The energy system of our body works in various way in which it generates fuel and

uses it as an energy to perform a certain task. Most sources of fuel which are called “substrate” come
from the type of food we eat. A certain energy system of our body becomes predominant depending
on the intensity, duration, and type of exercise we perform. The systems don’t work absolutely alone
since all system contributes at the very start of the activity and depends its contributions on the
change of the performance.
Energy systems in our body includes the ATP-CP System, Glycolysis, Oxidative, and
deamination of protein. The first thing to remember is any movement, force exertion, or contraction of
the body is due to a molecule called Adenosine Triphosphate (ATP)
The ATP-CP System (Anaerobic)
The ATP-CP or Adenosine Triphosphate-Creatine Phosphate System is the immediate
energy system of the body to produce work. ATP-CP system is predominant usually in high power but
short duration type of exercise. The early seconds of the exercise depends on the immediate ATP
available and as the high force exertion extends, the CP assists the declination of ATP until it alters to
another energy system.

Glycolytic System (Anaerobic)

The next in line to contribute for energy production is the Glycolysis or Glycolytic
system wherein the body ATP through breaking down of glycogen in the blood, muscles, and liver. As
the ATP-CP system starts to fall down and contributes less after reaching approximately 50 seconds
of sustained activity, the Glycolytic system becomes predominant usually in moderate power and
moderate duration sports that starts to decline from 50 seconds to 120 seconds.
Oxidative System (Aerobic)
Performance declines as the duration of work gets long. The body depends on
Oxidative system wherein it utilizes different substrates such as fat (fatty acids), carbohydrates
(glucose) and protein to produce enough ATP. It provides energy in a slow response but has almost
unlimited supply. The body initially breaks down carbohydrates (glucose) to produce ATP. But since
carbohydrates depletes as time of activity extends, the body looks for fat (fatty acids) as resort for
energy production.
Deamination of Protein
Deamination of protein is the process by which amino acids are eliminated from protein.
Protein is considered to be the final option to be used in energy production. Ammonia is removed
from amino acids to produce carbon skeletons.

ENERGY SYSTEM IN DANCING

Energy systems of our body play such role in contributing energy for work production in
dancing. Energy demand may vary due to possible instant changes in force, tension, execution and
flow of a dance routine.
Fast-moving dances
Most fast-moving dances involve continuous, dynamic, explosive and quick
movements. One example of a traditionally fast-moving dance is Salsa. This type of dance usually
depends on the ATP-CP to glycolytic system.

Slow moving dances

These types of dances involve minimal, slow and precise movement of the body. Slow
dance is commonly performed in social gatherings, traditional events, ceremonies and rituals. Waltz
and foxtrot are some of the best examples in slow moving dance.

Long duration dances

Long duration dances require a lot of sustainable energy to perform in an extended
period of time. Zumba is one of the most common dances that involves long term endurance in
performing. Festival and traditional dances such as Dinagyang, Ati-Atihan, and Sinulog are usually
performed in a long period of time. This type of dance usually depend energy production from
oxidative system.
List of dance and their speed according to the common tempo of music used in performance.

DANCE CATEGORY TEMPO RANGE TIME SIGNATURE

Waltz Fast,Long 84-90 BPM 3/4
Foxrot Slow, Fast 112-120 BPM 4/4
Quickstep Fast 200-208 BPM 4/4
Tango Slow,Fast 120-140 BPM 2/4
Viennese Waltz Fast 174-180 BPM 3/4
Rumba Slow 100-108 4/4 or 2/4
Cha Cha Fast 120-128 BPM 4/4 or 2/4

Dance concepts
In our modern time, the elements in performing dances such as tempo, music, duration
and technique are now more dependent on the ideas of several choreographers.

Dance has been considered to be one of the best activities for promoting fitness to
improve aerobic and physical capacity (Kirkendall, 1983). It is essential to know also how dance
affects our body psychologically for us to recognize the benefits that can be derived from it.

Heart Rate is the heartbeat speed measured by the number of pumps or contraction of the heart per
minute. The heart may vary depend on the body’s physical needs, including the need to absorb
oxygen and excrete carbon dioxide. It may be change by the following factors like physical exercise,
sleep, anxiety, stress, illness and even ingestion of drugs.
Resting Heart Rate or the Basal Heart Rate (RHR) refers to the heart rate when a person is awake,
in a neutral temperature of environment, and has not been involve to any effort, work, exertion and
stimulation.
Target Heart Rate (THR) is the desired range of heart rate reached during aerobic exercise. Target
heart rate may vary depending on one’s age’s, intensity of the activity which is expressed as
percentage, and physical condition. The maximum heart rate of a person cannot exceed more than
220BPM.

American College of Sports Medicine (ACSM) formula for getting target heart rate:
206.9 – (age in years x 0.67) = estimated maximal heart rate
Estimated heart rate x activity factor = target heart rate
Heart Rate and Dancing
It is believed that dancing is also a way of raising your heart rate up at optimal levels.
High heart rate induced by exercise indicates that our heart works by pumping blood to transport
enough nutrients and oxygen to our working system in response to certain types of activity.
Dancing is beneficial to cardiovascular health because it also helps to strengthen the
heart muscle and maintain its good condition, It also helps the heart to respond according to the
demands of the moving muscles during activity.

Motor Control
Our brain is the main command center of every movement of the body. It activates the
muscles and joints to perform certain movements.
The different disciplines in dancing has also an influence to motor control. The motor
learning and control may vary depending on the orientations of a certain dance. For example, your a
ballet dancer for more than 3 years and then you decided to try hip-hop dancing. Difficulties in
imitating the movement may occur since your brain is just starting to understand and familiarize the
new motor movements of the dance discipline you wished to try.
Musco-skeletal Adaptations
Muscular strength and endurance development through dancing
Our body exerts great efforts which involves muscles. Muscles are the prime movers in
every dance technique performed in a routine. With persistent training, muscle develops according to
the needs of a certain dance. A study by Bennell et al (2001) reported that after 12-months period of
training, novice dancers develop muscular strength especially on the hip muscles. A structured
strength training program for dance techniques is suggested to gain muscular strength and improved
performance (Vetter & Dorgo, 2009)
Proper flexibility exercises enables our muscles and joints to perform well specific to the
exercises.

DANCE AS A FORM OF STRESS MANAGEMENT

Stress is something you feel like you have to handle something more than you used to.
The body responds on stress by releasing hormones (adrenaline, cortisol, or norephirine) which
increases your heart rate, rate of breathing, and give you burst of energy. This is called the fight-or-
flight stress response.
Dancing as Stress Management
Dance is totally a usual method to stress management. In one way or another, dance
has been used for many purposes throughout the ages in different cultures. Dance has been a part of
ritual and religious occasions and is a vital part of self—expression.
Dance is an exercise that improves mobility, muscle coordination and reduces tension
in the body that often gets stored up in the muscles and glands. Emotionally, one can develop their
self-awareness and self-confidence. Dancing is a great outlet for conveying feelings or emotions.
Through dance, people can identify and express their innermost emotions and bring
those feelings to the surface. The objective of stress management is to be at optimal level of
stimulation that are healthy and enjoyable.

Physical Activity and Stress

Thus, it stands to reason that if your body feels better, so does your mind.
Exercise and other physical activity produce endorphins. According to the Department of Health and
Human Services’ 2008 Physical Activity Guidelines for Americans, physical activity generally refers to
movement that enhances health.
Stress is an unavoidable part of life.
Anxiety Disorders Association of America (ADAA) online poll on how people cope with stress:
• 14% Exercise
• 18% Talking to family or friends
• 17% Sleeping
• 14% Watching movies or TV
• 14% Eating
• 13% Listening to music
ADDA poll on takers preferred exercises on coping with stress:
• 29% Walking
• 20% Running
• 11% Yoga
The physical benefits of exercise improving physical condition and fighting disease
have long been established, and physicians always encourage staying physically active.

Ballet and Stress

Ballet is an art form created by the movement of the human body. It is theatrical
performed on a stage to an audience utilizing costumes, scenic design and lightning. It can tell story
or express a thought, concept or emotion. Ballet can be magical, exciting, provoking or disturbing.
Ballet is a disciplined art form of dancing with exemplary attention to movement details,
focus on physical capacity and precise execution of movements. With its pleasant, light music
accompaniment and nature of movements, it reduces stress in such way of slowly raising heart rate
and releases the serotonin. Through ballet, the body becomes an instrument in expressing emotions
in a creative and active way.