to explore their creative side as well as their athletic
or sporty side.
Here are some physical, mental, emotional or spiritual, and social benefits that
can be derived from dancing.

A. Physical Benefits

1. Provides cardiovascular conditioning, which lowers blood pressure and the risk
of heart disease; aids in weight control.
2. Boost bone density along with muscular strength and coordination.
3. Improves balance, stamina, core stability, and flexibility that helps the muscles
and joints healthy.
4. Maintains and improves body coordination.
5. Enhances muscular strength and endurance.
6. Promotes good posture and lowers back pain.
7. Reduces excess body fat which in turn reduces the risk of chronic disease such
as cancer, diabetes, and heart disease.

B. Mental Benefits

1. Improves mental alertness and sharpness.

2. Reduces the risk of Alzheimer’s disease and Dementia.
3. Helps enhance decision-making skills.
4. Reduces stress, depression, and loneliness.

C. Emotional or Spiritual Benefits

1. Makes one feel better and more alert.

2. Promotes a feeling of inner peace and healing, harmony, joy, and vitality.
3. Offers a creative avenue to express oneself
D. Social Benefits

1. Improves self-esteem, confidence, and self-worth.

2. Brings together people who share a common interest.
 3. Establishes new friendships, connections, and eventually a support network.
4. Opens new career opportunities.
5. Opens insight to other culture, traditions, and mores.

Dance Is Good For Fitness

Getting fit does not have to be the chore it’s often perceived to be. Instead, as
people all around the globe are finding out each day, dancing is one of the best fitness
workouts there is. Dancing offers upbeat and inventive exercise, that promotes a more
healthy and active lifestyle. Sociable, energizing and life-affirming, dance has a whole
host of body benefits, from aiding joint flexibility through to boosting mental wellbeing.
Here are reasons why dance is such a great fitness activity.

1. Building Muscular Endurance

2. Dancing Improves The Body’s Flexibility
3. Developing Upper And Lower Body Strength
4. Dancing Yourself to A Happier Mind
5. Dance Away the Calories
6. Get Stronger Bones
7. It’s Good For Your Mental Health
8. Balancing The Body
9. Fact: Dancing Creates Better Blood

Getting FITT with Dance

Dancing is good for the heart. It gives a sense of balance and coordination. It is a
workout that engages the entire body. A 30-minuite dancing burns between 130 and
250 calories, about the same as jogging.
Dancing varies from ballroom to ballet, modern, and cultural. Choosing the dance
style and intensity level that meets your needs will help you fulfill your desired goal, be it
to learn or specialize in a skill or to enhance health and physical fitness.
When engaging in any form of dance, always consider the FITT principle of
athletic training to be able to perform efficiently and minimize unnecessary body stress
and injury.

1. Frequency (how often)

Some dancers believe that they need to practice every day to improve. However
experts believe it can be more beneficial to take 1 or 2 days off for the muscles to
recover. Doing the same movements and the same muscles at a high intensity
everyday may lead to strain and injuries. Balanced out work load and recovery time to
achieve good results.

2. Intensity (how hard)

When engaging in dance exercises, always include some workouts with long,
repetitive, moderate-intensity exercises alternating with some short, high-intensity
workouts. Again there should be a balance in terms of intensity.
Balance the intensity with your own training, for example cycling, jogging, or
dancing at a moderate intensity for a longer time.
3. Time (how long)
One of the most important components in dancing is having a good stamina.
Dancing for a length of time and being able to finish the dance with enough energy to
point, bow, and walk off require a high-level of cardiovascular fitness. To improve cardio
fitness, trainers recommend 20 to30 minutes of nonstop exercise 4 to 6 days a week.

4. Type (what kind)

When dancing, adjust to certain movements and routines to perform better.
Training must enhance muscular and cardiovascular strengthn/endurance. Resistance
or strength training like core workouts or stretching with a resistant band will help build
muscle strength. Other sustained cardio exercises (swimming, cycling, running, jogging)
can help dancers build muscle stamina.

6 Kinds of Dance Fitness

1. Ballroom Dancing
-Ballroom dancing may not look like an athletic activity, but it can surely make
you sweat and raise your heart rate.
2. Zumba
- It is a whole-body workout that incorporates Latin music and dance moves
(typically salsa) into a routine. In this fitness activity, you’ll alternate between fast and
slow movements.
3. Jazzercise
- This fitness program also includes Pilates, yoga, kickboxing, and resistance
training. Thus, the choreography may include body-weight exercises and the use of free
weights or resistance bands.
4. Barre
- It is a full-body workout that combines the principles of ballet, yoga, Pilates, and
strength training.
5. Pole Dancing
- This fitness program is a combination of Pilates, TRX, yoga, and strength
training. So, your endurance and flexibility will also be improved in this fun, challenging,
and liberating activity.

6. Buti Yoga
 - This workout is a bit forceful and invigorating. Nonetheless, you will still get the
mind and body benefits of traditional yoga.

Nutrition in 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 nutritionist advocate eating well-balanced food that
supplies nourishment and stamina without adding too much calories.
Carbohydrate
• It is the major source of energy.
• During digestion, carbohydrates break down into glucose stored in the 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 break down 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
• It helps repair muscle fibers that are stressed by constant use.
• It synthesizes enzymes required for proper metabolism.
Fat
• 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
muscles.
• Fatty acids are used as an energy source in the muscles for endurance
activities such as long rehearsal where the body continuously exercises for
over 20 minutes at a time.
Micronutrients
Vitamins and minerals comprise the micronutrients in the diet.
 • The B vitamins play an important role in energy production.
• Vitamin 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
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.

Teaching and Learning Activities

ACTIVITY 1

Instructions:
1. Search 1 person’s testimony on how dance changed his/her life.
2. What did you notice on his/her body? What are the changes?
3. Compare his body before and after he/she enters dance fitness.

Good Acceptable Partial Minimal

Excellent
7 pts 5 pts 3 pts 1 pts
10 pts

Activity 1.
Illustration Illustrates Illustrates Illustrates Illustrates Illustrates
knowledge knowledge knowledge the person’s only the
of the of the of the testimony person’s
person’s person’s person’s and no testimony
 testimony testimony testimony changes of without
with with and writing the body and pictures of
pictures of pictures of only 1 without comparison
comparison comparison changes of pictures of
and writing and write the body comparison..
all the only few without
changes of changes of pictures of
the body. the body. comparison.

ACTIVITY 2
Instructions:
Zumba Dance Fitness

Instruction:
 Search a 3 minute Zumba Dance routine on YouTube.
 Perform the chosen routine.
 Take a video of your routine and send to the link that will be given by your
professor.

Criteria Percentage
Mastery:
Execute all the
figures properly 40%
correctly and in
proper order
Coordination:
Synchronized
movements of 40%
hands, feet or/and
clicking of
rhythmic sticks
Projection:
Proper posture
And grace 20%
Total 100%
RUBRICS FOR SCORING

You can watch many Fitness Dances on Youtube

 Live Love Party Zumba Youtube Channel

https://www.youtube.com/watch?v=94mkftwxT7Y&list=RDQMYvhvlWleugM&index=1
https://www.youtube.com/watch?v=WoAJep6fi0s&list=RDQMYvhvlWleugM&index=3
https://www.youtube.com/watch?v=pTwP172zbbM

Flexible Teaching Learning Modality (FTLM) adopted

Online (synchronous) FB Messenger, google classroom, google meet

Remote (asynchronous) module

Assessment Task
Essay Writing

How dance contributes to your physical activity during the pandemic.

(minimum of 300 words)

Rubrics on Essay

Needs
Unsatisfactory Satisfactory Outstanding
  Improvement
0 pts 15 pts 25 pts
5 pts

Content & Unsatisfactory Needs Improvement Satisfactory Outstanding

Development
- Content is - Content is not - Content is - Content is
incomplete. comprehensive accurate and comprehensive,
- Major points are not and /or persuasive. persuasive. accurate, and
clear. - Major points are - Major points are persuasive.
-Specific examples are addressed, but not stated. - Major points are
not used. well supported. - Responses are stated clearly and
- Responses are adequate and are well supported.
inadequate or do not address topic. - Responses are
address topic. - Content is clear. excellent, timely
-Specific examples do -Specific examples and address topic.
not support topic. are used. - Content is clear.
-Specific examples
are used.

Organization & Unsatisfactory Needs Improvement Satisfactory Outstanding

Structure
- Organization and - Structure of the - Structure is -Structure of the
structure detract from paper is not easy to mostly clear and paper is clear and
the message. follow. easy to follow. easy to follow.
 - Writing is disjointed - Transitions need - Transitions are - Transitions are
and lacks transition of improvement. present. logical and maintain
thoughts. - Conclusion is - Conclusion is the flow of thought
missing, or if logical. throughout the
provided, does not paper.
flow from the body of - Conclusion is
the paper. logical and flows
from the body of
the paper.

Grammar, Unsatisfactory Needs Improvement Satisfactory Outstanding

Punctuation &
Spelling - Paper contains - Paper contains few - Rules of - Rules of grammar,
numerous grammatical, grammar, usage, usage, and
grammatical, punctuation and and punctuation punctuation are
punctuation, and spelling errors. are followed with followed; spelling is
spelling errors. minor errors. correct.
Spelling is correct.